Page 45 - project_booklet

P A R T 5
Exercises at Home with Materials

We continue our series of sports at home. Today, we will do the exercises using a material. The items in my
house are:
For the first workout I choose the teraband. I take the teraband and put it under one of my knees. I'm
going to do the arm movement and I will have worked my rear arm group. I opened my arm and lifted it
straight up. With my arm straight, I put my other hand on my waist. My rib cage will open a little when I
raise my arm and hold my stomach tight. Yes, at the moment of inhaling, I bend my elbow back, at the
moment of exhalation I open it. I inhale and open as I exhale. We can do 10 repetitions for both arms. For
the second move, I sit on my hips. I sat right on the sitting bones. I put the teraband on the sole of the foot.
I can keep my legs straight if the back of the leg group is flexible, if not I can bend it a bit. I turned my
fingertips to myself, my hands are at shoulder level, my back is straight, my gaze is opposite, my palms are
facing each other, I inhale, I pull my elbows back at the moment of exhalation. Inhale, forward, while
exhaling, I pull. Where it works: My muscle group between my two shoulder blades works, and my back
muscles that keep me upright are also working because I sit with my back straight. I exhale and I take it. If
we do it in sets, we can achieve very good results. And we come to our third movement: Our pectoral
muscles will work in this again. I have a hoop at home. I will use this. It can also be done with different
similar tools. Again, I sat upright on my sitting bones. I stand upright as if my back is against a wall. I
grabbed both sides of the hoop, stretched my arms across, shoulder-length, shoulders relaxed, elbows out
to the side as I pulled them toward my chest. My shoulders won't come close to my ears, and my elbows
won't go too low. I stand comfortably, inhaling, squeezing the circle as I exhale. I relaxed as I inhaled and
tightened as I exhaled. After ten repetitions, I can also strengthen my chest muscles in the form of a “
pump ”.

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