A member of the International Federation of Functional Training and a speaker at international congresses, knows what kind of training you can do, even if you are in a location where space is limited.
Today, many people are in a state of so-called uncontrolled stress. This condition is dangerous because it turns into chronic stress, which is difficult to deal with. The most effective way to overcome this situation is to take any controlled action.
This is suitable for training, in which case you can choose where, how, how much and what you do. Many Ukrainians now cannot train in gyms or on the street. But because physical activity is the most important tool for developing resilience to stress, training is necessary for everyone. Fact: you can practice even in the smallest rooms.
No matter what the circumstances, we must remain strong, focused, and resilient. It will be useful for us in this difficult time, as well as after the victory, which is not far off. With a few simple exercises you will be able to develop not only strength but also endurance.
1. Interval training
This is the alternation of the interval of high and low intensity of physical activity.
It is best to use the Tabata protocol. It consists of a series of short, 30-second intervals: 20 seconds of maximum load, 10 seconds of rest. Eight such repetitions last 4 minutes. This is one cycle of “Tabata”.
Between cycles – rest 1-2 minutes.
In a small room it can be: squats, running on the spot, squats, running with high knees, push-ups.
You can perform the Tabata cycle twice a week for 15-20 minutes.
2. Squats
They are needed everywhere and always. In addition, squats have many options. Traditional squats are hands behind the head and squats. You can add weight: take something in hand and squat.
Squat-gun
This is quite a difficult exercise. Not everyone reaches this level. Its essence is to squat on one leg when the other is extended straight.
3. Push-ups from the floor with wide arms
The pectoralis major, triceps and deltoids work. Accept the emphasis lying on straight arms, arms – a little wider than the shoulders. Do not bend at the waist, the press is tense, on the inhale bend your arms, spreading your elbows in different directions. On the exhale, rise to the starting position.
4. Plank
Adopt a horizontal position with emphasis on the socks and arms so that a right angle is formed at the elbow. Try to keep your balance in this position for as long as possible. Make sure your back and waist are straight.
Remember: your emotional and physical health is only in your hands. And physical activity is a very powerful tool that will help save your resource and adapt to difficult situations!
