2023-07-02 02:03:31
Vacations or free spaces can become the perfect excuse to disconnect from the routine and enjoy rest without going to the gym, but doing exercises from the most comfortable space in your home.
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Despite this being a much-sought goal, it is often made difficult by lack of knowledge in routines and others, for this reason, here we show you a guide designed for those who want to increase their muscle mass and take care of their health.
Guide to fitness from home
The Physical Activity and Sports Strategy promoted by the District Recreation and Sports Institute (IDRD) seeks to promote healthy habits and lifestyles in spaces suitable for their practice through institutional social networks.
Furthermore, in Physical Conditioning Guide from their homes, proposes the following exercises to tone the legs and seek well-being.
go up and down a step
It is one of the most important exercises according to the IDRD, which should be practiced regularly, as it improves heart rate and lung capacity.
Photo: Physical Conditioning Guide – IDRD
Wall push-ups with bent legs
This physical routine seeks to develop strength and resistance in the upper part of the body, in addition to improving body posture.
Photo: Physical Conditioning Guide – IDRD
squats
The main benefit of this exercise is to increase leg strength and strengthen your abdominal muscles, which will help you maintain your body’s balance.
Photo: Physical Conditioning Guide – IDRD
Leg Extension – Cane Activation
An integral aerobic exercise that stimulates the resistance, strength, flexibility, coordination and balance of the legs, resulting in benefits at the osteomuscular and cardiovascular level.
Photo: Physical Conditioning Guide – IDRD
Abdominals with knee touch and lateral elevation
This sport practice aims to stabilize the position of the pelvis before the movement of each of its legs.
Photo: Physical Conditioning Guide – IDRD
Finally, when carrying out exercises for the care of your health and especially in this case, for your legs, it is key to take care of them with a balanced diet and exercising them with this routine daily.
For more information on schedules, places to exercise and recommendations, you can consult the following link.
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