4 Easy Moves to Exercise at Home

Jakarta, CNN Indonesia –

National Sports Day commemorated every September 9 every year. But this year, your sports activities will definitely be different from usual because of the corona virus pandemic.

The pandemic has also plagued sports activities, one of which is because you can no longer exercise freely with friends in the afternoons or during holidays. In addition, you are also uncomfortable when using various public facilities in public areas for exercise. No less important, you also have to use a mask when exercising outside the home.

“The corona virus pandemic will certainly change activities at home. But that cannot be an excuse for not exercising. There are types of sports that can be done at home,” said sports specialist Michael Triangto in his video.

Here are some simple exercise movements you can do at home.

1. Dips:

Early:
– Sit upright with both feet close and the view facing forward
– Put your hands at your sides then position your butt in front of the chair with your arms straight at your elbows and resting on the chair
– Contraction of the muscles of the arms and abdomen before making the movement.

End:
– Lower the body by folding your elbows so that the buttocks are slightly lower than the chair followed by lifting the body upward by straightening the elbows back to the starting position without changing body position
– Exhale during the movement
– At the end of the movement, contract the back arm muscles hold for 2 counts
– Inhale when the body position returns to the starting position slowly
– Repeat the movement for 3 sets of 8-10 times each.

2. Push up

Early:

– Stand upright with both feet shoulder-width apart
– Position your arms straight with your palms touching the wall
– Open your hands shoulder width apart with your head straight
– Contract the chest and stomach muscles before doing the movement

End:
– Fold your elbows and push your chest toward the wall
– Exhale while doing the movement
– At the end of the movement, contract the chest muscles. Hold for a count of 2
– Inhale while bending your arms to the starting position slowly
– Repeat 3 sets of 8-10 reps each

3. Russian twist

Early:
– Sit upright with both feet close and the view facing forward
– Hold the pillow then position your hands straight parallel to your chest
– Contract the abdominal muscles before doing the movement

End:

– Turn the body to the left and right with a view following the directions of the pillow
– Exhale in circular motion
– At the end of the movement, contract the side abdominal muscles, hold for a count of 2
– Inhale when the waist returns to the starting position slowly /
– Repeat the movement for 3 sets of 8-10 times each.

4. Back up

Early:
– Sit upright with both feet shoulder-width apart and the view facing forward
– Place both hands backwards with the back open
– Hands concentrated on the back of the body
– Contract the muscles of the waist and stomach before doing the movement

End:
– Press both arms to the waist without changing body position
– Exhale while doing the movement
– At the end of the movement contract the muscles of the waist and back, hold for 2 counts
– Inhale as the arm returns to the starting position slowly
– Repeat 3 sets of 8-10 reps each

Exercise is needed to maintain health, fitness and ideal body weight. This sport is also needed to increase immunity during the corona virus pandemic. Happy National Sports Day.

(chs)

[Gambas:Video CNN]

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