Exercise regularly, medium or high intensity, three times a week at least, is highly recommended, both to maintain an adequate weight and to develop, strengthen and tone muscles and prevent a large number of diseases. Physical activity provides a large number of benefits and is recommended for all ages, always customizing the exercises and their intensity depending on the person.
Many people do not perform enough physical exercise, either due to lack of time or to develop a sedentary lifestyle. But not being able to go to the gym or anywhere to do sport is not an excuse. There are exercises that can be done comfortably and easily, even at home, and without the need to invest a large amount of time. It is important to do a series of exercises that strengthen and tone the whole body, so, in a HOW we explain how to make a full body routine.
Warm up before doing a full body routine
Before starting to perform the whole exercise routine, it is advisable to warm up beforehand so as not to suffer any type of injury, tug or muscle contracture. We recommend that you perform a gentle warming up on the treadmill or bicycle, for 10 minutes, and then stretch the muscles in a general way, since in this case, we will work the whole body.
Routine full body to train the top
To train this area, you have to perform a series of exercises to work your arms, shoulders, back, and abdomen globally. With these 3 exercises to work the entire upper body train effectively:
To do push-ups, place your body lying face down, resting the palm of your hands on the floor, according to the width of your shoulders and chest height. If you already have enough strength supports the feet, but you can do them supporting the knees. Strength, pushing against the ground to lift the whole trunk, without letting your hips sink, keeping your back straight. When your arms are fully stretched, descend again recovering the initial position. We recommend that you do 4 sets of 10 repetitions each.
For this exercise, you will need a dumbbell and you must choose the one that suits your strength. Support one arm and one leg on the same side on a bench, so that the arm is fully stretched and the knee is supported, with the leg flexed. Rest the other leg on the floor and take with the arm that is not leaning the dumbbell. Stretch that arm to the ground, to start from that starting position. To perform the exercise, flex the arm thanks to the elbow, without taking it off the body, until the arm is in the 90-degree position. Then he lowers his arm again, controlling the movement. Do 4 sets of 12 repetitions.
Iron for the abdomen
The iron or board is one of the best exercises to work the muscles of the abdomen and the whole core in general. In fact, this exercise is perfect for working a full body routine, since in reality the whole body is worked on quite a lot. To do it, lie on your stomach, with your forearms and feet resting on the floor. Keep your back straight, tightening the muscles of the abdomen. Hold in this position for 30 seconds and repeat 3 more times.
Routine full body to train the bottom
To train the part of the lower train, in a COMO we propose these 3 exercises to work the leg muscles globally, they are simple and very complete exercises:
Squats is one of the most complete exercises to work the lower train. To do it correctly, we place the legs according to the width of the shoulders, with the feet facing forward. Squeeze the abdomen to keep the back in the correct position. When you are properly positioned, lower your body, as if you were sitting on a chair, bending knees until they form a 90-degree angle with the ground. Then return to the starting position. Do 4 sets of 12 repetitions
For this deadweight exercise, it is necessary to take a pair of dumbbells, which you will choose according to your strength. The starting position is standing with the legs according to the width of the shoulders and feet facing forward. Grab the dumbbells with your hands, keeping them horizontal, falling in front of your body. When you’re ready, your body descends, as if you were going to sit down but slightly flexed your knees and doing mostly the gesture itself with your hips and glutes. Go back up your body and recover the starting position. Do 4 sets of 12 repetitions.
This exercise works the gluteal area and the whole core. Lie on the floor on your back, with your feet flat on the floor and your knees flexed. Lift your hips towards the ceiling, making strength with the buttocks and keeping the abdomen hard. Hold up 20 seconds and descend again. Do 4 sets of 10 repetitions .