STRENGTH EXERCISES AT HOME
Exercises number 1: 3 series of 5 push-ups, between series of breaks of 30 seconds, 12 seconds apart.
Push-ups: Lean on your knees with your arms slightly shoulder-width apart. The more the hands are apart from the body, the easier it is to report the exercise. The legs are stretched backwards and the feet are on the tips of the toes. The legs, upper body and head should be at the same level. The whole body is tight. From this position, gently lower yourself to your elbows and lower your head and body to the floor. Briefly stop just above the floor and straighten again but not to the end. Always make sure your body is firm and do not bend.
Endurance: Get down on your elbows in a four-legged position. The legs are stretched backwards and the feet are on the tips of the toes. The legs, upper body and head should be at the same level. Tighten the torso and hold that position for 12 seconds. Breathe evenly.
Squats: Spread your legs shoulder-width apart. Tighten your abdomen, inhale, bend your knees and lower yourself as low as possible until the back of your thighs are parallel to the floor. During this time, push your knees outward. Redistribute the weight backwards, the knees remain behind the fingertips. Return to starting position.