We know you want to continue to be active and strong at home. Our sports officer wants to challenge you to do 30 minutes in-house exercises that do not require any equipment and suitable for all levels of fitness.
Let’s do it!!
SINGLE LEG STANCE
▪Targets: Balance, leg strength ▪The single leg stance is a simple, but very effective exercise for improving balance.
1.Stand upright with your feet together. Remain safe while performing the test; have a stable object like a chair or kitchen counter nearby so you can grab it if you start to feel unsteady. 2.Lift one foot off the ground. Do not to allow your legs to touch (this may give you extra stability). 3.Watch a clock to see how many seconds you are able to stand on one foot and record this number. 4.If you are able to stand on one foot for 60 seconds or greater, try the single leg stance test while standing on a soft surface like a pillow.
CHAIR TRICEP DIP
▪Targets: Triceps ▪The triceps dip exercise is a great bodyweight exercise that builds arm and shoulder strength.
1.Sit on the edge of the chair and grip the edge next to your hips. Your legs are extended and your feet should be about hip-width apart with the heels touching the ground. Look straight ahead with your chin up. 2.Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair. 3.Lower yourself until your elbows are bent between 45 and 90 degrees. 4.Slowly push yourself back up to the start position and repeat. Control the movement.
▪Targets: Abdominals and core muscles ▪It works the rectus abdominis, the other ab muscles and the core muscles that run from the pelvis along the spine and up to the shoulder girdle.
1.Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor. 2.Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
▪Targets: Quads and glutes ▪Extra focus on the inner and outer thighs means it’s an exercise you should do if you have no intention of playing sports because it will contribute to the functional strenght
1.Start by standing tall with your feet parallel and shoulder-width apart. Your back should be straight and your weight on your heels.
2.Take a big step to the side and, ensuring you keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90°, keeping your trailing leg straight.
3.Push back up and return to the starting position.
▪Targets: Major muscles of the lower body, including the hips, glutes, and thighs ▪It is great for beginners, for anyone with knee problems or for those who are overweight and need a bit more support. It adds more functionality into our lives because it mimics the movements we do each time we sit down or stand up
1.Stand with feet about hip- or shoulder-width apart. 2.Contract the abs and keep them tight as you bend the knees and slowly squat 3.Send the hips back while keeping the head up and the torso straight. You can extend the arms if that helps with balance. 4.Pause here and then contract the glutes to lift up and begin extending the legs. 5.Fully extend the legs until you're back to standing position, but don't lock the knees.
▪Targets: Chest and shoulders ▪It puts far less stress on your elbows and significantly reduces the amount of body weight you are lifting. Incline pushups can be done just about anywhere. All you need is a stable surface such as a table, desk, or wall.
1.Stand facing the bench, table, or the edge of a bed. 2.Place your hands on the edge of the bench just slightly wider than shoulder width. Your arms are straight but elbows are not locked. Align your feet so that your arms and body are completely straight. 3.Bend your elbows to slowly lower your chest to the edge of the bench while inhaling. Keep your body straight and rigid throughout the movement. 4.Push your body away from the bench until your elbows are extended, but not locked. Exhale as you push up. WALL SITS
▪Targets: Quadriceps, glutes, calves ▪The wall sit exercise is a real quad burner, working the muscles in the front of your thighs. This exercise is generally used for building isometric strength and endurance in the quadriceps muscle group, glutes, and calves.
1.Start with your back against a wall with your feet shoulder width and about 2 feet from the wall. 2.Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground. 3.Adjust your feet so your knees are directly above your ankles (rather than over your toes). 4.Keep your back flat against the wall. 5.Hold the position for 20 to 60 seconds.
If you would like to go for a run/walk don’t forget to keep 2 meters away for each other and avoid any unnecessary contact with others!