HEATING AND STRETCHING – It is essential prelude at every training session, even with the softest fitness. And also the right way of wrap it up, to relax the muscles at the end of the workout. We start by sitting cross-legged and let’s stretch stretching upward, holding the position for three breaths. We stretch the legs forward, keeping the back at a right angle and stretching the arms forward, we bend the torso trying to keep the back “flat” and the legs straight, until they touch the toes, or at least to get closer: with a little ‘training we will do it. Here, too, we hold the position for a few breaths.
FOR THE LEGS – The first and simplest exercise consists in moving from sitting to standing position, in a dynamic way, simulating it squat and holding his arms out in front of us; we repeat for about twenty times. Then, starting from the supine position, we raise a straight leg upwards as if to touch the ceiling, holding the foot in a hammer and possibly without bending the knee. We do ten reps, then switch legs. Finally, let’s lift them both together in the same way. After a break, let’s get started on its side and, keeping the leg “under” bent to have a good support and supporting the head in a comfortable position, we raise the other leg ten times, then we change sides. Finally, getting back on our backs, we do some scissors and a nice energetic ride.
FOR THE ABDOMINALS – While sitting with your feet flat on the floor and your back straight, we raise the legs extending them to ninety degrees in front of us and we hold the position. We can also fold and unfold simulating the movement of the bicycle. Another simple and effective exercise is the classic crunch: in a lying position with the legs bent and the feet well supported, put the hands under the head with the elbows open and lift the shoulders, detaching them from the pillows and keeping the abs active. To intensify the exercise, we can raise the legs with the knees at right angles to the hips and the calves parallel to the floor in the position called “small table“. We hold the position for three breaths, then go back to resting the head. If the sofa is not too soft and offers some support (otherwise we resort to the mat), we can do it the bridge” abdominal: from the supine position, we bend the knees keeping the feet well supported and we extend the arms at the sides. We raise the pelvis until a straight line is drawn diagonally between the shoulders and the knees. In this case it is essential that the head is in line with the spine, without support pillows, to avoid stressing the cervical tract. If we want to increase the intensity of the exercise, we raise one leg towards the ceiling, alternating the sides. The position must be maintained for five breaths, then slowly descend, making the back “rattle” one vertebra after another.
FOR THE ARMS – A classic exercise is the so-called “Dip”: It starts sitting, with the back straight and the legs slightly bent, resting on the floor, hands resting on the sides. Pushing on the legs and arms lifts the buttocks off the sofa and extends the legs. Keeping the shoulders open, we bend the arms and legs, bringing the buttocks down, then returning to extension. The sofa also allows us to perform different variations of the plank, the classic position of the body in line: we place our hands on the sofa with our arms open to the width of the shoulders and the body lying in a straight line behind us. From this position we can perform push ups, or bending of the arms, or the “Climb mountain”, bending first one leg and then the other by gathering it to the chest.
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