The closure period made you gain weight? In honor of returning to the workout routine in the gyms, we found a workout that can be completed in minutes
Squat
The closure period has passed us through a lot of stress, confusion and the need to adapt to the new situation. The network was full of fitness training through zoom, YouTube and Facebook, and yet the Ministry of Health has already announced that after the closure period, the average Israeli is expected to gain between 5 and 7 pounds due to inactivity alongside multiple eating.
Fitness instructor Atar Shaked explains how to get back into a training program with just five minutes a day.
How did the zoom experience go through as a coach?
"There are a lot of mixed feelings here. In every situation, it was better to train in zoom than not to train at all. I really believe in the need for disconnection during training, and it is often very difficult to break away at home, both as a coach and as a trainer. There are people who find it very difficult to give themselves up and give the most out online. I think the training is effective but the question is what is the purpose of the training.
Returning to practice
Shaked says that, "First of all, don't look for shortcuts. You may feel a bit fuller, a little less fit, but come back to things slowly and sure that shortcuts eventually become a longer and harder way. You may have been exposed to more workouts you didn't know before that period. Zoom, but don't give up on them. Diversity is an important factor for effective training and your continued enjoyment of the sport. "
In addition, Shaked recommends strengthening yourselves for this period. "Don't reduce your achievements, did you go for a walk? Great. You did boxing training? Beauty. You washed the house? It's also a workout. Everyone fits a different type of sport and if you find something that does you good, persevere."
The hybrid workout program combines elements of power work and aerobics in just five minutes each day. The program consists of two levels of difficulty, four exercises for easy difficulty and four exercises for advanced difficulty for those who can. Each exercise should be performed for 20 seconds and rest for 10 seconds until the next exercise.
Exercise # 1: Jumping Jack - Opening and closing your legs and hides in parallel.
Exercise # 2: Squat - Decrease with a straight back Punctuation slightly larger than shoulder width to an angle of about 90 degrees.
Exercise # 3: Push Up - Bending elbows while supporting knees in the floor and pushing back to align elbows.
Exercise # 4: Side Plank - Strengthening the core muscles to hold the pelvis in the air by supporting the elbow and foot.
Advanced Difficulty Exercises
Exercise # 1: Star Jump - Jump in the air with the opening of arms and legs.
Exercise # 2: Jump squat from a crouching position to detaching the legs by jumping in the air
Exercise # 3: Full Push Up - From Plank Mode with Thighs in the Air to Bending Elbow and Pushing Up.
Exercise # 4: Side Plank and Knee Bend - Hold the body in the air and add a knee bend in the air.