Staying physically active from home Despite the social distancing, uncertainty, and challenges surrounding the pandemic, we can only look to adapt and stay the path. Just because gyms are closed doesn’t mean you have to miss your workout. Exercise specialist Dean Sciberras demonstrates a set of fundamental home-based exercises suitable for all fitness levels. PLANK Exercise objective: To develop strength and stability in the muscles of the pelvic, abdominal, and back. Exercise description: I. Start on all fours on a non-slip surface. II. Elbows should be directly under shoulders and feet should be in full extension while keeping head in a natural position. III. Tighten your abdominal muscles by pulling belly button towards the spine. Maintain position.
FLOOR HYPER EXTENSION Exercise objective: To develop strength in the back and gluteus muscles. Exercise description: I. Lie down facing down with legs extended (toes resting on the floor), and hands straight forward. II. Lift hands and feet off the ground simultaneously while maintaining balancing muscles. back your legs. VI. Land and repeat. PUSH UP Exercise objective: To develop strength and endurance mainly in the muscles of the chest and shoulders. Exercise description: I. Start on all fours on non-slip surface. II. Set hands slightly wider than shoulders, while feet should be fully extended. III. Lower your body until chest nearly touches the floor. IV. Keep body straight through the whole movement by engaging your abdominal muscles. back your legs. VI. Land and repeat. 42
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