7 Exercises You Can Do At Home |
Posted: July 27, 2016 |
You might be reluctant to join fitness classes because you’re too busy or might I say, just too lazy. But you still want to look fit and well in shape. Your own body provides enough resistance to sculpt a sexy and lean physique, so many a times you don’t need anything else. The secret to get your body in shape with a home workout is to engage as many muscles as you can and not to rest between exercises which will keep your heart rate high. These are some exercises to get you closer to the best you can be: 1. Forward Lunge with Arm Drivers: Stand with your feet hip-width apart and arms raised in front to shoulder height, and keep your elbows straight. Pull your shoulders blades down and back without arching your low back. Step forward with your right leg and slowly lower your body until your right knee is bent at least 90 degrees. Push back to the starting position and repeat with your left leg. 2. Squat Jump: Stand with your feet hip-width apart, toes forward; lightly touch your fingers behind your ears and extend your elbows to the sides. Bend your knees, then explosively jump as high as you can. Land softly on your feet and immediately lower into your next squat. Make sure to land softly as you go into your next rep, forcing your muscles to handle a workload in both the concentric and eccentric motions of the exercise. 3. Pushup: You might think, why pushups? It’s simply one of the most effective exercises. Almost all the fitness classes and gym sessions involve pushups to get the body warmed up. Get into a pushup position with your feet hip-width apart and your hands slightly outside your shoulders. Your body should form a straight line from head to heels. Lower your body until your chest nearly touches the floor. Pause, then push back to the starting position. 4. Seated Rotation: Sit on the floor with your legs in front of you, knees bent, and heels lifted a few inches into the air; lean back at a 45-degree angle and extend your arms straight in front of your chest, palms together. Slowly rotate your torso to the right, pause, then rotate to the left. Continue alternating. 5. Superman: Lie on your stomach on a mat or the floor with your legs outstretched behind you. Your toes are pointing toward the wall behind you. Reach your arms out overhead with your palms facing each other. Align your head with your spine. Lift your legs and arms a few inches off the floor. Do not lift your head too high or let it drop towards the floor. 6. Plank: This exercise is quite simple and CrossFit and other related fitness classes focus on planking to improve the core strength of the body. Start with the pushup position with your elbows on the floor close to your sides and directly under your shoulders, palms down and fingers facing forward. Your body should be in a straight line. Contract your thigh muscles to straighten your legs strongly and flex your ankles. Do this for 1 minute or at least 30 seconds at a time. 7. Burpee: Starting with a pushup then you jump both your feet up to the side of your hands then push yourself up to jump then back down to squat then jump your feet back to do a pushup again.
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