Goodbye afternoon football, outdoor cycling, jogging with friends. Even for the less athletic, it is better to avoid turning into chewing gum during confinement. So what physical activity should you do to stay in shape? “For someone used to playing sports, it takes thirty to forty-five minutes a day. For a more sedentary person, fifteen minutes is good, ” recommends Ivaïlo Ivanov, sports coach in Paris. Even without equipment, it is possible. Many fitness and muscle building exercises do not require it and are achievable, including in a 9 m². A Balmanese (Haute-Garonne) even managed to run the equivalent of a marathon on his 7-meter-long balcony. The round trips lasted nearly seven hours.
Use your interior or your children
First, take advantage of your partitions: make the chair against the wall, the feet the same width as the shoulders and the back straight. To complicate matters, you can put yourself on tiptoes or stick your feet together and do leg lifts. Then you can put your hands on the floor, feet on the wall go up and down along the wall. Why not complete with a little cladding: a front plank, look at the sky, decorated with leg lifts, or rib (on the side) by raising the arm from the sides to the ceiling. Just to make the arms work, there are the classic pumps, kneeling for beginners. To keep legs toned, do lunges, with knee raises or jumps to strengthen the cardio. To be adapted according to the tolerance of its neighbors. “The gestures are to be repeated five to ten times or two-minute goals to start. Then we increase the difficulty according to its level “, specifies Ivaïlo Ivanov. Even at home, stretching is essential at the end of the session to avoid aches.
At home, we can divert everyday objects: using two chairs or stools, make a series of dips (we lift ourselves, we bend our elbows, we raise our legs) to build up our upper body. Thanks to a pair of socks and a well-polished parquet, it is also possible to make gliding, parallel gliding movements. Bottles of water are used as dumbbells. A backpack full of books allows you to ballast for squats, lunges and more in-depth boards. Another way to make it harder is to have your child on your back (literally).
YouTube, apps, distance learning
For more motivation and better guidance, we can rely on applications: Fitness Challenge (for regularity), Fizzup (without equipment), Seven (seven-minute quick exercises), Sworkit (very complete), Insanity Workout (extreme fitness) or Fitbit (sports dashboard, diet, sleep).
The easy way out is to take a look at YouTube. Video lessons of yoga and qi gong are also abundant, from ten minutes to an hour, depending on needs (energizing, cardio, sleep, etc.): “It’s great for working on balance, flexibility and mobility”, confirms Ivaïlo Ivanov. Good also to calm down. This type of activity is recommended for pregnant women, who can alternate with flexibility exercises and aerobics. It is still necessary to have a floor mat. If not, a thick towel can do the trick. Trying complex movements on an unstable bed is more risky. The coach recommends as a bonus ten minutes of meditation per day just to decompress more. There is no shortage of relaxing music playlists.
For better follow-up, some coaches and sports halls now offer distance courses via Skype. The Parisian room MUV has, for example, converted its entire offer into a “teleworkout”, distance sessions limited to ten people. The sports club La Montgolfière has chosen Instagram. In his “stories”, he refers to the account of his sports teachers, where full lessons are broadcast live at times announced in advance. It’s free and you don’t need any equipment except a mat. Ditto for the Factory, which posts a daily video of sequences, to be produced for example over 25 minutes.
To stay zen, the Tigre Yoga Club offers a meeting every day on Facebook, one for adults and another for children. Football clubs even offer to follow their training via Facebook Live, like AS Magny Friday late afternoon and its group muscle building class.
Bike addicts can acquire a home trainer, a kind of support to transform their bike into an exercise bike. The first prices are 50 euros and can go up to several hundred euros. At the same time, we avoid overeating. Despite the indoor effort, great athletes who are used to being big eaters are invited to reduce the caloric content of their meals.
Dance: the port of Instagram
Really, nobody wants to see mobilized hospital staff for a hamstring breakdown or trauma to the small toe scratched against the table leg, so do not get started or in the Fauve Hautot de Danse online courses with the Stars, nor in those of the dancers of the American Ballet of New York #thecindiesballetclass (all on Instagram) if you are flexible like Alain Juppé. But they will be perfect for more experienced dancers who will also be delighted by the Paris Opera star Eleonora Abbagnato’s online courses (1.4 million views for the last course). The others will be content to watch these videos while eating their Savannah all choco and will watch, still on Instagram, Christine and the Queens, who offers every day at 6 p.m. a more festive and less technical practice, like Tuesday, where she shared her lesson of dance. But the salvation, the real one, could come from this special Instagram account in quarantined bodies of which few Internet users have yet walked the page: on @nobodys_planet, Italian dancers perform daily at noon, and in turn, trainings of “Reggaeton on the Rite of Spring” or deliver their “repertoire of ass and ass movements”. If learning eight languages before the end of confinement was not part of the plans, the choreographer Marcela Santander Corvalan will decline the initiative in French in the coming days.
Massage: Rocco and a ball
Living in self-sufficiency begins by knowing how to manage on your own with your own body, abandoning the fantasy that a physiotherapist enters your 20 m² to massage yourself and understand that “I” is also this “other” who is full of inventiveness. In this regard, the Chinese dragon has once again a head start with its respiratory science of “qi gong” – which shows you the ways to “smooth your body” and automate your “celestial column” ( you will not giggle after twenty days of confinement) – but also with its “do in”, based on the stimulation of the “tsubos” (acupuncture points that need to be pressed) without nevertheless expecting effects as spectacular as urinating on the living room carpet by pulling too hard on the lobe of his ear. Less exotic, facial gymnastics by Catherine Pez: see the version of the much-made up Greer Childers. The American offers an express lip relaxation course whose side effect seems to be the growth of an extravagant blonde mane. Less psychedelic, there remains the good old shot of the tennis ball to wedge, elongated, between the shoulder blades. And of course onanism, whose therapeutic virtues we still underestimate, both in terms of muscle and the secretion of endorphins. If necessary, Rocco Siffredi competes with Chinese know-how with its special masturbation tutorial, specially posted on its social networks during this quarantine. A humanist.
Meditate: spirit, are you there?
Stop fussing, anticipating, brooding, blowing on “the clouds of thought”, as the pros say. Let go of the ideas. To be entirely in the present moment. No, it is not a question of slouching in a soft nap, but of taking a break, observing with your eyes closed what is happening in you (breathing, beating of your heart …), in short, to meditate in full consciousness. Objective: take care of his spirit that the Covid-19 also mistreats. Yes but how ? No need for incense, god or master. Since France (around 2010) began to taste the kif of meditation, the apps intended to drive the hubbub from the brain have been zen ball. In the lot, the French “Petit BamBou” launched in 2015, with its image of old bonze with a teasing smile, remains a pillar. No theory, but a large catalog of sessions (ten to twenty minutes). To savor, the 8 free sessions of the discovery program (afterwards, we go to 6.99 euros per month). Also to be tested, the Zenfie app, which makes its catalog available free of charge (code “freezenfie”) during confinement. The Mind app, in a cool design, offers, in addition, a daily live session (free initiation then 39 euros for six months). Finally, Headspace, the pioneer, born in Los Angeles, whose people and Silicon Valley love, is now available in French. Not given (first week free, then 12.99 euros per month), but chic.