Fitness at home by doing only eight exercises
Fitness at home is one of the solutions that can be an alternative to going to gyms in the current situation and the spread of the corona virus. Since many gyms are currently closed, it is practically impossible to exercise outdoors.
In this situation, one of the best options is to do bodybuilding exercises indoors, which can achieve fitness and a balanced body. However, some people lose their fitness because they don’t have the necessary tools and equipment to exercise at home.
The solution suggested for these people is to perform movements that can be performed with any sports equipment and can easily be performed at home. Fitness tips at home
Fitness at home with body weight exercises Fitness at home and getting fit without having to sign up for gyms in today’s busy life is the solution that many are looking for. The American Council on Exercise (ACE) has suggested eight bodybuilding exercises that will help you get fit at home.
These various bodybuilding movements, which can only be performed using body weight and do not require any sports equipment, can help you engage the entire body muscles. In this article, fitness tips will teach you these moves, so stay tuned..
Fitness at home with butterfly movement
The butterfly movement is a full-body exercise that is often used to warm up the body and engage all the muscles. This movement quickly increases the resistance of the body and improves the cardiovascular system. Women’s fitness tips
butterfly movement
First, in a standing position, the legs should be together and the hands should be placed next to the body. Then in one movement with a jump, the legs are apart and the hands go above the head. At the end, after a short stop, repeat the starting position with another jump.
Fitness by raising the opposite arm and leg
Raising the opposite arm and leg is another effective movement to achieve fitness at home. To make this movement more effective, it should be done with control and slowly with concentration.
Fitness by raising the opposite arm and leg
First, sit on all fours with your palms and knees on the floor. Then slowly move the opposite hand and foot away from the body. Repeat the same movement for the other hand and foot.
Fitness at home with jumping rope
Jumping rope is one of the best exercises for the cardiovascular system. About 1,300 calories are consumed every hour of performing rope swing. As a result, it is an effective way to burn fat.
Jump rope movement
First, hold the rope in a standing position. Then the rope should be turned towards the feet with a jump. Again, continue to move the rope with the head.
Fitness with the plank movement
The plank movement is an isometric strength exercise that engages the entire body muscles. The recommended time to perform the plank movement is 10 to 15 seconds for beginners and 60 seconds for professionals.
Fitness with the plank movement
First, lie face down on the floor. Using elbows, forearms and toes, lift the body off the ground. Waist and hips should be aligned.
Fitness at home with squat movements
Squat movements are known as the mother movement in bodybuilding. Squat is a multi-joint movement that engages quadriceps, glutes, hamstrings and abdominal muscles. Also, the squat movement helps to improve the condition of the cardiovascular system and the respiratory system.
Fitness at home with squat movements
First, lie face down on the floor. Using elbows, forearms and toes, lift the body off the ground. Waist and hips should be aligned.
Fitness with push-ups
The push-up movement is usually used to shape the chest muscles and arm muscles. However, abdominal muscles and leg muscles are also involved in this movement. The push-up movement is one of the main classic movements to get fit. If you want to do only one exercise a day to get fit, push-ups are definitely a good choice.
Fitness with push-ups
First, lie down with your face on the ground.
The upper body and thighs should be straight and in the same line.
Then, lift the trunk from the ground with the help of the hands.
Again, bend the elbows and bring the chest close to the ground
Fitness with side crunches
Side crunch movement is one of the best bodybuilding movements for the muscles of the middle part of the body. This movement mainly affects the rectus abdominis muscles, but it also involves the oblique muscles. In fact, since sit-ups cause serious damage to the back, this is a great alternative.
Fitness with side crunches
First, lie on your side and keep your knees close and bent.
Then, put the hands behind the head.
By contracting the abdominal muscles, bring the upper body up.
Again, return to the starting position after a short stop.
Fitness with standing press movement
The pressing movement is suitable for shaping the chest muscles. When it comes to the bench press movement, most people think of the bench press or the pull-up machine. But to strengthen the chest muscles, you can perform the press using only a gym or Pilates band.
Fitness with standing press movement
First, the cache must be tightly closed.
Then, the back is taken at the junction of the two ends of the elastic band.
Hands move forward away from the body.
Again, return to the initial state after stopping