Home Workout : No Equipment Exercises

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:

  1. 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

5 Things to Consider When Buying Golf Equipment

Are You In The New Golf Equipment Market In 2021? Maybe you want to start from scratch and buy everything, or you may want to upgrade the equipment you already have. The thing about shopping for golf equipment is that it can feel a bit overwhelming thanks to the multitude of options. Instead of feeling stressed or frustrated by the experience, we have five simple tips to consider when buying golf equipment. Think of it as a handy buying guide.

Make a list and stick with it

Instead of buying every accessory imaginable, it's important to follow the browsing and buying process with a clear goal. This can be achieved by making a list of everything you will need and then sticking to that list. Once you find the items you need, you can move on to the golf equipment that you would like to have. These are items that are not strictly needed, but that you will still be happy to use.

Are you ready to upgrade your current equipment?

It's also a good time to ask yourself if you're ready to upgrade your current devices. Rather than simply replacing items with items of similar quality, it might be worth buying something that is of better quality that could help you improve your game. Nowhere is this more evident than at your clubs. A starter set of golf clubs is completely different from that for experienced golfers.

Go inside and get fit

This particular tip goes hand in hand with upgrading your gear. If you want to invest in higher quality items, you want to make sure they are right for you. This means going to the store and getting fit. Making sure you are using the right clubs for you will actually improve your swing and game.

Don't let the latest trends surprise you

There will always be trends in the latest golf equipment and accessories, and these trends can be very tempting to try out. The thing about trends, however, is that they don't always last. Something that's trending right now may be replaced with something newer and better a few months later or in the next year. So be careful when jumping on the train and make sure it makes sense for your game.

Did you know that golf ball is important?

One device that golfers don't always think about is the balls they buy, but there is a science behind choosing the best ball for you. Once you are used to choosing the golf ball based on your budget, it is time to see how it fits your skill level. There's a reason these premium golf balls cost as much as them.

When you invest in quality balls, you can expect them to cover longer distances, have better spin, and even feel softer on the actual greens. All of these can result in a better game overall – it just depends on how far out of budget ball range you are. Even a medium distance ball offers a performance difference.

Become a smart and informed buyer

Anytime you want to buy golf equipment, you need to do your research, make sure you don't get caught up in the latest trends, and then stick with the things that are really important to your game. Of course, every time a device can improve your game it is worth investigating.

A Guide to Buy Exercise Equipment for Home

Experts believe that exercise is good for your physical and mental health. With the COVID-19 pandemic still raging, it is not advisable to get involved in any training. Better to stay at home and do the sports that you need right for Exercise equipment for the home. With a mind-boggling selection of devices, you can be very confused about what is best for you.

Most people prefer to go to the gym because they believe that fitness equipment costs a lot of money. The truth is you can build a home gym on a frugal budget. And it won't take up too much space either.

Here is a guide to buying fitness equipment for the home:

Foldable treadmill

A treadmill is an essential part of your home gym. Although it's a bit pricey, you may be able to find one under $ 300. Try using a foldable treadmill with enough running surface (approximately 50 "by 16") and cushioned deck technology to protect your joints from impact damage.

Folding_Treadmill_Gym_Equipment

The speed of the treadmill can be anywhere from 0.5 to 10 miles per hour, although most of these machines come with two to three manual incline settings. Most devices also have an LCD that shows the speed, time, distance and calorie consumption of a session.

Today's treadmills have sensors built into the handlebars to monitor your heart rate. Did you know that 20 minutes of walking every day is a great physical activity that has numerous health benefits?

Folding exercise bike

Next on your list of priorities for your exercise bike is a collapsible (space-saving) exercise bike. Many people prefer an exercise bike because it is light and easy to store, which is inexpensive, and helps burn more calories. Exercise bikes are the best way to get your daily constitution up by cardio. Depending on your purchasing power, you can opt for simple cyclists or expensive, multi-function machines.

Folding_Exercise_Bike_GYM_EQUIPMENT

A standard exercise bike can support a weight of up to 300 pounds and is suitable for people between 5 feet 3 and 6 feet 1. With many adjustments to the level of difficulty, an exercise bike can be adapted to individual needs. These motorcycles have an LCD with a display of the distance covered, the calorie consumption, the time and the speed. Hand sensors embedded in the handlebars monitor your heart rate.

Rowing machine

Rowing machines offer the best cardio and muscle building. However, cardiac patients need to consult a doctor before rowing as it is a strenuous exercise. It is suitable for normal people who want brisk cardio workouts every day.

Rowing_Machine_Gym_Equipment

Additionally, exercising on a rowing machine can help build muscle over time. These devices are great for full body training and work on arms, legs and back. In addition, rowing has less of an impact than walking or running on a treadmill. therefore it is easy on the legs and ankles.

A standard rowing machine has a 350 pound load capacity and many resistance levels (depending on the model). The seats are padded and the handles are designed to be non-slip to ensure a firm hold. The LCD shows the time, number of lines and calories burned.

In summary

During this COVID pandemic that has driven most of us indoors, setting up a home gym is one of the best ideas. The equipment does not take up too much space and is suitable for workouts at any time of the day. Most devices require little maintenance other than regular dusting.