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Laila
@lai65
The proper fit
Once you have the rope on hand, place the middle of the rope underneath the arch of one foot.
Stand straight up, pull the cable up vertically while holding the handles parallel to the ground, so their size is excluded from the measurement. The ends of the cables should be even with, or below, the bottom of your sternum.
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Jade R.
@jade_r345
Everything you need for a basic home gym
Your goals with home exercising
Consider what you're trying to achieve.
- If your goal is general health and well-being, a pleasant stroll is sufficient.
- If you want to lift heavy weigh...
Heavy kettlebells
Two heavy kettlebells are the next best thing to a bar and plates. A weight of between 20 and 24 kilograms (45 to 52 pounds) is recommended.
By using the kettlebells individually or together, you can focus on almost every muscle group by squatting, swinging, pressing, pulling, or pushing them.**
Resistance bands and a stick
Two kettlebells might not be enough resistance for movements like squats and deadlifts. Some resistance or pull-up bands can increase resistance when you do "sumo-style" squats and deadlifts by looping one band around your wide-spread feet and through the handles of the kettlebells.
Add a wooden broom handle, and you have a wide range of new exercises. With a stick and a band, you can do many pulling exercises.
Fiona I.
@fio_yii285
How do we protect ourselves at home during quarantine, and what if someone has been exposed? 4 questions answered
The Infectious Disease Spreads
As a Pandemic spreads across the world, countries have initiated lockdowns, closing schools and non-essential businesses, leaving most of us at home.
Protecting Ourselves From...
Elders
Elders and anyone with a compromised immune system have to be taken care of by limiting direct contact with them while making sure any contact is done after thoroughly washing the hands. One can stay connected using text messages, phone calls or video chat, as we have to avoid visiting elders at any cost.
Being With An Exposed Person
Infected people are initially unable to realize they are, in fact, infected, as there are no symptoms. Yet they are spreading the infection to others silently.
- It is imperative to limit contact with others in one’s household, and practice social distancing from them, in separate rooms.
- Wash your hands regularly and maintain good hygiene.
- Do not share utensils or household items.
- Clean surfaces like remote controllers, handles, faucets and your phone, with mild cleaning liquids.
- Self-quarantine is required for at least 14 days.
Gabriela G.
@gabrielagg80
How to exercise while staying at home
Keeping fit
Everyone is stressed at the moment and are not sleeping well. Exercise can decrease stress and anxiety. Moving will likely improve your sleep.
Who can exercise
- If you are under 70 with no underlying conditions, you can walk the dog, go for a run or a bike ride, provided you keep your distance.
- If you are over 70 and self-isolating, or pregnant, or having an underlying health condition but feel well, you can also go outside for exercise while keeping your distance.
- If you have symptoms, or someone in your household has them, it is essential to use movement and activity while isolating yourself.
- If you are unwell, use your energy to get better, but not to be active.
- If you are feeling better after having had the virus, return to your regular routine gradually.
Chair tricep dips
- Sit on the edge of a chair holding onto the front with your hands.
- Place your feet out in front of you (bent legs for easier option or straight legs to make it harder)
- Lower your elbows to a 90-degree angle before pushing back up.
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