With the prolonged coronavirus pandemic, we are still compelled to exercise at home. One of the recommended activities is general development training. What are its main advantages and what exercises are included in it?
Exercises for general development are perfect solution for all people who are just starting their adventure with sport. They can also be successfully performed by all those who are forced to suspend their trainings for a longer period of time, for example due to injury. General development exercises are very often used by sportsmen. It is an excellent way to prepare the body for proper effort.
Why is it worth doing general development training regularly? Exercises of this type effectively shape entire body. They make it easier to achieve a slim figure and contribute to the development of efficiency and fitness of the body – both motor and muscular.
A characteristic feature of general training is the variety of exercises, which means that there is no need to be afraid of boredom. In order for it to be effective it should be performed 2-3 times a week – in such a way that each activity is followed by a day of rest. This is a proven way to regenerate the body before the next effort. Exercises should be performed in series with a specific number of repetitions.
When preparing a general training plan, focus on exercising all parts of your muscles every day. The whole should last 12 weeks, and the number of exercises – gradually increase.
No general training is complete without a warm-up, which is designed to prepare the body for exercise, warm up and blood circulation in the muscles, as well as increase the frequency of heart contractions and range of motion. Its optimal duration is about 5-15 minutes. Stretching is another very important element of the general training, which is performed after the training. It contributes to accelerating recovery and reducing the risk of injury.
Here are some examples of exercises that can be successfully included in the general development training, performed at home.
Lie face down on the floor. Stretch your arms out in front of you, lift your chest, and bend your elbows and bring your hands back.
Bend over and touch the toes of the opposite foot. Then, we straighten up, open our chest and stretch our hands behind us.
We do the squat. With an exhalation, straighten up and climb on your toes. To make this exercise a little more difficult, you can perform it with dumbbells in your hands.
Do the so-called plank (or plank) on straightened arms. Raise your right arm and left leg at the same time. Hold for about 2-3 seconds and then lower. Repeat on the other side.
Lie down on your back and bend your legs at the knees. Extend the arms along the body or cross them on the chest. With an exhalation, tense the buttocks and lift the pelvis upward. When inhaling, lower them.
Lie down on the stomach and alternately raise the right hand and the left leg, and then the left hand and the right leg.
Standing straight, pull the abdomen in and straighten the back. Inhaling, we take a step forward and bend our knees at a right angle, extending our arms upward. With an exhale, return to the starting position.
Stand with your feet slightly apart. Take the dumbbells in your hands, rise up on your toes and sink down.
Raise the dumbbells over your head in such a way that your forearm and shoulder form a right angle. Then, come back to the starting position.
Perform a half squat. Take 5 steps to the right and 5 steps to the left.