Exercising at home has many benefits and is no less effective than exercising in the gym. All you need is a combination of effective exercises. With this in mind, we've created a series of exercises that can be used to train the entire body without equipment.
Here are ten home training exercises that will burn every muscle in your body and keep your body in shape without going to the gym or lifting the heavy weights that lead to injury.
Follow the regimen with an interval of 30 seconds between each set.
JUMPING JACKS
Main part engaged: legs
Position: Stand with your legs together. Put your hands on the side of your thighs.
The movement:
1. Bend your knees slightly.
2. Jump with it and pull the legs out at the sides. Pull your hands up like airplane wings to shoulder height.
3. Jump back to close the legs and hands that are resting on the sides.
Representative: 15-20
Sets: 2
BURPEES
Main part engaged: Full body
Position: Stand with your legs open to shoulder width.
The movement:
- Bend your knees to the level of a squat and place your hands on the floor with your elbows between your knees. We better call it a frog pose.
2. Push your legs back with your feet parallel to your ankles and take a plank position with your ankles straight.
Tip: Squeeze the core and contract the glutes, which remains the most important point in getting the burpee right.
Attention: Avoid arching your back while doing planks to avoid lower back injuries.
3. Bring your legs forward by jumping and swinging your feet until your knees are back between your elbows and you are back in the frog position.
4. Now swing your whole body in the air by stretching your hands straight up.
Tip: Jump with full body intervention to make each burpee you do much more effective.
With this we complete a burpee.
Repetitions: Continue for 1 minute
Sets: 2
SQUATS
Main part engaged: Lower body and core
Attitude:
1. Stand shoulder width apart with your feet pointing outward about 15 degrees.
2. Look straight and bend your knees. Hold on to the core.
The movement: Slowly bend your knees and drop into a chair. Hold for a few seconds. And come back to the posture.
Representative: 12-15
Sets: 2
High jumps
Main part engaged: Full body
Position 1. Stand shoulder width apart.
2. Lock your palms in front of your chest and bend your knees slightly.
The movement: Jump in the air with extra pressure. Go as high as you can.
Repetitions: 12-15
Sentences: 2
PRESS KNEES
Main part engaged: Arms and shoulders
Position: Assume the push-up position with palms slightly wider than shoulder width. Put your knees on the floor
The movement: 1. Bend your elbows and let your torso fall down without bending any joint on your torso until your chest touches the floor. Hold on to the core.
2. Press up to straight elbows.
Repetitions: 8-9
Sentences: 2
LATERAL LYING HIP ABDUCTION
Main part engaged: Glutes
Position: 1. Lie on the left side of your body.
2. Stretch your legs over each other. Rest your head on your left hand or on a pillow.
The movement: Raise your right leg up to 45 degrees in the air and bring it down. This is a repetition.
Representative: 15-15 on both sides
Sets: 2
PLANK
Main part engaged: Core and arms
Position: 1. Lie on your chest.
2. Place your upper body on forearms and palms that are touching the floor.
3. Lift your whole body and place your torso on your toes. Keep the whole body straight and the core engaged.
The movement: Hold the stance with the core locked and core locked in place.
Representative: 30 seconds to 1 minute
Sentences: 2
PLANK UP-DOWN
Main part engaged: Shoulders and core
Position: Get into the plank position on your elbows.
The movement:
1. Place the palm of one hand on the floor and use the other arm to push it up until you are in a push-up position.
2. Now lay one elbow at a time on the floor until you have reached the plank position. This completes one repetition.
Tip: Don't bend your spine during the entire exercise. Keep the core busy increasing the efficiency and effectiveness of the exercise.
Representative: 8-10
Sets: 2
PRONE T.
Main part engaged: Shoulders
Position: Lie completely on the floor with chest to toe touching the floor. Keep your arms outstretched at your sides and do a "T" with your body and arms as a whole.
The movement: Accompanied by your chest and head, raise your arms in the air and hold them for a few seconds until you feel the burning sensation in your shoulders.
Tip: take a break when you feel the strain on your neck.
Representative: 15-20
Sets: 2
CRUNCHES
Main part engaged: Vein
Position:
1. Lie completely on the floor.
2. Bend your knees and place your feet hip-width apart on the floor. Cross your hands on your chest.
The movement:
1. Contract your abs, inhale, and lift your torso up to 45 degrees towards your knees.
2. Come down into the pose
Tip: Relax your neck
Representative: 20-22
Sets: 2