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Even if you have a gym at home or are planning to purchase one - regular natural movement is also recommended. Weights on your arms and legs are very helpful for such exercises. They increase your capacity because they add additional weight that you don't actually have. So, after exercising with weights and taking them off - you will feel how easy your movements can really be or how easy it is to perform daily tasks. Breaks are required between exercises, but no longer than 1 minute - you can monitor your accuracy with a stopwatch. By performing the exercises below according to the prepared exercise program - you can achieve surprising results. Exercise description under the videos.
Train together with the BE1 High-Performance Athletes Club and the BE1 National Football Academy! During this exceptional period, when time is spent at home, do not forget about the benefits of sports and physical activity. We offer you online exercise, which will take from 5 to 15 minutes and is adapted to various age groups. We invite you to spend your time at home in a meaningful way! - https://be1.lt/
Exercise after injury - trust the weights
" It may come as a surprise to some, but weights can be the equipment that will help you return to sports after an injury. Weights are often used in physical rehabilitation facilities to help people develop strength that they have lost after an accident or injury. This equipment is especially suitable for seniors recovering from an injury or surgery. " - physical fitness trainer VS
Where to buy weights?
You can purchase weights for exercises here: https://www.atletas.lt/lt/sporto-inventorius/jegai-ir-istvermei/svoriai-ant-koju-ir-riesuu
Squats with weights
Leg exercise with weights
Leg exercise with weights
How to do exercises with weights?
First day of training : perform all exercises for 8/12/10 repetitions (choose the desired load). They are performed one after the other without stopping. After completing 3 exercises, rest for 1 minute. Do 2/3/4 sets (according to the load chosen at the beginning).
Second day of exercise : 2 exercises are performed. They are performed without stopping 8/12/10 times, alternating them 3 times. After them, 1 minute of rest is done. The remaining exercises are repeated in the same way.
Third workout day : 1 exercise is performed 8/12/10 times with a 20-second rest. After a 20-second rest, the next exercise is performed. All 3 exercises are performed in this way. After them, a 1-minute rest is performed. Repeat this for 3/4/5 sets.
Fourth day of exercise : each exercise is performed for 30 seconds. 3 exercises are performed in a row at once. After 4 exercises, 1 minute of rest is performed. This is how you need to perform 3/4/5 series.