We know that practicing exercise is very beneficial for health, but it is true that many times the lack of time prevents us from going to the gym and following our usual training routine. So that you can stay in shape in a comfortable way with which you do not have to spend money or excessive time, we propose a series of exercises that you can do at home and thus maintain a sports routine without any excuse.
Jump rope
What do we need? A little space and a jump rope: avoid plastic and try to have a little weight so that the movement is fluid. A minute of jumping rope a day will not only provide you with health benefits, but it will also work most of your muscles , help improve your balance and coordination, and allow you to increase your cardiovascular endurance .
Up and down stairs
If you live in a house with alpha.mb-themes.com stairs, you have it very easy. If, on the other hand, you live in an apartment and you usually take the elevator, save it and try going up and down the stairs . With this you can burn more than 100 calories every day without having to make an excessive effort.
We must apply the same in any situation as long as we are away from home and our body allows it. Walking and walking up the stairs are always a good answers.gomarry.com option that will bring us many benefits.
Squats and sit-ups
To perform these exercises you only need a mat. In this way, your back will not suffer on a hard and cold surface. Squats are very important to tone your legs and buttocks. 20 squats a day is more than enough to get results.
To work a flat wind from doing sit- ups . Lie on your back on a mat and with your knees bent, place shenasname.ir your hands behind your head and raise your trunk. We advise you to start by doing three sets of 15 repetitions and increase the number of repetitions as you notice improvement in your sports endurance.
If you are thinking about how to work your back muscles without the help of gym machines , you have nothing to worry about. Here we are going to propose some ideas of exercises to practice at home and to activate all the muscles of the back in a comfortable and easy way.
Back push-ups
To be2concept.be work on backbends we only need to get hold of a couple of boxes or any object that can give us some height . We place ourselves in a normal push-up position with our hands at shoulder height, but on the boxes or objects that we have at home to gain some height.
Do at least three sets of 15 repetitions keeping the tension and all the effort in the back area and trying to keep your shoulders relaxed, your head aligned http://emseyi.com/user/lygrigdkvk with the rest of your body and your hips in the same body position.
Horizontal rowing
Rowing exercises are very good for working several muscles of the back at the same time combined with some of the arms . The best option to carry out this type of activity is to have some dumbbells, but if you don’t have any at home you can always get anything that gives you some weight and makes the rowing intensity effective.
Once we have gained some weight, we just have to get on our quadrupeds and perform push-ups with one arm and the other alternately . Perform the same number of series with both arms and try to intersperse with some small rebounds that add more intensity to the exercise.
Lateral raises
The same weight that we have chosen to make the oars will also be used for this exercise. It is also known by the bird, and it is that the movement is similar to that made by the wings of birds.
We have to stand with our feet hip-width apart, relax our knees and flex our trunk diagonally. When we are positioned, we only have to open and close our arms keeping the weight we have taken in both hands .
By now, we are all very clear that exercising regularly is one of the bases for maintaining a healthy lifestyle and reducing the risk of disease. Combining this series of exercises for at least half an hour a day will help you stay fit and take care of your health. You just need a little willpower!
