By the healthiergang writer , certified personal trainer and athlete ().
Workout at home
Who said you need to go to the gym to train? Here are 5 easy exercises to do at home in case of a closed gym or for those who do not like crowded sports centers. Here is an example of home training that you can do every day to increase endurance and train different parts of the body.
1. Jumping jack
It is a very simple free body exercise, but effective above all to prepare all the muscles for the next effort.
From a standing position with feet together and arms extended along the body, jump and spread your legs and bring your arms out. Then return to the starting position.
Jumping jacks are a training exercise for the whole body. Perform 30 seconds of flat jumps with 50 seconds of rest for 10 minutes.
2. Crunch
Lift your chest off the ground keeping your legs flat on the ground throughout the movement.
The start takes place in the supine position lying on the back, then raise the upper back by about 30 °.
The distance between the chin and the breastbone should be as constant as possible.
3. Squat
It is a very effective exercise for toning and developing the thigh muscles, one of the best exercises for training at home. But be careful to perform the exercise correctly to avoid joint or muscle inflammation, so here are some rules to follow: start from an upright position with your feet shoulder width apart.
The more distant they are, the greater the support surface and stability, the toes pointing outwards.
Then bring your pelvis back slightly, with your legs always straight. Begin to bend the knees only when you feel the posterior thigh muscle well stretched.
The knees should never go beyond the toes, finally the knees must push outwards so as not to stress the joints too much, then complete 10-12 repetitions.
4. Push up
It is an exercise in which with a single movement we will stress the whole upper part of the body, then pectorals, triceps and shoulders. Great for home training.
Lying on the ground, feet on the ground, start from the position with your knees resting on the ground, supporting yourself with your arms outstretched. Now, lift your knees, bend your arms and bring the trunk closer to the ground. Try not to arch your back during the movement, rather do fewer reps or sets.
However, it is preferable to perform 5 complete bends, rather than 15 simplified ones. During the movement look at the floor: head, back and legs must be perfectly aligned.
5. Burpee
The Burpee is a very intense exercise one of the best free body exercises as it tones the legs, buttocks, chest, back and arms. If performed at an intensity of 65-70% of the maximum frequency, it becomes an excellent aerobic exercise, which allows you to develop breath and endurance; if done at high intensity also explosive strength and agility.
This exercise combines three exercises in a single combination: squats, push-ups and jumping. Great for home training.
4 are the phases of which it consists: start from the standing position, along the hips and feet shoulder-width apart and lower yourself until you reach a squat-like position, place your hands on the floor at chest height and arms at your sides.
In the second phase, resting on your hands, bring your legs back in order to reach the push-up position, feet together and well aimed at the ground.
Finally, in the third phase, quickly return to the squat position, gathering the legs to the chest and taking the hands off the ground. Finally, with a jump, return to the starting position, bringing the arms upwards.
