Have you left sports for a while and now you want to get back in the game? Then it is important that you build up slowly! After all, you have to give your muscles time to get used to the pressure of exercise again. That is why we have listed the 5 best exercises for you if you have not exercised for a while. This allows you to slowly build up movement again without incurring injuries. Sounds good, right?
A squat is the ideal exercise for strengthening your glutes, thighs and hamstrings. It can also ensure that your daily movement patterns improve, whether you are getting up from your chair or picking up something from the floor. By not adding extra weight, there is less stress on your muscles and joints, making it the perfect exercise for when you haven't exercised for a while.
How to do it:
1. Stand with your feet hip-width apart.
2. Extend your arms in front of you and slowly bend your knees while pushing your hips back. Focus on lowering your body as if you were sitting on a chair.
3. Keep lowering until your thighs are parallel to the floor (or as low as you can get without sagging your posture). Your knees should be above your toes and you are looking straight ahead.
4. Hold this pose for a moment.
5. Exhale and reverse the movement by pushing your heels into the floor and bringing yourself to your standing position. Let your arms come to your sides again.
Your core contains all the muscles you use to support your back, including your abs. It is therefore crucial that you build a strong core, both for your daily movement, sports without injuries and good posture. Plank exercises are ideal for working out both your core and shoulders. By shifting your weight to your upper body, you also train the stability of your shoulders, which can help reduce injury risks during upper body exercises.
How to do it:
1. Lie on your stomach on the floor with your forearms on the floor and your elbows directly under your shoulders.
2. Extend your legs behind you and bend your toes so that they are on the floor.
3. Tighten your core, push off from your toes and forearms and lift your body off the floor.
4. Keep your back flat and your body in a straight line from your head to your toes.
5. Hold this pose for 30 seconds and breathe slowly.
Although you don't want to start with extra weights when you just start exercising again, you can also use a loose bar for your Romanian deadlift. A Romanian deadlift improves both your strength and flexibility, which is important when you return to the sport. You need strength in your glutes and hamstrings when your workouts get more intense, but a Romanian deadlift also helps to keep your hamstrings flexible.
How to do it:
1. Place a free barbell (without extra weight) on the floor in front of you. Step up to the bar with your shins almost touching it and your feet firmly on the floor hip-width apart. Keep your spine straight, your chest up and your shoulders back and down.
2. Tilt from your hips and soften your knees as your hips drop down so you can grab the bar with your hands shoulder-width apart.
3. Engage all the muscles in your core to hold this pose as you push your feet into the floor as if you were trying to push it away and lift the bar up.
4. Lift your chest and tighten your back muscles to stabilize the bar at hip height.
5. Push your hips back as far as possible, bend your knees slightly and lower the bar below your knees.
6. Exhale, tighten your core and push your hips forward to return to a standing position.
A strong, stable back can help you avoid injury during both upper and lower body workouts. This variation on the dumbbell row, where you support your chest, gives you the opportunity to focus on your back instead of your balance.
How to do it:
1. Place a workout bench at an angle of approximately 45 degrees.
2. Lean against the bench facing the end with a dumbbell in each hand. Extend your legs, plant your heels in the floor and shift your weight to your torso against the bench.
3. Extend your arms down toward the floor along the sides of the bench.
4. Exhale and pull the dumbbells toward your chest in a rowing motion.
5. Hold and pull your shoulder blades together.
6. Lower the weights toward the floor with control.
Side planks are mainly known for strengthening your core, but they are also an exercise to strengthen your hip muscles with your own body weight. Holding a plank on your side places your weight on the sides of your butt, forcing your hip muscles to work to keep you stable. The strength of these muscles is important for hip stability in any exercise that requires you to stand, such as squats, lunges, as well as running. If you want to regularly do strength training or running again, a side plank is an important exercise to build a strong foundation and prevent injuries.
How to do it:
1. Lie on your side with your lower forearm under you. Place your elbow directly under your shoulder to avoid putting too much pressure on your joint. Your legs are extended with your feet on top of each other.
2. Lift your hips off the floor. Make sure your hips are both pointing forward. Keep your body as straight as possible from your head to your toes.
3. Hold this position in the correct position for as long as you can.
Text:Santé Online, Image:Getty Images
