palestra dal letto della residenza universitaria
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Palestra dal letto della tua residenza universitaria In-Domus

Nov 20, 2020 | Novità

Restare in forma durante un lockdown è possibile anche a Milano… e anche rimanendo comodamente sul letto della propria residenza universitaria In-Domus!

Atleti e meno atleti, in questo articolo troverete alcuni esercizi semplici ma efficaci, da poter eseguire direttamente dal comfort del vostro letto.


  • Siediti sul bordo del letto, solleva le gambe parallele al pavimento. Esegui un allungamento in avanti delle gambe, portandole poi al petto. Ripeti questo movimento.
  • Sempre dal bordo del letto e con le gambe tese parallelamente al pavimento, sollevate alternando gamba destra e gamba sinistra, senza mai mettere giù i piedi, mi raccomando.
  • Ancora una volta, seduto sul bordo con le gambe tese in avanti, tieni in mano un oggetto del peso desiderato (bottiglie d’acqua, libri…) e portalo prima verso destra e poi verso sinistra, eseguendo una torsione del busto. Ripeti il movimento.

Gambe e Glutei

  • Tutti conosciamo l’esercizio dello squat. Ma perché non eseguirlo davanti al letto? Dando le spalle al letto, posizionati in piedi con le gambe divaricate alla larghezza dei fianchi o poco più. Eseguite uno squat fino a toccare il letto… rialzatevi. Se volete rendere il tutto un po’ più intenso prendi un cuscino e tienilo tra le mani, stendendo le braccia davanti a te. Mentre esegui il movimento dello squat alza le braccia sopra la testa, per poi tornare alla posizione iniziale.
  • Sdraiati su un fianco con le gambe tese una sopra l’altra. Mantenendo le gambe tese alza verso il soffitto la gamba che non poggia sul letto e riportala alla posizione iniziale. Ripeti il movimento più volte e dall’altro lato.
  • Sempre nella stessa posizione, tendi la gamba che non poggia sul letto verso il soffitto, tendi la punta del piede ed esegui delle circonduzioni in senso orario e poi antiorario. Ripeti anche con l’altra gamba.


  • Rimanendo seduta sul letto, con i piedi poggiati per terra e con la schiena dritta, impugna due oggetti del peso desiderato, uno con la mano destra e uno con la mano sinistra. Tendi le braccia davanti e aprile verso l’esterno contemporaneamente, facendo attenzione a non curvare la schiena e a mantenere le braccia parallele al pavimento.
  • Sempre partendo dalla stessa posizione abbassa le braccia fino a toccare il letto e sollevale nuovamente davanti a te. Ricordati di mantenerle sempre tese.
  • Per concludere, posizionati a terra davanti al letto, appoggiando le mani dietro di te sul bordo, in modo tale da sorreggerti con i glutei sollevati dal pavimento. Facendo forza con le braccia aumenta la distanza tra te e il pavimento e torna nella posizione iniziale. Ripeti l’esercizio senza appoggiare mai i glutei sul pavimento.

Partecipa anche ai workout on-line organizzati da In-Domus in collaborazione con NIDO student, scopri la programmazione.

E non dimenticare di prendere le scale al posto dell’ascensore! Scopri i fantastici benefici che puoi trarne. 


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Frequently Asked Questions


Can I visit the Campus?

Yes, you can call the reception or send an email to to make an appointment.

Type of contract?

Standard contracts are for 12 or 6 months. Stays of a different duration can be arranged according to our availability. 

Is filling the form enough to complete my reservation?

No, filling the form is just a way of checking if the type of accommodation that you prefer is available.

In short time you will receive the contract and instructions on how to complete the reservation.

Only by signing the contract and making the first payment the reservation will be binding for you, it will be binding for In-Domus once it has confirmed the acceptance of the reservation in writing.


What should I bring with me?

A valid ID card or passport.

Where should I go when I arrive?

You will have to check-in at the Reception. (usually between 3:00 PM and 10:00 PM, a different time of arrival can be scheduled if needed)


Within 10:00 AM of the last day of contract.


When should I pay?

At the time of booking you should pay the cautionary deposit and the first installment of the fee as indicated in the Assignment Request Form. The payments of the other installments of the fees should be made within the dates indicated in the Assignment Request Form.

When can I have back the cautionary deposit?

The cautionary deposit, net of any amount due to In-Domus, will be returned to the Assignee within 30 days from the check-out date, through bank transfer only.


How does early termination of the contract work?

In case of early termination, you will have to communicate to In-Domus. The communication of your new check-out date must be sent to In-Domus, by email at You should give In-Domus a 30-days notice for the termination and you should pay, in addition to what already stipulated in the contract for the notice period, a penalty fee of two additional months, subject to the limit of what is overall due for the entire duration of the Contract.

What is included?

What is included in the price?

The “all inclusive” fee includes a bed in a fully furnished room or apartment, all utilities and weekly cleanings and change of bed linens and towels.
Free access to the common areas to study, cook and relax, a well-equipped gym, last generation Wi-Fi and coin operated laundry.

Is Wi-Fi included?

Yes, last generation Wi-Fi connection in the whole building is included.

Is TV included?

Yes, there are TVs in the lounge rooms.

TV is included in the rooms in Milano Olympia, where it is possible to watch free-to-air television.

Is the kitchen kit included?

Only in apartments (solutions with kitchen) the kit is included, the guests who live in the rooms can keep their kitchenware in the personal lockers found in the common kitchens.

Is the refrigerator included in my room?

Yes, every room has one: other refrigerators and freezers can be found in the common kitchens.

Are bed linen and bathroom towels included?

Yes, both are changed once a week. You can request for additional changes by paying an extra fee.

Is the gym included?

Yes, and it is open 24/7.

Is the music room included?

Yes, you can book the music room for free.

Is the use of the common kitchens included?

Yes, the use of the common kitchens and refreshment rooms is included.

Is the use of the study rooms included?

Yes, it is included.

Is the laundry service included?

Yes, with coin operated washing machines and dryers.


Can I have guests for the night?

Upon request to the email and based on availability and the rate in force on the specific day.

Can I have guests at the Campus?

Every resident can have up to two guests per day, they must register at the reception and can stay from 8:00 AM to Midnight.

Can my parents reserve a room?

According to our availability, parents can stay at In-Domus at a special rate.


Can I stay at In-Domus if I’m not a student?

Yes, In-Domus reserves a limited number of rooms for non-students.

Can I make a reservation if I’m underage?

Yes, it is possible following authorization by the parent or legal guardian of the minor.

Can I bring animals with me?

No, it is not possible to keep animals at In-Domus.

Are food and drinks available at the Campus?

Yes, there are vending machines with snacks, drinks and hot beverages.

Can I sublet my room?

No, it is not possible

Can I choose my roommate?

We will take any preference under consideration, according to the availability. We will do our best to meet your requests.

Can I choose on what floor to live?

We will take any preference under consideration, according to the availability.
For certain types of accommodation, a specific floor or position can increase the monthly fee.

Can I throw a party?

Yes, if you respect the rules and the peace of the residence (at midnight any external guest should leave the Campus).
It is necessary to inform the reception in case a party has more than 30 guests. There will be a security guard whose hourly fee will be charged to the person responsible for the party.

Can I customize my room?

Yes, as long as you don’t make any permanent change to the walls and furniture. At check-out, the room must be restored to its initial state, otherwise there could be an extra charge.

Can I stay in my room during the Christmas/Easter holidays?

Yes, you can stay in your room for the whole duration of the contract.

What should I do if something doesn’t work in my room?

There is an email address for maintenance requests: (In-Domus Milano Olympia) (In-Domus Milano Monneret) (In-Domus Milano Internazionale)

Can I receive mail and parcels?

Yes, you can easily collect your mail at the reception.

Where can I smoke?

It is strictly forbidden to smoke in any of the In-Domus spaces. Violators will be subject to fine according to the Italian law and In-Domus rules (General Conditions).
Reiterated breach of this rule may result in the expulsion from the Campus.

What happens in case of damages?

Any damage caused by the guest should be repaid according to the price list found in the In-Domus General Conditions. In case of damages not present in our price list, the guest will be responsible for the repair costs, or, in case repair is not possible or not convenient, for the replacement of the damaged good.