{"id":4311,"date":"2020-03-16T11:55:58","date_gmt":"2020-03-16T11:55:58","guid":{"rendered":"https:\/\/abitare.studio\/?p=4311"},"modified":"2020-10-12T18:03:41","modified_gmt":"2020-10-12T18:03:41","slug":"home-workouts-self-quarantine","status":"publish","type":"post","link":"https:\/\/abitare.studio\/home-workouts-self-quarantine\/","title":{"rendered":"Home workouts | Self -Quarantine"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4311\" class=\"elementor elementor-4311\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-55386d92 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"55386d92\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-310da629\" data-id=\"310da629\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9199b1c elementor-widget elementor-widget-heading\" data-id=\"9199b1c\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Best home workouts for women...and not only!<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5b29cfeb elementor-widget elementor-widget-text-editor\" data-id=\"5b29cfeb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><!-- wp:paragraph --><\/p>\n<p>The closure of the gyms and the recommendation to stay home to contain the spread of Covid-19 has led to a flood of online consultations on how to continue to maintain an effective workout routine at home. In today&#8217;s post, we share the most effective way not to lose what you have achieved at the gym while the coronavirus lasts.<span style=\"font-weight: bold;\">#stayhome #stopthespread.<\/span><\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><b>1. BURPEE.<\/b>\u00a0<\/p>\n<p>Increases anaerobic resistance. It\u00a0involves the abdomen, back, chest, arms, and legs.<\/p>\n<p>\u00a0TIP: It is essential to keep your hips aligned\u00a0with your body and to avoid bringing your knees and feet together when you do<br \/>the bending necessary to return to the starting position.<\/p>\n<p><!-- wp:image {\"id\":4312,\"sizeSlug\":\"large\"} --><\/p>\n<figure class=\"wp-block-image size-large\">\n<figure id=\"attachment_4312\" aria-describedby=\"caption-attachment-4312\" style=\"width: 344px\" class=\"wp-caption alignnone\"><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-4312\" src=\"https:\/\/abitare.studio\/wp-content\/uploads\/2020\/03\/burpee-gif.gif\" alt=\"Best home workouts for women - and not only\" width=\"344\" height=\"258\" \/><figcaption id=\"caption-attachment-4312\" class=\"wp-caption-text\">Best home workouts for women &#8211; and not only<\/figcaption><\/figure>\n<\/figure>\n<p><!-- \/wp:image --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><b>2.PUSH-UPS<\/b>.\u00a0<\/p>\n<figure id=\"attachment_4313\" aria-describedby=\"caption-attachment-4313\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"wp-image-4313 lazyload\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/600;color: var( --e-global-color-text ); font-weight: var( --e-global-typography-text-font-weight );\" data-src=\"https:\/\/abitare.studio\/wp-content\/uploads\/2020\/03\/Push-up.gif\" alt=\"Best home workouts for women - and not only\" width=\"800\" height=\"600\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" \/><noscript><img decoding=\"async\" class=\"wp-image-4313\" style=\"color: var( --e-global-color-text ); font-weight: var( --e-global-typography-text-font-weight );\" src=\"https:\/\/abitare.studio\/wp-content\/uploads\/2020\/03\/Push-up.gif\" alt=\"Best home workouts for women - and not only\" width=\"800\" height=\"600\" \/><\/noscript><figcaption id=\"caption-attachment-4313\" class=\"wp-caption-text\">Best home workouts for women &#8211; and not only<\/figcaption><\/figure>\n<p>If you are a beginner, better with your knees on the ground.\u00a0 TIP: Remember to keep your hand distance at shoulder width.<\/p>\n<p><!-- \/wp:image --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><b>3. SQUATS<\/b>.\u00a0\u00a0<\/p>\n<p>The squat with jump is one of the most comprehensive exercises. It involves doing a squat and a jump while keeping your feet shoulder-width apart.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>TIP. Do not bend your knees beyond 90 degrees and avoid bringing them together.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:image {\"id\":4314,\"sizeSlug\":\"large\"} --><\/p>\n<figure class=\"wp-block-image size-large\">\n<figure id=\"attachment_4314\" aria-describedby=\"caption-attachment-4314\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"wp-image-4314 lazyload\" data-src=\"https:\/\/abitare.studio\/wp-content\/uploads\/2020\/03\/Jumping-squat.gif\" alt=\"Best home workouts for women - and not only\" width=\"800\" height=\"600\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/600;\" \/><noscript><img decoding=\"async\" class=\"wp-image-4314\" src=\"https:\/\/abitare.studio\/wp-content\/uploads\/2020\/03\/Jumping-squat.gif\" alt=\"Best home workouts for women - and not only\" width=\"800\" height=\"600\" \/><\/noscript><figcaption id=\"caption-attachment-4314\" class=\"wp-caption-text\">Best home workouts for women &#8211; and not only<\/figcaption><\/figure>\n<\/figure>\n<p><!-- \/wp:image --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><b>4.PLANK<\/b>\u00a0\u00a0<\/p>\n<p>This exercise allows you to work on your core, strengthen your back, and improve your resistance and balance. Elevate your legs alternatively for extra work.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>TIP. Keep tension on your abs, and do not spread your feet more than shoulder-width apart.<\/p>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" class=\"wp-image-4315 lazyload\" data-src=\"https:\/\/abitare.studio\/wp-content\/uploads\/2020\/03\/Plank.gif\" alt=\"\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/600;\" \/><noscript><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" class=\"wp-image-4315\" src=\"https:\/\/abitare.studio\/wp-content\/uploads\/2020\/03\/Plank.gif\" alt=\"\" \/><\/noscript><\/figure>\n<p><!-- \/wp:image --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><b>5.MOUNTAIN CLIMBERS<\/b>. Starting in a plank, bend your knees alternately up to hip height.\u00a0 This exercise works to burn fat, strengthen muscles, and improve resistance.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" class=\"wp-image-4316 lazyload\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/600;color: var( --e-global-color-text ); font-weight: var( --e-global-typography-text-font-weight );\" data-src=\"https:\/\/abitare.studio\/wp-content\/uploads\/2020\/03\/Mountain-climber.gif\" alt=\"\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" \/><noscript><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" class=\"wp-image-4316\" style=\"color: var( --e-global-color-text ); font-weight: var( --e-global-typography-text-font-weight );\" src=\"https:\/\/abitare.studio\/wp-content\/uploads\/2020\/03\/Mountain-climber.gif\" alt=\"\" \/><\/noscript><\/p>\n<p><!-- \/wp:image --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><b>6.SKIPPING<\/b>. It is one of the most recommended cardio exercises to do in small spaces.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>TIP\u00a0 watch your position and avoids leaning the trunk forward.<\/p>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" class=\"wp-image-4317 lazyload\" data-src=\"https:\/\/abitare.studio\/wp-content\/uploads\/2020\/03\/Skipping.gif\" alt=\"\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 1000px; --smush-placeholder-aspect-ratio: 1000\/1000;\" \/><noscript><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" class=\"wp-image-4317\" src=\"https:\/\/abitare.studio\/wp-content\/uploads\/2020\/03\/Skipping.gif\" alt=\"\" \/><\/noscript><\/figure>\n<p><!-- \/wp:image --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><b>7.LUNGE<\/b>. forward and backward. Perfect for working on the<a href=\"https:\/\/abitare.studio\/butt-workouts\/\"> buttocks and quadriceps.<\/a><\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>TIP.\u00a0 The knee bend should not exceed the tip of the foot.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:image {\"id\":4318,\"sizeSlug\":\"large\"} --><\/p>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"375\" class=\"wp-image-4318 lazyload\" data-src=\"https:\/\/abitare.studio\/wp-content\/uploads\/2020\/03\/Lunge.gif\" alt=\"\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/375;\" \/><noscript><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"375\" class=\"wp-image-4318\" src=\"https:\/\/abitare.studio\/wp-content\/uploads\/2020\/03\/Lunge.gif\" alt=\"\" \/><\/noscript><\/figure>\n<p><!-- \/wp:image --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><b>8.SCISSORS<\/b>. Lie on your back with your arms stretched along your sides, raise your legs a foot off the ground and make the scissors movement.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>TIP: Keep your abdomen active, your legs straight and don&#8217;t arch your back.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" class=\"wp-image-4319 lazyload\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/600;color: var( --e-global-color-text ); font-weight: var( --e-global-typography-text-font-weight );\" data-src=\"https:\/\/abitare.studio\/wp-content\/uploads\/2020\/03\/flutter-kicks-exercise-illustration.gif\" alt=\"\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" \/><noscript><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" class=\"wp-image-4319\" style=\"color: var( --e-global-color-text ); font-weight: var( --e-global-typography-text-font-weight );\" src=\"https:\/\/abitare.studio\/wp-content\/uploads\/2020\/03\/flutter-kicks-exercise-illustration.gif\" alt=\"\" \/><\/noscript><\/p>\n<p><!-- \/wp:image --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p>If you want to add more intensity, you can use resistance bands<a href=\"https:\/\/abitare.studio\/resistance-bands-benefits\/\">. <b>In this post<\/b><\/a><b> <\/b>we explain the different types, so you can choose the ones that best suit your exercise routine.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0aa4a8b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0aa4a8b\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-19d2089\" data-id=\"19d2089\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cac1751 elementor-widget elementor-widget-text-editor\" data-id=\"cac1751\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Images via&nbsp;<a style=\"background-color: #ffffff;\" href=\"http:\/\/spotebi.com\" target=\"_blank\" rel=\"noopener\"><b>Spotebi<\/b><\/a><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-86db8d9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"86db8d9\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-562b1df\" data-id=\"562b1df\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-de835d4 elementor-widget elementor-widget-spacer\" data-id=\"de835d4\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e2aa354 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e2aa354\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ab530a1\" data-id=\"ab530a1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4dd70d4 elementor-widget elementor-widget-heading\" data-id=\"4dd70d4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">FAVORITE WORKOUT APPAREL<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8521789 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8521789\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-49fc931\" data-id=\"49fc931\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6de24e4 elementor-widget elementor-widget-html\" data-id=\"6de24e4\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div data-sc-widget-id=\"P-5e6f68ffc09dd02ccaf1a6a1\"><\/div><script async src=\"\/\/widgets.shopstyle.com\/shopstyle-widget-snippet.js\"><\/script>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>In today&#8217;s post, we share the most effective way not to lose what you have achieved at the gym while the coronavirus lasts&#8230;<\/p>\n","protected":false},"author":1,"featured_media":4321,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[25],"tags":[],"class_list":["post-4311","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"_links":{"self":[{"href":"https:\/\/abitare.studio\/wp-json\/wp\/v2\/posts\/4311","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abitare.studio\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abitare.studio\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abitare.studio\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/abitare.studio\/wp-json\/wp\/v2\/comments?post=4311"}],"version-history":[{"count":0,"href":"https:\/\/abitare.studio\/wp-json\/wp\/v2\/posts\/4311\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/abitare.studio\/wp-json\/wp\/v2\/media\/4321"}],"wp:attachment":[{"href":"https:\/\/abitare.studio\/wp-json\/wp\/v2\/media?parent=4311"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abitare.studio\/wp-json\/wp\/v2\/categories?post=4311"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abitare.studio\/wp-json\/wp\/v2\/tags?post=4311"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}