Jamie Moore, the head coach of The J Club, spoke about 6 exercises you need to do at home to stay in shape.
Squats
Squats are one of the most useful exercises that are designed to load the whole body. By doing the exercise correctly, it will be possible to strengthen the muscles of the legs, buttocks, back and lower back. Squats help increase blood flow and mobilize your thigh muscles.
Execution technique:
When doing squats, place your feet shoulder-width apart. You should squat with a straight back, aiming your hips back (as if sitting on a chair). The knees should be perpendicular to the heel, without going over the toes. After completing the squat, you should pause for a second, and after returning to the starting position, squeeze the buttocks. The back muscles should be “turned on” throughout the exercise.
Additional weight will help increase the intensity of your workout. Squats can also be more dynamic by jumping back to the starting position.
Lunges
Lunges are a dynamic full-body exercise that can be done anywhere. Lunges are aimed at strengthening the muscles in the legs and back, as well as increasing the heart rate.
Execution technique:
Step forward with one foot. Lower the knee of your back leg so that both legs are bent at the knee at a 90-degree angle. Hold this position, and then, with the heel of your back foot toward the floor, stand up. During the exercise, the back muscles should work, the shoulders should be lowered.
Additional weight will help increase the intensity of your workout. You can try to increase the dynamism of your lunges by jumping.
Push ups
Push-ups are a challenging upper body and core exercise. For beginners, it is best to do push-ups using a raised surface (such as a chair or the edge of a bed) or with your knees on the floor. To make the exercise more difficult, do push-ups from the floor. The starting position starts from the bar at the top. Then you should lower the body down, bending your elbows. Next, push the body up. For additional load, you can change the distance between the arms. The next level of push-ups is with claps between reps.
Plank
The plank is a great exercise for strengthening your entire body, especially your core and lower back muscles.
Execution technique:
The starting position is similar to a high bar (as during push-ups), only not on straight arms, but on the forearms. Keep your body straight, stretching out in a straight line from crown to heels. Relaxing your head, look at the floor. Remember to keep track of your breathing by taking regular breaths in and out.
Increase the intensity of the exercise by doing the side plank, a plank with legs and arms alternately raised.
Posture
Leading a sedentary lifestyle, it is easy to relax without monitoring your back health. That is why it is simply necessary to do a small workout every three hours, be it small stretches or a couple of exercises to strengthen the muscles of the back.
Stretching
An often overlooked part of training is an important part of taking care of your muscles and overall health. Jamie Moore recommends stretching for 15-20 minutes daily. You don’t have to be super flexible to do this. It is enough to perform forward bends, a fold with straight legs while sitting, the well-known “toad” and half-splits (when the back leg is straight and the front leg is bent at the knee). The main thing is to monitor your breathing and perform bends from the lower back, keeping your back straight.
