Five easy and effective exercises for those who don’t have time to train

Fighting a sedentary lifestyle is a matter of finding a gap in the routine to get moving (Getty Images)

If the pandemic says anything, it is that when there is a will, there are long sessions physical exercise to keep moving. at home or in Sport clubthere routine that can adapt to each person’s needs, so that lack of time Never be an excuse for a sedentary lifestyle, which is very bad for your health.

Also, it is known that a plus The EnergyThe Flexibility and the Endurance You don’t have to spend a lot of time on it. exercise. In fact, it is not always suitable for all athletes, not to mention beginners, as it requires a very good physical level, as well as a very careful technical base, to avoid injuries, according to the personal trainer. John Ruiz Lopez.

So choose the expert Five more complete exercises s effective that can be obtained without need to training For hours or put your body to its limits, stay fit, stay healthy and avoid the pain or discomfort typical of a sedentary lifestyle. According to himself, it is Activities who are you working with Mobility s Flexibilitypass Energy s MoreEnergy worldwideuntil essence and exercise aerobic s metabolism.

The best stretch in the world

It is an exercise consisting of three stages there is a movement anklethe back of the leg or hamstrings, side And the top of the Back especially.

It consists of a very universal extension, where Almost full body kinetics. But since it’s technically too complicated, Ruiz Lopez recommended trying to do it every stage the exercise separately Once you have a certain amount of mobility and control over each stage, join them.

If it comes to movement, long sessions of physical exercise are not necessary to achieve this (Getty Images)
If it comes to movement, long sessions of physical exercise are not necessary to achieve this (Getty Images)

with this exercise Energy From lower body Mainly works Radfan And the hamstrings. For the specialist, “It is one of the More complete exercises Because it requires great stability, which is very important when working on training. “In addition, we will indirectly activate the core, lower back and other parts of the body,” he added.

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This exercise satisfies him above all because of the importance More and the Balance In the body. In this way, we will act on proprioception: the sensation that allows us to perceive the position, movement, and action of body parts.” It includes a range of sensations, including the perception of joint position and movement, muscle strength, and effort.

It is located around a A very universal strength exercise What force is trained? legs s arms. In the meantime, the pulp will work to settle. It is also a file Playing sports so far metabolism. “It is very important because we will work kinetic chainsthat is, the ability to transfer energy from one joint to another,” Ruiz Lopez explained, articulating: “We will start with a squat and the force generated by the legs will pass from joint to joint, and end with the arms, fully extended above the head.”

To achieve continuity in training, the key is to find a routine that fits each person's needs (Getty Images)
To achieve continuity in training, the key is to find a routine that fits each person’s needs (Getty Images)

It is located around a basic exercise unknown. work with him Central region against rotation-Prevent the resistance that is put into the exercise Rotate the stem. “By activating the core, we will reduce potential back pain, especially in the lower back, said the trainer. This will help us improve posture, balance and stability.”

A bicycle allows you to exercise your lower and upper body at the same time
A bicycle allows you to exercise your lower and upper body at the same time

In Juan Ruiz Lopez’s opinion, “This is Perfect tool for work air resistance or training High densityBecause it allows to reach a high density There are no excessive risksTo be a bicycle as the coach explained, delete The risk From Effect This can cause joint damage for people who are overweight or who are not used to or do not know how to run.

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“Unlike a regular bike, we can too move your arms confirmed. By getting more muscle mass into the exercise by moving the arms and legs, we will be able to achieve a higher intensity.”

It is clear at this point that it will always be better for both physical and mental health to do physical activity than not do it and live a sedentary life. The point, like almost everything in life, is there You find The Balanceand the Playing sports who fits Need All. With clear and real goals and some planning, it’s possible to find a hole in the always hectic routine.

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Aileen Morales

"Beer nerd. Food fanatic. Alcohol scholar. Tv practitioner. Writer. Troublemaker. Falls down a lot."

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