BCAF workout (arms - thighs - abs - glutes) at home

BCAF workout. There are some great ways to make this difficult period easier to get through. First of all, we need to stick to our daily routine, just like we do on a normal day. This daily routine should include:

• necessarily a healthy diet without 20 snacks a day,
• at least 30 minutes of exercise.

Whatever you have:

• just a room bike,
• a rope
• two empty water bottles, you're sure to find the tools you need to help you work out.

Today we offer you some exercises from the BCAF program that you can do at home without complicated accessories and tools. 

This is a complete program of exercises aimed at toning your arms, thighs, buttocks and abs, which are considered problem areas.

During the course of a meeting:

• both aerobic movements to increase cardiovascular fitness,
• as well as floor exercises to tone muscles.

The emphasis is on correct movements and the comfort of the participants, diversifying the range of exercises as needed. Don't forget that before performing them, you need a serious warm-up of at least 5 minutes to get your blood moving and prepare your joints.

BCAF training: Heating

Start from the neck which you slowly rotate a few times from the left to the right and right to the left. Then continue with your arms and do a few elbow extensions, followed by slow shoulder rolls back and forth. Then gently rotate your pelvis a few times from right to left and then left to right. Stand up and do two up and two down until your fingertips touch the floor. Repeat a few times.

Then straighten up slowly and bring your legs together. Keep your knees bent and rotate them slightly. Finally, in order to raise your pulse slightly, walk briskly in place for 30 seconds. Now you're ready for your workout the actual workout.

Exercises for arms

Keep nearby two bottles of water. If you're just starting out, 0,5 or 1 kg bottles are enough, but if you're advanced, you already know that you don't need to shy away from weights heavier weights.

Biceps

Sit upright with your abs tight and your arms at your sides, palms facing forward. Take the water bottles and lift them up at the same time so that your fists are parallel with your shoulders. Don't take your hands away from your body and don't rush the movements. Better 8 right than 20 wrong.

Triceps

for triceps, you'll use a single bottle of at least one pound, but don't go over two pounds to start. Hold the bottle firmly with both hands raised above your head. Then bend your elbows so the bottle reaches behind your head. Be careful not to rush and make the wrong move. The only movable joint during the execution is the elbow.

Exercises for thighs

One of the most effective thigh exercises requires you to sit on all fours. You support yourself on your palms and knees at first. Then, leaning only on your left, raise your right in the air keeping your knee bent at 90 degrees. Lift so that your thigh and buttock line up perfectly. Then do small leg lifts in this position for 30 seconds and switch to the other leg.

BCAF training: Buttocks exercises

Exercise buttocks exercise starts from the same position as the thigh exercise. This time, the leg is lifted straight and lowered after each extension to the starting position, i.e. on all fours. After 30 seconds, you change which leg you lift.

Exercises for abs

For the abs, we propose a simple but also suitable exercise for advanced and beginners.

You should lie on your back with your knees bent and your palms on your thighs, as close to your knees as possible. The exercise consists of controlled torso lifts while keeping your palms on your thighs, so that your palms are just slightly above your knees as you do the torso lift.

Aviation Wellness Center