10 Physical Exercises You Can Do At Home

Physical activity helps to get your body in shape, provide better health, offer energy and improve your self-esteem. But, you don't always find the time or money to enroll in a gym or even do some martial art.

10 Physical Exercises You Can Do At Home

Physical activity helps to get your body in shape, provide better health, offer energy and improve your self-esteem. But, you don't always find the time or money to enroll in a gym or even do some martial art.

In such cases, I can indicate to you that your home may be the best place for you to exercise. You will save time and money, as well as being able to work on various muscle groups without the need for complex equipment, using everything you find at hand and with the help of your body weight. Before resorting to physical activity at home, check out some tips for optimizing your workouts:

  • A physical assessment is critical.
  • Before you start training, warm up so that your blood circulates and prevents injury. With up to 10 minutes of aerobic exercise is enough. You can jump rope, jump jacks, run in the neighborhood, among others.
  • Be careful not to get injured. Since you don't have a teacher to help you with the right moves, the tip is to look for online videos that explain each activity and the ideal move to make, such as the Health Routine leader .
  • If you suffer from problems in specific areas (knees, back, neck, shoulder), the best thing is to seek a health professional to give you the right indication of the activities you can do.
  • More important than using more weight for the activity is making the right move. Prioritize the second choice, do the exercise with slow movements and your muscles will enjoy the exercise better.

PHYSICAL EXERCISES YOU CAN DO AT HOME

HEATING

Fundamental before any physical activity . Without it, your chances of suffering some kind of injury increase considerably, and you do not realize the full potential of your muscles. Remember to activate your upper and lower limbs.

SKIPPING ROPE (AEROBIC)

For those who don't have a bike or treadmill, skipping rope is a great aerobic exercise option. In 15 minutes of activity you lose 180 calories (against 140 of the run). This same period is equivalent to 1 hour of walking. The rope strengthens the bones and lower limbs (thigh, calf). Start with 10 minutes of activity and don't worry, the pace and coordination comes with time and practice. Tips when jumping rope:

  • Opt for comfortable clothes that prevent sweat. Wear cushioned sneakers that support the impact of the jumps to prevent joint damage;
  • Always keep your body straight, looking straight ahead;
  • Start jumping with both feet, and when you land, do it with the front of your feet. Jump with your legs extended and land with your knees bent.

ARM FLEXION (SHOULDERS, CHEST, ARMS)

Simple, push-ups are an extremely important exercise for strengthening the shoulder, chest and arm area. You can start the activity with 3 sets of 10 moves each and a 2 minute break between sets.

To do this exercise correctly, your arms should be flush with your chest and open in a position that your elbows bend approximately 90 degrees.

The elbows are bent facing outwards. The position of the hands and the movement of the elbows are important, because if both are closed, the main force passes to the triceps, which makes the exercise even more difficult. The exercise begins with an elbow flexion until the chest reaches two fingers off the floor and back to the starting position with the arm extension, keeping the torso firm, without letting the hip fall.

Tips:

  • For beginners who are still unable to make the full move, you can rest your knees on the floor;
  • Always contract the abdomen: it is important to prevent lower back injuries;
  • Descent should be done slowly: when moving down, maintain resistance.

FIXED BARBELL (BACK, BICEPS AND ABDOMINAL

For this exercise, you will need to purchase a bar to attach to the patent on your door. The cost is around $ 75, but daily physical activity can provide you with a benefit that will outweigh the investment. If you don't want to spend some money, you can resort to parks and squares.

The fixed bar allows you to perform various variations and work different muscle groups with one device. In addition to working your back (especially the wing) and biceps, in traditional movement, you can strengthen your abdomen by doing isometry (locking up movement by concentrating forces on the abdomen ) In addition, you can use three different types of bar grip: supine (with your palm facing you), pronada (with the back of your hands facing you) or neutral (lateral grip). Since the activity will depend on your level and endurance, start with 3 sets and the maximum number you can do for each set. Take a 2-minute break between Activities

BENCH DIP (TRICEPS)

With just one bench (chair or sofa) you can develop this physical activity. It will serve as a fulcrum for you to develop the exercise. Sitting on the bench, you will bring your legs forward, straight and with the heel support. Place your hands on the bench to your desired range, remembering that your arms will be the main support for you. Keep your spine upright and direct your body to the floor. Return to the starting position. Repetition of movements may occur in 3 sets of 15.

GROUND BOARD (ABDOMEN, LOWER BACK, BACK AND TRUNK)

It is an isometric exercise directed to the deep trunk muscles. Very similar with flexion. The difference is how you will position your arms on the floor, contracting the abdominal muscles at different points.

While performing, the student remains face-to-ground, places the trunk, hip, and legs off the ground, and keeps the toes and forearm in contact with the ground. The student should maintain spinal alignment and breathe throughout the exercise. To start, 3 sets of 30 seconds with an interval of 1 and a half minutes between them.

SQUAT (THIGH AND BUTTOCKS)

Simple and functional exercise to activate the lower limbs. Just bend your knees, throwing your arms forward to maintain balance. During the descent,

the spine should always be erect and the movement is limited until its leg has an angle of 45 degrees. You can intensify the activity by putting weight on the movement. For starters, 3 sets of 20 repetitions, with an interval of 2 minutes.

DUMBBELL BICEPS (BICEPS AND SHOULDER)

This activity will need dumbbells. With $ 100 you can buy a pair of 8 kg and you can do a lot of activities with them. Hold a dumbbell in each hand and arms fully extended with palms facing the sides of the body. The feet should be aligned with the shoulders and the dumbbells supported at thigh level. Perform the thread by bringing a dumbbell toward the same shoulder, keeping the opposite arm extended. As you bring the weight, slightly rotate your wrist so that the palm faces you. Pause and then return to the starting position. Switch sides on the next repetition. This activity can be done sitting down. The movement can also be done in two ways: alternating (one arm at a time) and simultaneous (two arms together).For a start, do 3 sets of 12 repetitions, 1 and a half minutes apart.

LATERAL LIFT (SHOULDER, TRAPEZIUS)

This exercise needs to be done with the help of dumbbells. In an upright standing position, hold the dumbbells with your arms extended. Raise your arms out and to your sides until the dumbbells reach shoulder level. Lower the dumbbells back to the hips. You can do this exercise by using only one arm at a time and stabilizing your torso with your free hand. You can do the activity with 3 sets of 10 at a time of 1.5 minutes.

FRONT ELEVATION (CHEST AND SHOULDERS)

This activity is similar to the previous one. Standing or sitting with your back erect on the edge of an exercise bench, hold a pair of dumbbells attached to your sides with your arms extended. The thumbs should be pointing forward. Lift a dumbbell forward to shoulder level while keeping the elbow stiff. Lower the weight back to the starting position and repeat with the other dumbbell. You can do it alternately (each arm at a time) or simultaneously (both at the same time). You can do the activity with 3 sets of 10 at a time of 1.5 minutes.manifestation magic