Keep fit and exercise seems to be the last thing on our list of priorities in today’s hectic lifestyle. What I do not understand is that our body needs to be fit for us to stand up and continue with our daily activities. A healthy body will work faster and tire less of a lazy or overworked. But sometimes, there is no time to go to the gym or any other class. For this precise reason, we bring you a variety of workouts at home so he can return to form in your living room. Our fitness expert Urmi Kothari developed by some groups of exercise to do at home that will help you stay in shape. Here is a part of the series.
These simple and effective exercises can be done at home to improve strength, increase the overall strength of the body doing full body workouts (rather than isolating muscles) and work on your agility and flexibility.
Before each workout, a warm up and stretching routine is absolutely essential. Stretching after exercise helps to relax the muscles, increases flexibility and prevents stiffness and held in great measure. The days that you do not have time for training, a simple stretch routine will also give you great benefits.
SquatSquats (for the hamstrings, quadriceps, glutes and core): Stand with your feet slightly wider than your hips and feet pointing slightly tips off at an angle of about 30-40 degrees. Stand up, keeping the spine neutral and push your hips back’d sit on a chair as you inhale. The back should be straight and not rounded and hands stretched out in front (palms down). Push through the heels, squeeze your glutes and come up with an exhalation. This is a representative of an occupied house. The purpose of doing about 10-15 of these. Inhale and exhale as you come up with when down.
UpWall wall-push-push-ups (for the chest, shoulders and triceps): Put your hands slightly wider than your shoulders to the wall (shoulder) and feet from the wall with an angle of inclination (tilt angle, it becomes more difficult) . Inhale as you bend your elbows down next to your ribs and exhale as you push the entire body upward, keeping the angle (not return to the upright standing).
Remember: the whole body from the crown of the head to the feet remain on a single line. The hips should not submerge, the spine is not bent as it goes downwards and push upwards from the wall. Keep your core strong and alive and use it together with your arms to push upwards.
Do 10-15 reps with control, the slowest.
Breathing should be together with the movement and not before or after.
Once this becomes easier, decreasing the angle between the body and the floor.
Graduated from the lowest position for 5-10 counts.
Once this becomes easy, challenge themselves repeating the exercise against a bed, a sofa and then gradually the floor with the body parallel to the floor.
UpStep-step-up (for the hamstrings, quadriceps and glutes): use a low stool and step up and down for 10-15 reps keep your back straight and core activated to maintain balance.
You can also climb the stairs in your building. I do about 5 laps (up and down is one round).
Challenge yourself further by using a chair, once above it feels easy.
PlankPlank (for core strength and strengthen the upper body): Plank is one of my favorites because it’s simple, but it strengthens and tones the entire body and can also be done on your bed!
Come to the starting position push-ups on the floor – hands just below the shoulders, the neck is long, the entire spine is neutral and the upper body is parallel to the floor, his fingers just under your heels.
Hold this position and breathe normally. Keep your navel gently towards the spine (core). Start with 15 counts or holding the position for 10 breaths and graduated at 30 seconds, 45 seconds, 1 minute.
You can get more while maintaining the same position but with your elbows bent just below the shoulders. Forearms resting on the floor.
Remember: do not drop the neck and do not let the hip drop that will put the wrong kind of pressure on your back. Keep your belly. Hidden dock.
Scissor shifts Scissor (simple version) moves / climbers (disk version) (base, endurance, upper body): After successfully boards and in good shape (for at least 30 seconds) you can start this exercise in your routine.
Lie back in the starting position push-ups. Store in a knee (the upper part of the body in a straight line parallel to the floor) and lightly touch the tip of the leg on the floor and exhale and inhale as back ground. Keep your hips more stable nucleus can hold holding. Quickly bring your knee as you exhale and inhale as you lift your foot back to the starting position. Do 15 on each side.
Challenge yourself jumping at the moment to change up, keeping the same breath pattern. The hips should be stable and not rise or sink, keeping the core strong.