It can happen, for a thousand reasons, to go through a moment in life in which the time or motivations for dedicating oneself to physical activity are reduced to a minimum, if not existing.
Unfortunately, when the body spends a lot of time without training, it gets used to its sedentary condition and resuming sports is not so simple.
Fortunately, however, there are some exercises that are less complicated than others, which can make the resumption of activity a little less uphill.
to the width of the hips.Benefits
Bodyweight squats are a great exercise for strengthening the glutes, quadriceps and hamstrings. In addition, they can help you perform even the most mundane daily movements better, such as getting up from a chair or picking something up from the ground.
If you want to intensify the exercise you can do squats holding dumbbells or small weights in your hands.
shoulders.Benefits
Planks are a great way to train core and shoulder stability. This will help reduce the risk of injury during upper body exercises.
If staying in traction for 30 seconds is too demanding, the first few times you can do it for intervals of 10 or 15 seconds, and then gradually increase the resistance time.
Jump squats can also be very helpful.
drain on the floor in front of you.Benefits
If training with a loaded barbell after a period of inactivity may be too difficult, you can replace the machine with dumbbells calibrated to your strength or with an unloaded barbell. This exercise helps improve strength and flexibility of the glutes and back muscles. of the thigh.
To understand when to increase the heaviness of the weight, evaluate your level of fatigue: if after a set you feel as if you could easily continue, you can raise the level.
for exercises inclined at an angle of approximately 45 degrees.Benefits
This exercise trains the upper body. Start with a pair of light dumbbells and build heavily over time. If you can't lift them at the same time, doing the exercise using one at a time, focusing on one arm can help increase muscle activation.
exactly under the shoulder to avoid putting too much pressure on the joint.Benefits
This exercise is known to strengthen the core, but the position you need to take to perform it also makes it very useful for toning the middle glute using body weight. In fact, balancing on one side forces that muscle to work harder than usual to stabilize itself. Strengthening the gluteus medius is also very important to keep the hip healthy and at a good level of stability, which is essential both for carrying out daily actions and other exercises such as squats, lunges or running.
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