We can do the following: Full body training, that is, whole body training. We will perform this same I’m going to talk to you now, 3 times a week on alternate days: Mondays, Wednesdays and Fridays the same training, how we will stimulate all muscle groups, we will work with a lower volume for each group, because it will be recruited 3 times a week and with enough intensity. Doing this training you will not lose anything mass muscle anywhere in your body, during that period, even if he extend to two, three, four weeks, there's no problem.
In the days alternating we can do an hour of aerobic to maintain good insulin sensitivity, generate a good energy expenditure, maintain a good physical conditioning, so let's go to our training at home. Let's start warming us up, perfect? Three to five minutes of jumping jacks is quite suitable for us to put the body in the state ready for training if you are not want to do the jumping jacks, we can do also the stationary run.
All the exercises going forward you will do 3 sets until complete failure, no matter how many repetitions come out. Rest time: You will do more or less between 1 and 2 minutes between sets and also between exercises. First exercise a fixed bar with pronated or supinated footprint.
"Leandro Twin I don't have a fixed bar available ". You can also make the vertical pusher, that it will work very well our backbones on trapezoids. In this exercise you place two chairs, support the your arms and pushes up, is the same mechanics but obviously reverse than a handle vertical, that's why it's a vertical pusher.
Number two: Flexion of arm, perfect? It may vary between inclined and declined, so you can focus part upper and lower, remembering when you do the inclined push-up, you focus on the lower chest, when you do a pushup declined, with the head pointed towards the center, you will work the top the breastplate. Number 3: A development for shoulders with the weight of the body itself.
So yes, you can handstand and do, if you have an excellent conditioning, which is not the case most people, or you can do the way it's showing up there. Number 4: The triceps dip you don't need a pool for that, forgive the infamous joke, I couldn't lose, but you can do it on the couch from your house, with the help of a chair, a very good exercise for our triceps. Five: a thread with a backpack, then you will fill the weight backpack, you can put, for example: Several kilos of Growth whey protein in there and do a barbell curl, and taking advantage of this backpack, our sixth exercise can be an extension of handle with it, with the backpack to work the forearms very well.
Number 7: The Bulgarian squat that again you can do it on a chair, or on the couch, which will work very well quadriceps and much of the glutes. Thinking of thigh and gluteal hindquarters our 8th exercise is the stiff but as you go do at home, the one-legged stiff so you don’t need to load. Our ninth on the list will be flexion plant unilateral, because we don't there's so much overhead, it's important that you look for it, as you are watching this video, a step or something to that effect, some stairs, to just you can stimulate it with greater amplitude.
And our tenth and the last exercise is going to be an abdomen, then you can do the above, the below or even a board, which already works the core in a more comprehensive way. And with these 10 exercises you finish your training. "Leandro Twin only three sets of each?
" Three series until failure and this is going to be done three times a week, then you will have a good training frequency, why the volume cannot be so big like that. Who is extremely well conditioning and think it’s too light, alright do 4 sets for each of these exercises, I do not recommend more than 4 series, because the frequency, again I will reinforce, it's already big. Now how do I improve my vitality, my immunity, as I make my life more productive?
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