Benefits of Physical Activity
During physical activity, endorphins are naturally released, which leads to increased mood, self-confidence and decreased anxiety.
Along with factors such as nutrition, sleep patterns and weather outside, sports training also causes a number of chemical reactions that have a positive effect on health. Regular exercise helps strengthen heart muscle and bone density, improve joint mobility, cognitive function and mood, increase metabolic function, increase muscle mass, tone and strength. The list goes on and on, but in times of general panic, one of the greatest benefits of physical activity is its ability to distract and provide positive emotions.
Exercises, online workouts and fitness apps: how to stay fit in isolation
Arnold Schwarzenegger
The self-isolation regime and closed fitness clubs are not a reason to give up taking care of your health, strengthening your immune system and staying in shape. We have already told you how not to run to the refrigerator for something tasty every half hour. Today we’ll focus on how to effectively exercise at home. We have collected expert recommendations, simple exercises that everyone can repeat, convenient applications and online training.
Rubber bands are the most necessary equipment
According to a recent study published in the Human Journal of Kinetics, resistance bands are just as effective as dumbbell exercises. With the help of elastic bands, you can work out literally every muscle group, starting with the gluteal muscles and ending with the lateral abdominal muscles.
Expanders for training can be found on Ozon, Decathlon or, for example, on the Rakamakafit website (there are also cool video tips here). Each elastic band costs from 300 rubles.
A simple set of exercises from Black Star Fitness trainer Konstantin Lybanev
Circuit training for super buttocks with elastic bands at home
Perform each exercise 15-20 times. Beginners can start with 8-10 repetitions and gradually increase their number. After completing one circle, rest for 30-40 seconds to restore your breathing, and then perform the second circle.
Squats
Put the elastic band on your hips, closer to your knees (you can do it just below your knees) and spread your legs shoulder-width apart, creating tension in the elastic band, with your toes slightly turned to the sides. You can keep your arms bent at the elbows in front of you or bring them forward in a squat.
As you inhale, moving your pelvis back, do a squat; as you exhale, concentrating on the muscles of the buttocks and focusing on your heels, return to the starting position. The main thing is to contract the muscles of the buttocks as much as possible. Technique of execution The width of the legs can be different for everyone, the main task is to choose a position in which the buttocks will be as tense as possible. Make sure that when squatting, your knees do not go beyond your toes and are directed in the same direction as them. Squat until approximately parallel to the floor, that is, the angle of the knees should not exceed 90 degrees. Keep your back straight while performing the exercise.
Steps to the side
Place the bands around the middle of your shin and place your feet shoulder-width apart. Perform a small half-squat, lean your body forward a little, look forward, and keep your hands clasped in front of you. This is the starting position.
Engaging your buttock muscles, take a small step with your right foot to the side, then take the same step with your left foot towards your right. Take 15-20 steps to the right, then 15-20 steps to the left. If your home training room is quite spacious, you can take 5 steps in one direction, then in the other. The total number of repetitions is 15-20 in each direction.
Execution technique
Make sure that the muscles of the buttocks are constantly tense. You shouldn’t take big steps; the goal is not to go a super distance, but to load your buttocks to the maximum. Control your body position while performing the exercise.
Glute bridge with knees raised
Place the band on your hips, just above your knees, lie on the floor, place your arms along your body, palms facing the floor. Bend your legs at the knees, place your feet together and rest them on the floor. Lift your pelvis up so that your hips and torso form one line, and from this position begin to move your knees as far as possible to the side.
Execution technique
Make sure that the thigh-torso line is always straight. When spreading your knees, make sure your feet are always together.
Hip abduction
Place the band on your thighs, just above your knees. Stand facing the wall and place your hands on the wall for stability. Keep your back arched, your gaze directed forward. Shift your body weight to your right leg and move your left hip back, squeezing your buttock, and lower your leg as you exhale. Perform 15-20 repetitions on each leg.
Execution technique
Choose such a deflection in your back so that you can feel the work of your buttocks.
General training recommendations
Trainer and Asics FrontRunner Anna Rulevskaya advises paying attention to developmental exercises: balance exercises, dynamic planks (contraindication - the presence of diastasis) and strength exercises on the legs. The boat is a useful exercise. We concentrate our attention on the muscles of the thoracic spine and try, by working with them, to give maximum deflection in the back. This exercise gives us a beautiful and straight back, and also relieves tone from the pectoral muscles,” says the expert.
It is very important, even when exercising at home, to choose comfortable shoes for training. This will help make the exercises as effective as possible and avoid injury.
Online training
The most obvious (and most effective) activity, no matter how trivial it may sound, is sports. Agree that we spend most of our time sitting at the computer, sometimes breaking for snacks. This affects not only our figure, but also our overall well-being. Due to a sedentary, and in conditions of isolation, even a lying-down lifestyle, our muscles become increasingly weaker, our posture deteriorates, excess weight appears, and much more. Therefore, at least once a day you should set aside half an hour to an hour for a light warm-up. It is now very easy to train with the help of online courses and apps. Grow Food, for example, launched free online training sessions on their YouTube channel, which take place on a daily schedule.
1.Grow Food
How much does it cost: free
The team of the healthy food delivery service Grow Food decided to cheer up all those who stayed at home and launched an online fitness club with daily free workouts for everyone. The club was opened on the basis of the FitStars YouTube channel.
Classes are held from Monday to Friday according to the schedule: 9.00, 14.00 and 20.00. Among the areas: yoga, cardio, stretching, functional and strength training. They are conducted by master of sports in deadlift, champion of the North-West in fitness bikini Zina Rudenko; absolute champion of the D'Athletics Cup, vice-champion of Russia in fitness bikini Maria Sokolova; the strongest man in Russia, owner of the second best result in the world in lifting a log, Mikhail Koklyaev. In general, the team is what we need!
During the online broadcast, you can also win cool gifts, such as delivery of healthy lunches or merchandise. Separately, Grow Food will conduct live broadcasts from nutritionist Tatyana Orlova, in which she will share life hacks on how to avoid going to the refrigerator while working remotely, and tell you what caloric intake is optimal for losing weight at home or staying in shape.
2.Reboot
How much does it cost: 2,990 rubles for a monthly subscription (12 classes)
Due to the current situation, the Reboot network of sports studios has also switched to online mode and is launching the Reboot Live online studio. For a certain fee (2,990 rubles for a monthly subscription) you will have access to an account with 12 recorded video training sessions in the BootCamp format for three areas of Full Body, Upper Body and Lower Body training). You can take out a test drive - it is valid for 10 days (163 rubles per training session).
30 minutes of exercise await you. One trainer will demonstrate them, explaining the technique, and the second professional trainer will show advanced options. The third participant in the training will be an ordinary guest, on whose example the leading trainer will explain the exercise technique in detail.
Each of the workouts in the video gallery will be available for viewing once within 24 hours with the ability to pause and rewind. The workouts are designed for people with any physical fitness and do not require additional equipment. Is it just a rug?
Current Reboot members can activate a promotional code or write off up to 20% of bonuses previously accumulated in their personal account.
3. Fitmost
How much does it cost: lesson - 5 points (990 rubles for 10 points)
A single Fitmost subscription will turn into an online training aggregator during quarantine. Streaming Fitmost Live will give you the opportunity to join a workout at your favorite fitness studio right from home. The class schedule is available on the website.
For those who are not sure that working out from home is their thing, you can purchase a trial subscription for 10-30 points. The platform works through the Zoom video calling service (it can be downloaded to your computer or smartphone). Stretching, yoga and functional training are offered online. Fitness boxing, dancing and meditation will be added soon.
4. X-fit
How much does it cost: free
The X-Fit network froze the cards of clients of Moscow and Moscow region clubs and launched online training for the most popular programs: dancing, strength training, cardio, yoga, Pilates, and so on. Classes are held live on YouTube and Instagram and remain freely accessible. The schedule can be found on the network's website.
Now we are all in a difficult situation and are adapting to what is happening in the world and in the country. We offer a safe format of training that can be carried out even during a temporary suspension of work at physical education and health centers. Not only residents of Moscow, but also other cities can join our broadcasts. Strengthen your immune system, exercise and lift your spirits with our trainers. And, most importantly, take care of yourself and your loved ones! - says Irina Troska, fitness director of the X-Fit network in Russia.
Did you miss your coach? It doesn’t matter, you can sign up for a personal lesson via video conference, but they are already paid extra.
5. #SlimFitClub
How much does it cost: from 8,000 rubles. in Week
Polina Kitsenko's #SlimFitClub sports studio is launching two new fitness support programs during this difficult time: personal training with an expert via video link and a remote fitness support program.
The expert develops and records an individual plan from video training, gives all the basic technical and methodological instructions and monitors their implementation on a daily basis. You won't be able to shirk!
Applications
Nike Training Club
How much does it cost: free in the basic version
All classes and programs in the Nike Training Club app are designed by highly trained fitness experts. And recently, an updated program of classes with famous athletes, for example, football player Fedor Smolov, figure skater Anna Shcherbakova and many others, appeared on NikeMoscow.com.
From quick 15-minute classes to longer, hour-long classes, the app offers more than 200 workouts in a variety of styles, including yoga and cardio. All with detailed audio and video instructions. There are also personalized programs that take into account your progress, schedule, and activity outside the app.
The application gives access to four training programs, designed for 4-6 weeks. And on the site you can find podcasts on the topics of sports, nutrition, healthy sleep, motivation and equipment.
adidas Training
How much does it cost: free
adidas also has its own app with short, free workouts that can be done within four walls. To avoid getting bored, we advise you to join the online project #hometeam, where brand ambassadors and fitness instructors from The Base club will conduct training every day.
In the near future, athletes Samira Mustafaeva, Alexey Miranchuk, Aliya Mustafina, Alexandra Trusova and Ekaterina Selezneva will join the project with their own sets of exercises. By the way, Dmitry Krasilov, the same cheerful dancer who was supposed to go to Eurovision with Little Big, starred in the #hometeam commercial.
Welps
How much does it cost: free
Following the example of other services, the sports application of Natalia Davydova, founder of the Pressuito movement, Welps, became free during the epidemic. Want to get leaner, faster and stronger? Or do you have a specific goal: building abs of steel or training for a marathon? The app will help! You can also find delicious recipes and useful tips there.
What’s especially nice is that experts are in touch in the application’s online chat and are ready to answer all questions about training and nutrition, as well as support in difficult times.
The new version now has an intermittent fasting timer (for fasting lovers), as well as new courses: hatha yoga, meditation and much more.
Natalia Davydova
Workout from Victoria's Secret Angels
Although the show itself was canceled long ago, Victoria's Secret models continue to train according to the time-tested scheme. So, Candice Swanepoel strengthens her muscles by training with weights, Alessandra Ambrosio prefers leg exercises: lunges, squats, leg raises with weights and abductions, and Lily Aldridge's choice is half an hour of Ballet Beautiful training in the evenings and an hour of cardio in the morning.
There are no secrets - all videos can be found on YouTube.
Online dance lessons
Dancers, choreographers and various dance studios began to conduct master classes on Instagram and Zoom. There are many options (for both beginners and professionals) - from ballet to hip-hop. You can dance without leaving your home and try new styles.
For example, 305 Fitness is a fun workout for people of all fitness levels. Reminds me of a 1980s style aerobics class.
Quarantine is a great time to learn how to hold your back straight and walk with a royal posture, improve coordination and stretching with the help of ballet. Many ballet studios now post lessons publicly on YouTube or broadcast live on social networks.
For example, on Instagram, the popular Moscow ballet school Balletomania will soon launch its third online marathon (participation cost is one thousand rubles) with daily exercises, evening intensive training and stretching.
Online yoga training
And again YouTube to the rescue! Professional videos can be found at Yoga by Adriene. If you prefer to practice with voice guidance from a trainer, try the Pocket Yoga or Yoga Studio apps.
Da Yoga is a Russian online yoga school where you can buy a subscription for 30, 90, 180 and 360 days. The cost of a 30-day subscription is quite symbolic - 300 rubles. Hatha, kundalini, qigong, yoga 23, jivamukti yoga, yoga for pregnant women, meditations and lectures - the subscription gives unlimited access to more than 500 lessons.
Yoga studios have also switched to remote work. For example, the Moscow studio “Material” conducts group classes online. The class schedule is available on the studio website and Instagram. You can join free trial classes or pay for a paid lesson for 400 rubles. Online lessons are also available in the Yoga Space studio - classes are paid.
For those who find apps more convenient, we recommend paying attention to Yoga Buddhi Co. The company has provided free full access to its Down Dog, Yoga for Beginners, HIIT, Barre, and 7 Minute Workout apps during the lockdown.
Stretching online
The founder of the SM Stretching studio, so beloved by many stars, Samira Mustafaeva, has launched her online stretching courses. They promise that in six weeks (a course of 12 lessons costs 2,990 rubles) you can significantly improve your flexibility and physical fitness.
The program has been worked out to the smallest detail - each exercise is analyzed in as much detail as possible, but if questions still arise, specialists are always in touch. They will explain everything and help!
To ensure that the body has time to recover and the course is as effective as possible, experts suggest 3-4 workouts per week for 20-45 minutes.
