You can keep
in shape with exercise movements that you can do at home without equipment.
We guess you
missed training in the gym like all of us.
However, these days when we stay at
home, there are some basic movements you can do by using your own body weight
to keep you in shape. These home exercise moves, which you can do without
equipment, using just a mat, are perfect for burning fat, shaping your muscles, and improving your fitness.
So, what
should you follow while doing exercise movements at home? You should do these
basic movements, which we will list for you, in the form of a circular workout.
You must repeat each exercise as many times as we have told you, and complete
all five movements in one full set without rest. When the set is over, rest for
about two minutes, then repeat the whole set one or two more times, depending
on your condition.
Home Sports Moves: Squat
Spread your
feet slightly wider than shoulder-width apart and stand as straight as
possible. Keep your arms straight in front of your body at shoulder level so
your arms are parallel to the floor. Throughout the entire movement, your waist
should be slightly bent and as straight as possible from your upper body. Using
support from the abdominal muscles, push your hips back and lower your body as
much as possible by bending your knees. After a little pause in this position,
return to your starting position. This was a repeat. You should do your Squat between
15 and 20 reps in a set.
Home Fitness Movements: Inclined
Push-ups:
Take a
push-up position, but with your hands on a high surface, such as a box, a coffee
table, or a chair, rather than the floor. Remember, the higher the surface on
which you place your hands, the easier the exercise will be. The body should
form a straight line from the ankles to the head. Lower your body without
bending until your upper arms are below your elbows. Pause in this position and
push yourself back to the starting position as soon as possible. Do 12 to 15
repetitions.
Home Sports Moves: Hip Raise
Place your
arms at your sides at a 45-degree angle. Now try to inhale your stomach as much
as possible and continue breathing normally. Keeping your core muscles tight,
squeeze your hips and lift them off the floor. Let the body form a straight
line from the shoulders to the knees. Continue to squeeze your hips, pause for
five seconds, and then bring your torso to the starting position. Do 10 reps.
Home Sports Moves: Side Plank
Lie on the
mat on your right side with your knees straight. Support your upper body with
your right elbow and forearm under your right shoulder. Place your left hand on
your left hip. Inhale your stomach and hold it that way while breathing
normally. Then lift your hips until your body forms a straight line from your
ankles to your shoulders. When your core muscles are fully tight, hold the
position for 30 seconds. Then repeat the same movement with your left side.
If the side
plank is difficult for you, you can hold the movement for five seconds and rest
for five seconds for a total of 30 seconds. Another easy alternative would be
to do the movement by bending your knees 90 degrees and supporting your lower
legs that you lean on the ground.
Home Sports Movements: Y-T-I Raise
Movements
This is a
combination of three similar movements. You should do each raise between 8 and
12 repetitions, without rest, and one after the other. In other words, you
should Y-raises for 8 to 12 times, then T-raises for 8 to 12 times immediately,
and then 8 to 12 repetitions.
Y Raise:
Extend your
arms straight on the ground at a 30-degree angle to your body. So your body
will form a letter Y. Your palms should be facing each other, while in this
position, raise your arms up as far as you can.
T Raise:
This
movement is very similar to a Y raise, except that it should stand at a right
angle to your body with your arms and thumbs pointing up. So the body will look
like a T letter. Then raise your arms as high as possible.
I Raise:
This time,
stretch your arms straight forward in a straight line from the feet of the body
to the tips of the toes. Your palms should be facing each other with the thumbs
of your hand facing up. Then raise your arms as high as possible.
Conclusion:
All these moves help you hit your health and fitness goals. These moves do not need any equipment to purchase.you can do these movements by occupying a small patch of floor.i hope these physical activities helps you a lot.
