- Created April 22, 2020 hours; 07; 40Let the stars shine for you. Stay at home. Stay healthy.
Almost every day we say that it was a rush and hurry, we neglect our body and move away from healthy life.
When the weight gained with the approach of the summer months began to stand out, we started to take the breath in the gymnasiums.
However, some of us still do not have enough time to go to sports halls due to intense tempo.
Some of us even overdo the work and do sports.
We have also compiled a few exercises for you to stay in shape by applying them comfortably in front of the television even while watching your knee.
You can start the next day like a bomb by staying in shape with these exercises that you can do by taking 30 – 40 minutes each day.
Here are the ways to stay fit with 7 movements that you can do at home without going to the gym:
1. SQUATSLESS SPORTS ARE SIMILAR TO THE WATERFROSTED TREE
If you do this exercise that creates serious changes in your body every day, you will notice that your hip muscles are tight.
Squat, which we can call an excellent method to increase muscle mass, is included in almost all sports exercises.
Let’s come to our movement…
With your legs apart, stand with your toes facing out. Squat your knees 90 degrees, taking your hips out slightly.
Tighten your leg and hip muscles and repeat the movement 15-20 times.
Doing the squat wrong, which is a very healthy method for those with herniated disc, can damage your hernia.
So do the movement slowly and with plenty of breathing exercise at the beginning.
2. PLANK THE MOST EFFECTIVE SPORTS METHOD
Lie on the floor with your elbows under your shoulders and your legs straight.
Lift your torso in the air with your shoulders and ankles in a straight line.
Squeeze your belly and hips and wait in this position for a while.
Repeat the movement 3 times, 10 to 30 seconds.
You can strengthen your abdominal muscles with this movement that you apply only by supporting your elbows and toes.
Although this exercise is seen as a simple exercise at first, it should be done very carefully.
So do not overdo it and take it to other places.
3. BEST SUITABLE FOR NEW BEGINNERS: SHUTTLE
The most common and oldest shuttle among sports exercises is an exercise that directly affects your abdominal muscles.
The most important point to be aware of when doing this movement is that the floor is very hard and does not damage the back muscles.
Lie on your back, curl your knees 90 degrees.
Make sure that the feet are adjacent and the soles of the feet are on the floor.
For the first day, you can do 10 sets in 3 sets and 15-20 on the other days.
4. SPORTS EXERCISE TO RUN THE BUST
While doing this movement, you can use two bottles of water if you don’t have two dumbbells.
Lie on your back on the ground. Adjust so that the arms are bent 90 degrees from the elbows at chest level, legs stretched.
With your palms facing each other, stretch your arms straight up and take your starting position.
You can do this move in 3 sets of 8 repetitions.
5. BRING THE SPORTS FUN HAPPY: SCISSION MOVEMENT
Lying on a flat surface, place your hands under your hips, facing the ground. Keeping your waist straight, raise your legs. Move up and down like scissors at short intervals.
Make an effort not to bend your knees while doing scissors.
You can repeat this very fun exercise 12 times in the initial phase.
6. BRIDGE MOVEMENT
If you want to stimulate the muscles in your hips, do not neglect this exercise.
Lie on your back on your mat. Break your knees and place them with your feet flat at the hips and your soles flat on the floor. After placing your arms with you, raise and lower your right foot and waist in a controlled manner.
Take care to be careful while doing the movement that you can work in 3 sets in 15 repetitions.
The jumping movement that we can say is the most fun part of sports exercises is perfect for burning calories.
While doing our exercise that you can enjoy with a fun music on the background, spread your legs shoulder-width apart.
Who would say that giving calories will be so much fun?
While jumping, open your feet one step sideways and raise your arms while lowering them.
8. SPORTS EXERCISES THAT CAN BE DONE BY BELT
You can do this with the pilates band or with any elastic rope found at home, especially for this movement that will be good for the saggy arms that we all suffer.
Take a straight position by opening your legs shoulder-width apart. Stretch the tape by opening your arms sideways. Repeat this exercise 20 times, breathing in and out.
You can strengthen your arm muscles with this exercise that you will do in 3 sets.
We have listed your exercises, where you can take 30 minutes every day and achieve a great form with a few small and simple moves.
It is now very easy to have a good body and get a healthy look.
The exercises we have listed above are the exercises in many intensive training programs. We have compiled the exercises you can do at the beginning stage for now.
Make sure it is correct when doing the exercises and adjust your breathing exchanges accordingly.
When we say eyebrows, we do not want you to take off the eyes.
Besides all, remember that being healthy is the first condition for a fit body.