Ποιος είπε ότι ακόμα κι αν κάθεσαι σπίτι δεν μπορείς να διατηρείσαι σε φόρμα; Υπάρχουν ένα σωρό προγράμματα με ασκήσεις που θα σε βοηθήσουν όχι μόνο να παραμείνεις στη γραμμή σου, αλλά ακόμα και να βελτιωθείς. Για το σκοπό αυτό, fitness instructors και trainers από όλο τον κόσμο, μοιράζονται με το κοινό τους στο Instagram βίντεο για το πως να μπορέσουν να κάνουν σωστή γυμναστική από το σπίτι.

Εδώ συγκεντρώσαμε 10 από αυτούς και σου τους παρουσιάζουμε …

Cat Meffan

Η δασκάλα γιόγκα και fitness blogger, Cat Meffan, κάνει μέσω βίντεο post τις συνεδρίες της για άσκηση και αντιμετώπιση άγχους και νιώθει πιο συνδεδεμένη από ποτέ με τους “μαθητές” της.

View this post on Instagram

Use this little flow to wake up your body, mind, breath and soul. If you enjoy this and want some more flows, head over to YouTube and search Cat Meffan. I have over 100 FREE practices that you can pick from. Enjoy! And let me know how you get on. I’ve been blown away by the amount of people around the world that a practicing with me during these uncertain times. It’s a beautiful thing to feel so connected to you all through yoga and meditation. Much love! ???

A post shared by YOGA TEACHER (@catmeffan) on Mar 18, 2020 at 6:15am PDT

Laura Biceps

Η Laura Biceps Hoggins κάνει καθημερινά post στις 7 το πρωί με ασκήσεις, τις οποίες μπορείς να βλέπεις για 24 ώρες.

View this post on Instagram

Quick and simple 15 min bodyweight sweat! Round 1 40s work 10s rest Round 2 30s work 10s rest Round 3 20s work 10s rest 1 A A-skip/ High Knees B Plank Reaches C Tempo Air Squats 2 A Lateral Bounds B Burpees C Plank Walkouts

A post shared by LAURA ‘BICEPS’ HOGGINS (@laurabiceps) on Mar 18, 2020 at 5:41am PDT

Zoë Lou Purpuri

Η χορεύτρια και box instructor, Zoë Lou Purpuri, κάνει βίντεο στο Instagram της με δημιουργικό τρόπο, χρησιμοποιώντας …χαρτιά υγείας για props.

View this post on Instagram

Good morning guys So today I’ve got a fun one for you. The TOILET PAPER WORKOUT ??? 3 rounds 3 exercises and you do it as many times as you can in 3 mins. Each round has 3 different exercises and all of them are featuring TOILET PAPER ? If you’re feeling up to it do all three rounds more than once ?????? Give it a go Let me know. How you get on ROUND 1 3 mins 12 REPS of each 1️⃣ Courtesy Lunges 2️⃣ Explosive squats 3️⃣ Thrusters pick up roll 1 MIN REST ROUNDS 2 3 mins 12 REPS of each 1️⃣Toe taps (24 if you count both feet) 2️⃣ Seated jacks 3️⃣ Leg raises 1 MIN REST ROUND 3 3 mins 10 REPS of each 1️⃣ Plank side walks 2️⃣ Sit up and twist 3️⃣ Burpees Half the fun of this is moving your toilet rolls as quickly as you can too ?????????? If you want you can repeat all three rounds 2/3/4 times, getting as many reps in as you can! STAY POSITIVE & WASH YOUR HANDS ???? #workout #homeworkout #fit #fitness #fitfam #fitgirl #toiletroll #toiletpaper #health #healthy #challenge #positive

A post shared by Zoë Lou Purpuri (@zoe1louise) on Mar 23, 2020 at 4:39am PDT

Isabella Boylston

Η χορεύτρια κλασικού μπαλέτου μαζί με τον φίλο της, James Whiteside κάνουν μαθήματα μπαλέτου μέσω live στο Instagram κάθε Δευτέρα, Τετάρτη και Παρασκευή.

View this post on Instagram

Holy cow! Over 15,000 (!!!!) of you tuned in to #theCindiesBalletClass just now ?? that’s almost 4 times the capacity of our largest theater, the Met opera house! Just think what we could all accomplish together! Cindy and I will continue to give live IG ballet classes, and next time we will be asking for a totally voluntary donation that we will give straight to the Dancer’s Emergency Fund. Many artists are laid off and struggling during this difficult time. Love you guys, and let’s keep taking care of each other, social distancing, and dancing! ❤️ @jamesbwhiteside #ballet #dancers #dance #pointe

A post shared by Isabella Boylston (@isabellaboylston) on Mar 18, 2020 at 12:24pm PDT

Zanna Van Dijk

Η εκπληκτική Zanna, ανεβάζει για χάρη των 300.000 followers της 12λεπτα βιντεάκια υψηλής έντασης.

View this post on Instagram

Follow along this real time at home HIIT circuit with me ?? You don’t need any equipment, just a space and a burst of energy ? Today’s workout includes: ➡️ Mountain Climbers & High Knees ➡️ Pop Squats ➡️ Core Burn Burpees ➡️ Twisting Sit Ups Let me know if you like real-time workouts like this by giving this IGTV a like & leaving a comment ?❤️ Kit: @lornajaneuk @gymsharkwomen Mat: @yogi.bare ✌? #homeworkout #hiitworkout #realtimeworkout #cardioworkout #zvdworkout

A post shared by Zanna van Dijk ?? (@zannavandijk) on Mar 23, 2020 at 1:42am PDT

Hanna Oeberg

Τα βίντεο της Hanna Oeberg εστιάζουν σε διαφορετικά μέρη του σώματος κάθε φορά.

View this post on Instagram

CHAIR WEEERK – full body BE SURE TO LIKE ? and SAVE the video . ”Chair” the workout because “chairing” is caring LOL ? Hitting you with a full body fire CHAIR session at home. Keeping it interesting and fun while we work those muscles girls! Let’s stay positive during these hard times and do the best of the situation we’re in ? I wanna be here to support you as much as possible and wanna let you know I have many more home workouts on my YouTube channel as well. AND a braaaand new legs & glutes going live soon How many of you actually have gyms that closed down? I hope you all stay safe!!! Please comment below what HOMEWORKS you like to see next??? METHOD; 1️⃣ Chair dips | 3-4set x 10reps 2️⃣ Chair Pulse hip thrusts | 3-4set x 15-20reps 3️⃣ Chair back extensions | 3-4set x 15reps 4️⃣ Chair step ups | 3-4set x 15reps each leg 5️⃣ Chair Push ups | 3-4set x 10-15reps 6️⃣ Chair Front raises | 3-4set 10-15reps IF you are one who don’t have or have hard finding motivation to train at home, that’s OKEY. Don’t stress about it. Simply REST TAG YOUR FRIENDS ?here we are – E.L ❇️ Spotify: haoberg #homeworkout #shoulders #arms #legs #glutes #back #postpartum

A post shared by HANNA ÖBERG (@hannaoeberg) on Mar 22, 2020 at 11:43am PDT

Sohee Lee

Η Sohee Lee μοιράζεται με το κοινό της βίντεο για το πως να γυμνάζεσαι στο σπίτι παρέα με το σύντροφό σου (ή το κατοικίδιό σου)

View this post on Instagram

At-Home Partner Workout ? featuring @bdccarpenter ?⁣ ⁣ Equipment: one willing partner ⁣ Time: 30-40 minutes, or until one of you gets fed up ⁣ ⁣ Perform the following exercises for as many reps as possible, 3-4 sets each. ⁣ ⁣ A1. Nordic ham curl ⁣ A2. Manually-resisted push-up (regress to regular push-up or torso-elevated push-up if needed) ⁣ B1. Partner hip thrust ⁣ B2. Inverted row ⁣ C. Assisted pistol squat ⁣ D. Leg throw ⁣ ⁣ As usual, A1 A2 denotes a superset, meaning you do one set of the first exercise and then one set of the second exercise, then rest roughly 2min, then go back to the first exercise until all working sets are done. Alternatively, you can perform these one exercise at a time, resting roughly 2min between each set. ⁣ ⁣ This is a surprisingly effective workout that gets the stamp of approval from me. Try it out – and please tag me if you post it ?

A post shared by Sohee Lee (@soheefit) on Mar 20, 2020 at 10:39am PDT

Melissa Alcantara

Η Melissa Alcantara είναι η personal trainer της Kim Kardashian και εκτός από το δικό της app που διαθέτει προγράμματα γυμναστικής, μοιράζεται και video στο λογαρισμό της στο Instagram

View this post on Instagram

#ad Ever got off a treadmill and looked like you peed your pantalones? Lol. No one wants sweaty cheeks (yes, those cheeks) even when working out from home. @lululemon you chose the perfect girl for the job cuz I sweat like nobody’s biz! So thank you for keeping me dry and embarrassment free with Everlux! #thesweatlife #sweat #workout #trainhard #lululemon

A post shared by Melissa Alcantara (@fitgurlmel) on Mar 18, 2020 at 9:05am PDT

Natacha Oceane

Τα προγράμματα της Natacha βασίζονται στη σωματική δύναμη και οι περισσότερες από τις ασκήσεις τις δεν απαιτούν εξοπλισμό, οπότε οι δικαιολογίες για να μην τις ακολουθήσεις …”στερεύουν”!

View this post on Instagram

Full body at home workout babbyyy! ♥️ Let’s focus on the good, keep moving moving and stay feeling healthy together ?⠀ ⠀⠀ These 8 amazing exercises need no equipment and are super quiet so you can kick your ass and let your neighbours chill ?⠀ ⠀⠀ Double tap and Hit SAVE for whenever you need some extra endorphins ?⠀ ⠀⠀ ? Invisible ball slams (4 x 12): we want real power in both phases (on the way up and the way down) to wake everything up⠀ ⠀⠀ ? Standing single leg tuck (2 x 8 per side): we’re working the abs and the glutes ? Bend the standing leg a touch and go slow. Hold a chair if you’re still getting the balance ?⠀ ⠀⠀ ? Kick sits to lateral bear crawls (4 x 45s): 4 kick sits straight into 2-3 lateral bear crawl steps continuously for 45 seconds. 4 rounds is perfect!⠀ ⠀⠀ ? Chameleon to plank (3 x 12): keep the core super engaged ? Come down onto your knees if you’re still building the strength!⠀ ⠀⠀ ? Crab hip thrust to reverse plank (4 x 10): driving the hips up real high and keeping them there as we extend into reverse plank⠀ ⠀⠀ ? Lunge rotational chops (4 x 20s): ????????⠀ ⠀⠀ ? Dolphin push ups (3 x 8)⠀ ⠀⠀ ? Alternating jump lunges to high knees (5 x 30s): finishing off super strong and embracing the heat ? 4 jump lunges into 8 high knees until that sweet timer rings⠀ ⠀⠀ Take good rest times and remember that one good rep is always worth a whoooole bunch of bad ones ?⠀ ⠀⠀ OK I’m going back to work on my brand new HOME. programme ? alongside one of the most respected dietetics experts in the ?? I’ll have lots more info soon but for now I’m making sure it’s everything you deserve and more! ?‍♀️⠀ ⠀⠀ Love ya, stay strong!⠀ ⠀⠀ @gymshark @gymsharkwomen

A post shared by Natacha Oceane (@natacha.oceane) on Mar 18, 2020 at 12:32pm PDT

Brittne Jackson

Βλέποντας το υπερ-γραμμωμένο σώμα της Brittne, θα αποκτήσεις ένα κίνητρο για να ακολουθήσεις τις ασκήσεις τις!

View this post on Instagram

. CIRCUIT: 1️⃣ Cross Curl Flip (3 sets, 10 reps each side) 2️⃣ Hammer Curl (3 sets, 10 reps each side) 3️⃣ Lateral Raise – Side Lunge (3 sets, 12 reps each side) 4️⃣ Shrug – External Rotation – Squat (3 sets, 12 reps) 5️⃣ Hammer Curl (3 sets, 10 reps each side) 6️⃣ Bent-over Curl – Row (3 sets, 10 reps) 7️⃣ Cross Curl Flip (3 sets, 12 reps each side) ⠀⠀⠀⠀⠀⠀ #brittnebabe @brittnebabe #upperbodyworkout #arms #armday

A post shared by Brittne Jackson ???? (@brittnebabe) on Mar 24, 2020 at 7:34am PDT

Πηγή: https://www.glamour.com