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Quarantine Blues? A Killer training plan from Arnold Schwarzenegger

Quarantine Blues? Try this Arnold Workout!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Quarantine Blues? A Killer training plan from Arnold Schwarzenegger

Do you hear joints crackling more often when you go to the kitchen for sweets? From a long sitting back becomes numb, and a point under a known number turns into stone? It’s time to warm up by the method of Iron Arnie.

72-year-old Arnold Schwarzenegger, together with the whole world, was in quarantine, but neither this, nor his venerable age prevent him from staying in shape and feeling excellent. He recently called on all of his Reddit followers to continue playing sports, even while staying at home.

“You don’t need a gym to be fit. I have come up with a program for all of you. You can do it every other day, and it will cover all muscle groups,” Schwarzenegger promises.

We invite all My Insomnia Fix readers to get up from any sofa and take the advice of Mr. Olympia.

Preliminary briefing: You can do the exercises in as many approaches as you like: you can push up 50 times in one approach – go ahead. You want to do 5 sets of 10 push-ups – also possible.

And if you are a beginner or have not been involved in sports for a long time, do not rush to comply with Arnie’s norm, and then the second training session may not take place due to unbearable muscle pain.

“I gave recommendations for repetition for beginners who do not train very often, and also for more advanced athletes. But if you have never really trained, spend your first few workouts just to learn the exercises,” the bodybuilder wrote and added that even 5 correct push-ups are a success for beginners.

Push ups

Beginner: 25 reps.

Pros: 50 reps.

How Arnold does it: Put your palms on the floor or on the rug, spreading them shoulder-width apart. Stretch your legs behind you so that your body forms a straight line from the top of the head to the toes. Bend your arms and lower your body so that your chin or nose touches the floor. Holding your abdominal muscles and a straight back, return your body to its original position.

Dips or deep push-ups between chairs

Beginner: 20 reps.

Pros: 50 reps.

How Arnold does it: Put 2 chairs with their backs to each other, leaning on the backs, straighten and strain your arms so that your legs come off the floor. Bend your arms at your elbows and your legs at your knees and straighten again, being careful not to touch your knees or feet on the floor.

Pullups between chairs

Beginner: 30 reps.

Pros: 50 reps.

How Arnold does it: Do not remove the chairs and find a stick, a mop, a broom, the handle of which will support your weight. Put the bar on the backs of chairs and hang on it with outstretched arms, straighten the whole body, and pull yourself up.

Abdominal Exercise

Beginner: 30 reps.

Pros: 100 reps.

How Arnold does it: Lie on your back, bending your knees, feet on the floor. You can put your feet under a sofa or chair so that they do not move. Place your palms on your hips or behind your head. Using your abdominal muscles, lift your upper body off the floor until you sit straight. Return to starting position and repeat.

Squats

Beginner: 25 reps.

Pros: 50-70 reps.

How Arnold does it: Take 2 books or 1, but a larger one, an encyclopedia, for example (and better on a hardcover). Don’t read it yet, lay them on the floor. Stand with your heels on the books, legs apart at the width of the hips (or wider if you need more stability). Sit down as if you were sitting in an invisible chair. Squat until your hips drop below your knees, and then return to your starting position.

Bent leg raises

Beginner: 25 reps.

Pros: 50 reps.

How Arnold does it: Lie on your back, arms outstretched on the sides. Bend your knees so that both legs form 90 degrees angles. Bring your chin to your chest and curl up until the tips of your shoulder blades touch the floor or rug. Stretch your legs until they are completely straight, then return to the starting position. You should feel this exercise in your abdominal muscles.

Body turns

Beginner: 25 reps.

Pros: 50 reps.

How Arnold does it: Stand with your legs wide apart. Where’s the mop handle? Find it. Stand again with your legs wide apart. Take the pole with both hands, wrap it around the neck over your head. Keep your chest flat. Bend over and rotate the body: left hand to right foot. Return to starting position, repeat to the other side.

Could not find a mop? Don’t worry – you can perform this exercise without it, simply by stretching out your arms to the sides.

Shin Lifts

Beginner: 25 reps.

Pros: 50 reps.

How Arnold does it: Have you put the books back on the shelf? Return one. Stand on it so that your heels hang slightly. Lift your left leg and balance on your right. Now lift the heel of your right foot, then lower it. Repeat for the other leg.

Pull-ups

Beginner: 10 reps.

Pros: 30 reps.

How Arnold does it: You will need a bar to pull up. Stand under the bar and take it so that the palms are turned away from you. Bend your elbows and pull the body up until the chin is higher than the bar.

That’s the whole program. It may seem too complicated or “equipment” intensive, the ones you can’t find in the house – however, we still urge you to try at least a few exercises. You will definitely keep yourself from rusting in quarantine and then go back to work fresh, peppy and fit.

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