Exercises to do at home

Home exercises can be a great help in maintaining good physical shape. They're useful when you don't have much time or inclination to go to the gym or work out outdoors. When laziness sets in. When the weather doesn't allow for outdoor exercise, or even a simple, beneficial workout. walk.

The home exercise program is simple: start with a warm-up, then move on to activities that strengthen the lower body (legs and glutes), and then move on to exercises that tone the arms and shoulders. The key is to have a method, and try to do the exercises at home at least three times a week for half an hour.

Index of topics

Heater

You should always start with a warm-up; your body must be prepared for gymnastics. Straighten your arms out to the sides and do 10 rotations to the right and 10 rotations to the left, then do about fifteen jumps on the spot to prepare the exercises well. legs to exercises to do at home. Join your hands and lift yourself toward the ceiling to exercise your spine. Turn your head five times as if to say the word no, and another five times for the word yes.

Squat

The squat, a squatting position, is a classic home exercise for strengthening the glutes and legs. Stand upright, arms extended in front, feet parallel, slightly wider than hip-width apart, and bend your legs as if you were sitting down, facing forward, then rise up. Repeat the movement 30 times, making sure your knees remain parallel and your heels are firmly planted on the floor.

I lunge

When performing the lunge, your torso should remain upright, with your feet positioned shoulder-width apart. Stand upright. back and head Standing straight, take a long step forward, bending your front knee without going beyond the line of your foot. Bend your back knee until it comes close to the ground but never touches it. As you bend, keep your back straight and your torso at a 90-degree angle. Return to the starting position by contracting your glutes and repeat. Exhale as you lower yourself, inhale as you rise. Perform 3 sets of 12 repetitions per leg, with one minute of rest between sets.

Push-ups

To tone your arms and shoulders, the best exercises are push-ups. Start in a quadruped position, place your hands on the floor slightly wider than your shoulders, align your torso with the ground and extend your arms. After engaging your abs and buttocks, Inhale, bend your elbows outward, forming a 90-degree angle with your arms, without arching your back. Return to the starting position, exhale, and press your hands firmly into the floor. Repeat 10-12 times for 3 sets, with 30 seconds of rest between each set.

abdominal

Stand on your forearms shoulder-width apart and on your toes hip-width apart. Hold the position for 30 seconds to begin with, without letting your belly sag; then, increase the duration as you progress. This exercise works the abdominal and the square of the lumbar region.

Breathing

During the whole phase of home exercises, it is essential breathe correctly, with full lungs. And also the ideal would be to accompany the gymnastics at home with external physical activity. Even very simple: walking and stairs climbed on foot.

Exercises to do at home to stay fit