We sometimes forget, but movement can be one of the most powerful tools for sustainable health. It is therefore important to remain mobile and strong, and if it is not the case, to be able to (re) put it. Coach Guillaume Feillu tells us about these 6 movements that we should know how to do to the quarantine, and which indicate that we are in great shape.
The squat, everyday gesture
“It is a basic exercise that we are supposed to be able to perform at any age”underlines the coach. Indeed, getting up of a chair, getting out of bed, collecting an object on the ground … All these gestures are based on a squat movement.
To start, simply sit down and get up several times, without forcing.
Do you want to do better? “”Add a light load (water pack, dumbbell), then delete the chair to chain complete squats, to the most demanding version, the air squat, which consists in descending buttocks on the ground before going up. “
Pumps, an adaptable classic
Long seen as reserved for seasoned athletes, the pumps can however be declined for all levels and integrate your daily life. But in general, you should be able to make a small series. If this is not the case, do not panic:
“We can even start standing, hands against a wall, feet a little distant from the wall. Then go down on the knees before trying the full version on the ground”describes Guillaume Feillu. The exercise not only strengthens pectorals, but also abs, shoulders and sheathing. Once at ease, you can then pass over the knees in half-ginning. Then in full sheathing on tiptoe. “”The most advanced can even add a weight on the back! “
Slit, for legs and glutes
Another movement that you should know how to worry: the slots. This movement consists in advancing a leg and folding your knees to go down in control.
“It is a well -known exercise, but which requires good investment”recalls the coach. Made with body weight, slots strengthen quadriceps and glutes. “”By evolving, you can add dumbbells, vary the angles and intensify the work according to the level “.
Balance, discreet health test
Holding on a leg, open eyes then closed, is a simple indicator of physical condition. “It is even used in medical test”explains Guillaume Feillu. To complexify, you can pass weights from one hand to another or turn your head. These exercises request ankles, calves and trunk, while preventing the falls.
The lifting of the earth, with precautions
Also called deadliftthis movement consists in raising a load placed on the ground.
“It is a very effective exercise for the lower body and the back, but it must absolutely be framed”, However, the coach warns. Poorly executed, he can damage the lumbar. Made properly, it strengthens the posterior chain and improves posture.
Tractions, the dream of many
Finally, it would be false to say that you should be able to do tractions in their forties. Traction remains a difficult exercise, even for the youngest. But it can become a goal. “It is the emblematic exercise, but rarely accessible without progression”note Guillaume Feillu. To start, you can use elastic bands or indoor machines, then gradually reduce assistance to the point of successfully completed its first complete traction.
How to put yourself in it?
If you are not used to sports halls, whatever. Reinforcement is accessible to everyone. “The key is progressiveness” summarizes Guillaume Feillu. “We start with accessible variants, we consolidate, then we increase the difficulty.”
Some practical tips before you start:
- Systematically warm up before practicing;
- Favor short but regular sessions;
- Do not neglect rest and food;
- Work as much force as balance.
“The goal is not to compete with athletes, but to keep solid foundations to move freely as long as possible”concludes Guillaume Feillu.