Muitas vezes torna-se impossível sairmos de casa, seja pelo clima ou por quaisquer outros motivos. Neste cenário, devemos somente ignorar os exercícios físicos e pronto? Não tão rápido, há alguns exercícios simples que você pode fazer em casa mesmo!
Pular corda
Pular corda é um dos exercícios mais fáceis e eficazes que você pode fazer em casa. Para se ter uma noção, 15 minutos pulando corda lhe ajuda a perder 180 calorias, o equivalente a 1 hora de caminhada.
E queimar calorias é só o início, pular corda ainda lhe ajuda a tonificar os músculos e fortalecer sua estrutura óssea.
Flexões de braço
Outro exercício simples que você pode fazer em casa, e que dessa vez nem irá precisar de nada em mãos, são as flexões de braço.
Comece simples, com 3 séries de 10 flexões e intervalos de 2 minutos entre cada série. Certifique-se sempre de que seus braços estejam alinhados com o seu peitoral, de modo que seus cotovelos possam dobrar em cerca de 90º.
Ombros, braços e peitoral são fortalecidos com esse exercício.
Prancha solo
Um exercício bastante simples, mas que acaba sendo o pesadelo de vários.
A prancha solo consiste em posicionar seus braços no chão, quase como se você fosse realizar flexões, e, com o rosto voltado para baixo, permanecer nesta posição. Certifique-se de manter a coluna corretamente alinhada, e respirar durante todo o0 exercício.
3 séries de 30 segundos e com um intervalo de 1 minuto entre elas já é o suficiente para iniciar aqui.
Costas, tronco, abdômen e lombar são fortalecidos neste exercício.
Bíceps com halteres
Caso queira investir um pouquinho aqui, o aconselhável é ir atrás de halteres para esta atividade.
O funcionamento aqui é simples, basta segurar um haltere com cada mão e levantar os halteres em direção ao seu ombro.
Bíceps e ombro são fortalecidos neste exercício.
Elevação lateral
Uma vez que você já tenha adquirido os halteres, você também poderá utilizá-los para realizar elevações laterais.
Para tal basta ficar de pé, com as costas retas, um haltere em cada mão e em seguida levantar os braços até que os halteres possam atingir o nível de seus ombros, abaixá-los e em seguida repetir o processo.
Trapézio e ombro são fortalecidos neste exercício.
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