Practice functional gymnastics with objects you have at home

Modern life often goes at a fast pace. Dealing with professional and personal responsibilities and tensions is easier when you have your body and mind in order. Healthy eating and fitness make you willing to deal with everyday problems and, contrary to common sense, it takes neither much time nor much money to have a healthy body and mind.

According to personal trainer Márcia Pereira, just spend a few minutes four times a week to realize a significant increase in quality of life in general. That's because, she says, the benefits of exercise go far beyond toned muscles.

Exercising regularly and correctly decreases muscle pain caused by poor posture and stress, also lowers blood pressure, increases blood flow to the brain, releases endorphins, increases the feeling of well-being, reduces anxiety and insomnia and even improves memory.

In short, exercising should be part of every person's routine. With this in mind, experts have created functional gymnastics, which is based on basic human movements such as squatting, running, jumping and spinning.

Accessories such as rope, ball, rods and rubber bands are usually used, but personal trainer, who is also a USP teacher, Marcia Pereira has created a complete workout using common materials and household accessories that are found in any home.

The ideal, according to Marcia, is to have the monitoring of a professional, at least in the first weeks. Show the physical trainer the training described below and ask for guidance in adapting the program to your case and needs, always taking into consideration your limitations and medical recommendations.

You will need:

• First separate a broomstick, a chair, a towel and prepare a backpack or bag of the appropriate weight for your fitness. (The backpack can be filled with groceries like milk cartons or replaced with pet bottles filled with water.)
• All exercises can be performed in 3 sets with 15 repetitions, except for exercises 2, 6, 13 and 14 which are for time. The training can be done four times a week.

Training

1. One-legged squats: Sitting in a one-legged lift chair. Sit and repeat the movement with the other leg. This exercise works the quadriceps muscles.
2. Back supported: Standing up, take a step forward keeping the back heel off the floor. Perform knee flexion and return to starting position again. Make this move by walking forward and then backward, thus working the buttocks and thigh posterior at the same time. Do the repetitions for 1 minute.
3. Hip Lifting: Lying with your arms at your side, bend your legs and lift your hips. To increase the difficulty, place the weighted backpack on the abdomen. This exercise works the muscles of the buttocks.
4. Broomstick Calf: Standing on a step, supported by a broomstick, stand on tiptoe. Repeat the movement.
5. Squats with your legs apart: Stand with your legs apart and your soles on the floor. Hold the backpack with both hands in the center of your body. Squat down and return to starting position. This exercise works the adductor muscles (inner thigh).
6. Heels: Stand upright, then crouch down by placing your hands on the floor and jumping high with your arms outstretched. In addition to working the leg muscles, this is an excellent cardiovascular exercise when performed for 1 minute straight.
7. Triceps in Chair: With your back to the chair with both hands resting on the seat, squatting flexing and extending your arms. Exercise for the posterior region of the arm (aka goodbye).
8. Biceps Backpack: Standing, hold the backpack in front of your chest with one hand on each strap. Extend your arms toward your legs and then flex your arms toward your chest. This exercise works the biceps muscles.
9. Front Shoulder Backpack: Standing with your arms extended, hold the backpack with both hands. With arms outstretched raise the backpack to shoulder height and then return to the starting position. With this movement we work the shoulder muscles.
10. Flexing your arms with your legs bent: Lying with your face to the floor, support both hands and knees on the floor. Cross your legs behind the knee. Flex your arms with your head toward the floor and come back. The muscles of the chest and back are worked at the same time.
11. Backpack Pullover: Lying on the bed, let your arms outstretched, holding the backpack with both hands. Bring your arms extended to a height above your head. Performing this movement we work mutually pectoral and back.
12. Step: Support one foot on the step or sidewalk and lift the other flexed leg. Go down and repeat with the other leg. This 1 minute direct exercise works the leg muscles and is also a cardiovascular exercise.
13. Plank abdomen: Lying on your back, place both hands on the floor beside your hip and extend your legs upwards. Hold this position for 30 seconds. Repeat three times. This exercise works the muscles of the abdomen, which is also important for the support of the spine.
14. Lateral Abdomen: Lying on your back with the backpack in your hands lift the trunk by turning it to the right and return to the starting position. Raise the trunk again, this time turning it to the left. This exercise works the lateral muscles of the abdomen, which also actively participates in supporting the spine.

To finish the exercise session, the personal trainer also prepared a series of stretches that will be performed with the help of a towel. Postures should be held for 30 seconds.

Stretching

1. Towel Buttocks Stretch: Lying on your back, cross your legs and wrap the towel around your knees. Pull the towel towards the body.
2. Quadriceps Towel Stretch: Standing with one leg flexed back, place the towel on the instep holding it with the hand opposite the flexed leg. Pull the heel toward the buttocks. Repeat with the other leg.
3. Back Thigh Stretch: Sitting with your legs extended, wrap the towel around your feet. Hold the towel with your hands and flex the trunk toward the legs.
4. Neck Stretch with Towel: Wrap the towel around your neck and pull the towel down (chin toward chest). Then pull the towel to the right and then to the left.
5. Stretching arms holding the towel. Standing hold the towel behind your body with one hand at each end. Raise your arm back.

Marcia gives a few more tips to keep in mind throughout your workout: • Breathe during contractions and exhale in moments of muscle relaxation. Always maintain the contraction of the abdomen during the exercises, so the muscles of the region will be worked in all exercises and not only in specific exercises? say.

Training should have muscle results in the first month and psychological outcomes such as decreased stress and increased well-being from day one.

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