From the chair to the paper towel, 7 objects we have at home to use to keep fit and dispose of the extra pounds
Keeping fit, continuing to exercise at home, together with a balanced diet, is essential for physical and mental well-being, avoiding taking on extra pounds.
No special tools are required for a complete and constant workout. Just make the most of objects that are present in all our homes. For this reason Urban Sports Club, the leading application in Europe for accessing more than 8,000 fitness centers, involved the professionals of the partner Trainect to suggest how to transform your living room into a perfect fitness center.
In addition to burning calories while doing housework, here are the 7 fundamental objects that, if used properly, allow you to tone up and dispose of excess fat.
1.The chair: this object present in every home is excellent for training the lower body, with simple squats sitting and getting up explosively. Alternatively, dips can be performed: with straight legs and with the palms of the hands firmly on the edge of the chair, just bend the arms and descend with the pelvis towards the ground, until it forms a 90 ° angle with the arms. With a little creativity, you can also make small aerobic circuits, transforming the chair into a step, on which to get on and off, just like in the gym.
2.The table: for those who want to make the trapezius and scapular muscles work, this object proves to be an ideal support. By positioning yourself under the table, on one of its sides and with your hands gripping wide over your shoulders, you can make tractions by bringing your chest close to the edge of the table, going to work on these muscle groups. To perform the exercises safely you need a heavy table, which ensures stability during the execution.
3.The broomstick: for its lightness and practicality, the broom is perfect for a correct execution of squats and flutterkicks. In the first case, the broomstick must be placed on the shoulders, positioning it behind the neck to then perform the explosive descent and ascent movement. In the second exercise, on the other hand, lying on your back on the ground and grasping the broom with your hands – with a wide grip beyond your shoulders – you will bring your belly in, detaching your torso and legs from the ground at the same time. In this position, the broomstick will be raised high above the head, keeping the arms straight.
4.Case or bottle of water: with one or two cases of water made up of 6 bottles of about 2 liters each, you have a good load – 12 or 24 kg – which has nothing to envy to the cast iron pizzas used in gym! The crates of water can be used to detach from the ground or to perform alternating lunges with the legs; if, on the other hand, you prefer to use the single bottle, you can easily perform curls – flexions of the forearm – for the biceps or, alternatively, pushes over the head to make the shoulders work.
5.The backpack: anyone who owns a backpack or bag in their home and certainly books. With simple tricks this combination of objects becomes an excellent tool for keeping fit. Just insert as many volumes into it and wear it on your shoulders to then perform squats or pushups.
6.The stairs: recommended for those who do not have intrusive neighbors and those who do not pay too much attention to the gaze of others, walking or running up and down the stairs at home or performing some jump or step up on the steps are excellent exercises to improve endurance and breath.
7. Sheets of absorbent paper: at first glance, very simple, these are extremely useful for consolidating the perception of balance on the surface. By placing your toes on the central part of a sheet of absorbent paper you can make excellent variations of plank by maintaining the position or bring the knees to the chest at a high intensity simply by sliding and contracting the abdomen.
To get the best results, Urban Sports Club and Trainect professionals suggest making circuits made up of several stations (one for each instrument), so as to make every part of the body work. The circuits must be performed on a daily basis or for a maximum of 4-5 weekly sessions and each work station must take place between 20 and 40 seconds at most, with very short recovery times and between 20 and 30 seconds.
In this way, all the muscle chains will be stressed and, at the same time, you will be able to train the cardio-respiratory system which, after only 3 days of inactivity, decreases by 15-20%. A 6-station circuit, for example, can be repeated up to a maximum of 5 times, with a 2 minute recovery between one round and the next. In this way you get a dynamic work of about thirty minutes that allows you to stay fit and not lose your workout.
To train your muscles and keep fit, you can also opt for pilates or gentle gymnastics.