Exercises at home – The best ones and how to do them to get results

Exercises at home – The best ones and how to do them to get results

Exercising at home is perfect for those who want to get out of a sedentary lifestyle but don’t have much time to spare. See our tips!

Certainly, exercising at home is one of the trends of recent years. This occurs due to several factors. Still, the biggest one is the rush of everyday life and the lack of time.

Firstly, exercising at home is very important to overcome laziness. Furthermore, it is also a perfect way to escape a sedentary lifestyle and have a more active life.

Before you actually start, plan and set a time of day for this new activity. This schedule must be applied every day when exercising.

Additionally, High Intensity Interval Training is recommended. These are basically short, intense workouts that can modify the body’s metabolism and make it burn fat during the rest period.

Care

Firstly, exercise programs disseminate the concept of health to many people. Despite this, the proposal does not consider the characteristics of each individual, increasing the risk margin.

Some people have medical restrictions or contraindications. In other words, each person has a profile. In other words, it is important to have guidance before starting the exercises.

Carry out a physical assessment for medical clearance before starting training. Knowing that it is ok to exercise, it is important to follow the instructions of those who set up the training.

Also take into account your personal pace when carrying out the activity. High intensity, for example, is subjective. It all depends on the level of conditioning of each participant.

In other words, observe your body’s responses. If you feel pleasure in carrying out an activity, it is a sign that your body is reacting well to the stimulus. Other than that, it is also worth evaluating whether there is any pain after exercising at home.

Above all, small or large pain indicates an inflammatory process. Mild discomfort, it is a controllable inflammation. In contrast, if the pain lasts too long or is too intense, it is not right. It could mean the wrong move or crossing the line.

10 physical exercises to do at home

1 – Plank with leg elevation

First, in plank position, place your elbows on the floor, shoulder-width apart. Raise your extended legs alternately. Do three thirty-second sections.

2 – Abdominal above hugging the knee

Lie on your back, extend your legs and keep your arms at your sides. Raise your torso and bend your knees, hugging them. Do three thirty-second sections.

3 – Flexion

Lie face down, hands at shoulder height and width, palms touching the floor, legs extended and together, toes touching the floor. Additionally, contract your glutes and abdomen, inhale and raise your arms, raising your body. Exhale as you slowly descend. Do 3 sets of 10 to 15 repetitions.

4 – Squats on toes

Standing, legs hip-width apart, arms joined in front of the body and spine aligned. Squat, as if you were going to sit in a chair, slightly leaning your torso forward. From there, raise your heels until you are on your toes and return, touching the soles of your feet to the floor with each repetition and being careful not to move your hips. Do 3 sets of 10 to 15 repetitions.

5 – Lunges with back foot on the bench

First stand, one leg in front of the other, tip of the back foot resting on the bench and abdomen contracted. Arms at your sides or hands on your waist. Squat until your front knee forms a 90-degree angle and come back down. At the end, repeat it with the other side. Do 3 sets of 10 to 15 repetitions.

6 – Sumo squat

Standing, abdomen contracted, legs wide apart and knees semi-flexed. Keep your knees and feet pointing outward. Hold a small weight in each hand with your arms extended in front of your body. Project your hips a little backwards. Squat, lowering your torso slowly, until your knees form a 90-degree angle in relation to your thighs, and return. Do 3 sets of 10 to 15 repetitions.

7 – Invisible naval rope

First, with your legs apart, squat and imagine yourself holding two ropes. Start swinging the imaginary ropes up and down. Also, do it for 30 seconds.

8 – Shoulder shake and trunk rotation

Firstly, this exercise is done for 30 seconds. In a plank position, then alternately place your hands on your shoulders. Then, rotate your torso, raising your arm upwards. Then repeat and rotate your torso to the opposite side.

9 – Burpee without jumping

First, lie on your stomach and quickly push your body up, moving your legs forward and standing up.

10 – Plank with front arm raise

Firstly, this exercise is done in 30 seconds. In plank position, bring your arms forward, as if you want to touch the wall. Switch arms.

3 exercises with materials found at home

1 – Advance with squeegee

Another home exercise that works really well is moving forward, using the cleaning squeegee as support.

Facing the squeegee, move one of your legs backwards, leaving your feet parallel and your knees at 90 degrees. Then, simultaneously flex your knees and keep your abs engaged. Then, lift the heel of your front leg without taking the tip of your foot off the floor and return to the starting position. Do eight to 16 repetitions.

2 – Push-ups with pans

For arm flexion, there are countless suggestions for exercises at home. This one, for example, works well.

In short, the person must rest their hands on the pans, as in the image above. The legs must be straight and supported only by the tips of the feet, which must be close together.

When flexing the arms, the elbows must point to the side, and the person must maintain the alignment of the hands with the elbow. Do 8 to 16 repetitions.

3 – Hip lift with pan

In this exercise, basically, the person needs to have their back to the pans. The feet are parallel, the knees are flexed, and the butt cannot touch the floor.

The correct movement, therefore, is as if you were raising the hips, keeping the pubis above the navel. This, in fact, activates the glutes and core muscles. The suggestion, then, is to do eight to 16 repetitions.

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Source: Delas Boa Forma

Featured image: Ultramacho