We are a group of students from Universidad de Alicante who are studying a degree in Physical Activity and Sports Sciences. This blog is made in order to help people to keep fit and improve their sport performance at home.
Today we are going to see an anaerobic endurance training method that we can do, at home or outside.
The training consists of stair-climbing, and we must do it by sets.
We have to do a set of 20-30 seconds of climbing stairs at a good pace, and a minute of recovery.
We have to perform 3 sets of 6-8 repetitions, in each series we have to stair-climbing 6-8 times for 30 seconds.
To see the benefits of stair climbing, I leave a pdf about benefits of stair climbing in person of medium-high age.
Hello! Today is leg day and that is why I decided to put an example of training to gain muscle mass in the lower body. In the same way that in the example that I published of the upper body, I add a video so you can see the exercises executions and the same exercises without gym apparatus.
In this case, today’s training consists of:
-4 sets of 10 repetitions with a weight with which you can perform 12. (4x 10 (12) -Recovery 60-90 “
– Execution speed: maximum concentric and medium-low eccentric.
-Exercises:
1º Leg Press
2º Femoral curl
3º Calf raise
4º Hip abduction
I hope you like it and it will help you,
Let’s go to train!
See you!
Good afternoon everybody!! Today it is time to talk about the lower body ballistic stretching.
In the previous post we explained the upper body ballistic stretching, but now it is time for the leg muscles!
As in the previous post, this one is going to show you all the information in the following link. So I really hope you all enjoy it, and if you like let me know. THANK YOU!!
https://docs.google.com/presentation/d/1V0ibOxQpOlnc44It9bzgBFXu-DWXLHTgSd96CT56nnI/edit?usp=sharing
Hello everyone!
Today we’re going to prepare a strength training of arms at home. To that end, the only material that we’re going to use are two water jugs of 5/6/8 litres depending on the weight that we’re going to move, one chair and a towel.
This time I will post and share all the previous information in a Google Docs’ document left below. I hope that you like it and helps you to realise a good legwork. Any questions, advice or recommendation can be left in the comments.
See you in the next post! Greetings!
https://docs.google.com/document/d/1WtSjIXxrNke_WpHxPkHutXbLkwmrppGTdiOQiO74yDE/edit
Hi everyone!
Today we are going to carry out a training focused on exercising the core at home. To do this, a mat is needed in order to be more comfortable as well as avoiding any possible pain in the back, when performing the exercises.
Today’s training will be divided in different series of plank combined, at the same time, with an oblique work to tone our core. For this purpose, we will do 4 repetitions for each of the 4 sets of the exercises.
In this view, I will post and share all the previous information in a PDF document left below. I hope you enjoy and like the content of this post so as to help you to do a good core workout. Please, feel free to leave any doubt, piece of advice or recommendation in the comments below.
Hello everyone, today we are going to see some exercises that we can do at home to train our legs.
1ºSquat: We have to do a hip and knee flexion up to 90 degrees.
2ºSquat Jumps: We have to perform the same movement as in the squat, but performing a jump from the bending position.
3º Thruster: You have to perform a squat and flex the arms until you touch the elbows, when you return to the position of origin, the arms should be extended, you can perform with weight.
4ºLunch: It is a simple exercise, we have to take a long step forward, until the knee of the back leg touches the ground, then we return to the position of origin.
We have to do 4-6 sets of more than 12 repetitions and with these 4 exercises we can do a good leg training, the intensity will depend on each person.
Here I leave a PDF about leg training.
-YOU SAVE TIME
You will not lose time to go from home to gym and viceversa
-YOU SAVE MONEY
You will not have to pay a monthly fee to train.
-YOU HAVE MORE PRIVACY
You will have all the privacy possible, since there will be no people around you trained and watching.
-YOU HAVE LESS DISTRACTIONS
Due to the previous point, you will be more focused on training, avoiding chats, distractions, etc.
-FLEXIBILITY OF SCHEDULES
You will not be subject to schedules to train, so the days you have little time do not lose it coming and going from the gym, you can use it completely in training.
– YOU DO NOT HAVE TO WAIT TO USE ANY MACHINE
Forget the queues to train, at home you will be the only customer of the gym, unless you invite friends to train.
-HYGIENE
You will not have to worry about if people use towels for the machines, if they smell good, or if the changing rooms are in perfect condition.
However, it is true that paying a monthly fee you “force” to go to the gym and therefore tend to fail less training.
I hope that information is useful for you. See you!
HOW TO DO?
We will begin by advancing one leg, always keeping the trunk erect.
Once in this position we will make a small jump and the most delayed leg will be in front and the most advanced will be behind.
A deep stride is made where the knee almost touches the ground, and we only support the toe of those feet.
On the other hand a knee flexion of 90 degrees with the most advanced leg will be performed.
It is very important that the knee and the foot of the most advanced leg are aligned and the arms perform the movement opposite to that of the legs.
THANKS FOR YOUR TIME!!
Hello everyone in this publication I will tell you some benefits associated with the loss of body fat.
If our percentage of fat is high the risk of heart disease is much higher due to the blockage of the arteries, so losing fat would improve our heart health.
We will also enjoy strong bones, if we have more fat mass, our less bone density decrease and we have more chances of our bones breaking.
Reduces de risk of cáncer and improves the sexual life of men, they enjoy better erectile health
.Finally say that the mood improves, this helps reduce the hormone cortisol and reduce stress.
I hope these benefits help you to realize the importance of losing body fat and continue training hard to get it !!
Hello everyone!! Today I want to introduce you a new type of stretching, the ballistic stretching.
In this stretching, you must perform your movements with a high speed and with the full range of motion.
But I am going to explain it better, particularly the upper body ballistic stretching, in the following link.
I hope you all like the information!! Let me know if you like my posts. Thank you so much!! See you!!
https://docs.google.com/presentation/d/1sw4RTpiJE9VLemPONgI5Wm5yggVR2vvfCgCqPzGeaLI/edit?usp=sharing
FIT AT HOME 