1. Legs, 3 sets of 20
Exchange legs while keeping our back straight. You can also jump forward where you bend each leg forward until the knee of the other leg touches the ground.
2. Thighs
Keeping your back straight, resting against the wall, take a position as if you’re sitting in a chair and stay like this for 30 seconds twice. You can make this exercise more complex by adding weights like a bottle of water in each hand.
3. Bottom muscles, 3 sets of 20
While lying on your back lift your arms along your body with both legs bent, lift your pelvis so your back and your pelvis are on a straight line. Stretch your bottom well and count to 10 and slowly return to the start position.
4. Abdominal muscles
You have used your abdominal muscles quite a lot during your stay. It is essential to do some exercises. Push-ups help with this.
5. Back
On the ground, while lying on your belly, you have the opportunity to stretch your beg by stretching your thighs and chest at the same time. Do 3 sets of 20.
6. Squats
The squat is known worldwide and is an exercise that helps train the most important parts of the body, like legs, bottom muscles, abdominal muscles, hips, and arms. First stand up straight with your back straight and your legs shoulder-length from each other. Then bend both legs, pull your bottom muscles to the back. Stretch your arms in front of you and keep the weight of your body on your heels and not on your toes. To keep your balance stretch your hips. Do 3 sets of 15 and do more if you can.
7. Triceps, 3 sets of 10
This is a good exercise that does not require material and that strengthens the triceps and chest. Keep your hands in a fist, spread, legs elevated, there are many variations to this exercise that simulate the arms.
8. Biceps
This will allow to strengthen your arms. In general is the use of weights recommended but there are also exercises you can do at home, like push-ups or using a pull-up bar or a tree. Try to do 5.
9. Snow shoes
An excellent training to stay fit during winter is the use of snow shoes. This exercise can be done by all ages and can improve breathing, protect the heart and train all body muscles.
10. Sport activities
In general, all sports are recommended especially running and swimming.
