Exercícios simples para manter a forma sem ir ao ginásio

 

Se não tem tempo para ir ao ginásio ou simplesmente quer manter a forma sem sair de casa (ou ao ar livre, porque nã0?) tem aqui uma sugestão de rotina fácil e de efeito rápido (em inglês, se preferir em português comente que eu publico a tradução) :

Pullups (palms facing away from you). Chinup bar required. (Video.)

Pushups. As many as you can (video). Do modified pushups if you can’t do full pushups, with your knees on the floor (video). If those are still too hard, do wall pushups, leaning against the wall or a chair.

Jump squats. Basically you squat down until your thighs are parallel to the floor, then jump up as high as you can, and repeat. (Video.)

Bicycle crunches. I don’t normally recommend crunches, but these use a good combination of core muscles. (Video.)

Jumping lunges. (Video.)

Burpees. (Video.)

Hanging knee raises. Chinup bar required. (Video.)

Hindu pushups. (Video.)

Russian twists. (Video, but you don’t need to use the medicine ball as shown.)

Diamond pushups. (Video.)

Chinups (palms facing toward you). Chinup bar required. (Video.)