Tips and tricks from Francisco Randez.
See also: Fall fitness trends
Do simple exercises
Exercises that require little equipment are very popular because they are accessible to everyone and do not necessarily require a large financial investment. Simple exercises like push-ups, sit-ups, lunges, and squats can easily be performed at home without the use of weights or other equipment.
DESCRIPTIONS OF THE EXERCISES DEMONSTRATED IN THE VIDEOS
DEADBUG
- Lying on your back, neutral pelvis
- Arms stretched over shoulders
- Legs at 90 degrees, knees over hips
- inspiration; blow up the stomach
- On a full exhalation, move the opposite arm and leg
- · Until returning to the starting position
- No lengthening of the torso and stabilization of the hips
- 10 round trips per side
ADJUSTMENT:
- Just move your legs
- Move arms only
DEVELOPED SKILLS:
- Teaches control of the deep abdominal muscles
- Control essential to perform this exercise
- · Allows the transverse abdominal to be engaged without engaging the rectus abdominis muscle
- Important for muscle dissociation
SIDE PLANK WITH KIDS
- · Elbows positioned below the shoulder
- Torso and leg alignment
- Arms stretched over shoulders, shoulders aligned
- Lift the top leg and keep it straight
- 3 x 30 seconds per side
ADJUSTMENT:
- Lower leg bent 90 degrees
DEVELOPED SKILLS:
- Strengthens the abdominal belt (oblique, straight abdomen and transverse)
- Strengthens stabilizing muscles and promotes good balance
- Abducting the leg strengthens the abductors and encourages good muscle dissociation with no pressure on the back
FINISHES
- Weight evenly distributed on both legs
- shoulders over hips
- Step down, keeping the front knee above the ankle
- Front foot flat on the floor and weight in the middle of the foot
- Drop the knee to the floor
- Feet always hip-width apart
- 3 x 10-15 per side
ADJUSTMENT:
- · Do not put your knee on the floor
- Stand for better stability
DEVELOPED SKILLS:
The lunge is a powerful exercise that will tone and strengthen almost every muscle in your lower body: hips, glutes, quads, hamstrings, and calves. They help strengthen your lower body and increase core strength
TRICEPS PUSH-UPS
- hands positioned below the shoulders
- Wrap your body well and rest on the waist belt
- Step off and keep your elbows close to your body
- Full flexion, stopping a few inches from the floor
- Legs stretched and glued
- Go to the extension of the pillar
ADJUSTMENT:
- do on your knees
- · Do it on an incline
DEVELOPED SKILLS:
- Recruits upper body and abs
- Promotes good body wrapping and strengthens the abdominal belt
- The closely spaced arms allow for better tricep recruitment, although the pecs and deltoids are also engaged