What exercises can you do at home on your own to stay athletic and fit? This question is especially relevant when we all sit at home in isolation. First of all, these include any exercises that are performed with their own body weight.
Since they are basic, each of them can be scaled to any level of physical fitness. Secondly, you can perform simpler, but no less effective, exercises with the existing weight. For example, it can be water bottles, elastic bands, pieces of furniture, etc.
Consider the best exercises for the home for every day, the implementation of which will help you to acquire and maintain excellent shape. This set of exercises is suitable for both men and women.
Best Exercises for Home
Push-ups from the floor
This is a complex exercise that affects the pectoral muscles, shoulders and triceps. The basic version of push-ups is performed from the initial position “emphasis lying on the floor”. Further, by bending the arms in the elbow joints, the body is lowered to a parallel with the floor, then by the effort of the hands it is necessary to return to the starting position. During the execution of the entire movement, it is very important to keep the body even due to the tension of the muscles of the cortex. The width of the arm and the change in the position of the body in space (for example, push-ups from a stool) allow you to point load certain muscle groups.
A simple and effective exercise for the development of the muscles of the lower body, which is also easy to perform at home. This is the most natural movement for a person who is taught in physical education lessons. When performing squats, it is important to monitor the technique and avoid the most common mistakes:
- Separation of heels from the floor;
- Rounded back;
- Look at the floor; exhale when moving down;
- Unnatural movement of the knees.
Depending on the width of the foot and the direction of the socks, you can focus the load on different areas of the thighs and buttocks.
The most challenging, dynamic, and energy-consuming exercise on this list. It consists of several consecutive movements. From the initial standing position, go to the squat point- stop, then throw your legs back and take the emphasis lying down. Perform one push-up, pull your knees to your chest and jump up with a clap over your head. Burpee is a fundamental exercise for intense fat-burning workouts anywhere, including one of the most popular exercises for exercising at home.
At first glance, it may seem that this is a simple exercise, but it includes almost all muscle groups in the work. The classic bar is as follows: the emphasis lying on the elbows, the elbow joint should be under the shoulder, the forearms parallel to each other, the legs at the width of the pelvis. At the same time, the back remains straight, the shoulder blades are lowered, the stomach is retracted, the pelvis is twisted and the buttocks are tense. With the right technique of execution, it is quite difficult for beginners to stand in the bar even for 1 minute.
Jumping Jack (Jackie)
Simple cardio exercise, which is an excellent alternative to rope and is mainly performed as a warm-up. In the starting position, stand up straight, legs together, arms lowered along the torso. Jumping up, spread your legs to the sides and perform a clap over your head. Then also in the jump return to the starting position.
In order to make a set of exercises for the home for every day, you need to decide on the format of training, it can be: circular, TABATA, HIIT, CrossFit, etc. Depending on your choice, the number of approaches, repetitions, rest time and load level will vary. But these exercises can be included in any set of exercises for men and women for classes at home.