Keeping fit? Easy, with the exercises to do at home!
The excuse for many of us is that we don't have time to go to the gym.But summer is upon us and the desire to improve the figure is growing in view of the fateful exercises it is better to perform, though? Simple and easy measures are enough to be able to adopt a lifestyle that includes regular physical training. You will not need specific tools or optimal athletic training. We advise you to prepare a personalized playlist that can give you the right energy and charge while you perform the exercises.
It is always good to start with a warm-up phase in order to bring the heartbeat to increase to have a cardio-respiratory and muscular conditioning: running on the spot from 3 "to 5"; skip to set the leg muscles in motion, bringing the knees up towards the chest one at a time; jump rope, 3 sets of 1 ". It is possible to train successfully even without leaving the walls of the house, to ban laziness.
Here are which exercises should definitely not be missing in your daily routine:
1. Front lunges
This exercise is ideal for toning the buttocks in the lower and outer part.
In a standing position, legs hip width apart, take a step forward, sink, simultaneously bending the legs, exhale and rise back to the starting position. Repeat the movement with the other leg. Perform 4 sets of 10-12 repetitions.
2. Squat
The best exercise to tone the legs and slim the thighs.
The movement is simple to perform, often it is also done unconsciously, every time you sit down and get up from a chair. Position yourself with legs apart, more than shoulder-width apart, move the pelvis slightly backwards, putting tension on the femoral muscles; slowly bend the legs down with the buttocks below the height of the knees and rise again. Perform 4 sets of 10-12 repetitions.
3. Abs
The crunch is the perfect exercise to do at home. In fact, the abdominals are easy exercises to perform but also effective: lie down on the ground with your legs bent so that it forms an angle of about 45 °, lift your torso about 15-20 cm from the ground. Hands are behind the neck. It is important to be careful not to work too hard with the neck, trying to raise the head and shoulders at the same time. Do 8 sets of 5 reps, then increase by 2 / 3 sets per week.
And if you want to indulge yourself with some more strenuous exercises, but excellent for getting sculpted abs, try the climber. The name is not accidental, precisely because the exercise is obtained by pretending a climb. Lean on arms and legs stretched out but elevated from the ground, with the belly facing down and bring one leg to the chest, as if taking a step up the mountain and let it be reached by the other leg. To follow the opposite movement: extend one back leg and let it join the other. Proceed for at least 30 seconds to then increase over time.
4. Push-ups on the arms
To firm arms and abdomen and lumbar muscles to avoid arching the back, keep the head, neck, torso and buttocks in line and bend the arms as if to touch the chest to the ground and return to the starting position. Perform 4 sets of 10-12 repetitions.
5. Stretching
At the end of the training session, it will be advisable to dedicate 10-15 minutes to stretching the stressed muscles.
This practice will avoid annoying contractures and will allow you to have greater flexibility to perform the exercises again. The position must be held for at least 20-25 seconds, and then slowly return to the starting position, taking care not to spring or force the joints. Get a cue from here
