home workout

 7 exercises for home workout

Having a stylish body and an attractive appearance is one of the things that many people strive for.

Not having enough time to exercise makes home workouts the perfect solution for many people.

You do not have to go to the gym again, you do not have to pay for a gym membership every time.

Now in your own home, you can easily start your home workout and get a good sweat on, build muscle or lose some weight; whatever your goal be.

Performing correctly and exercising daily with a good plan helps to boost lean mass.

Home workout is including strength training and cardio exercises.

Today we will talk about Beginner home workout.

Beginner Home Workout

At this level, you don't need equipments; you only need a sports mat and a rope.

do 3 sets of 10–15 repetitions for each exercise, work gradually in the beginning until you can reach the goal three sets of 15.

Today we offer you 7 important exercises easy to practice:

We start with warming up , we can jump rope for 2 min as a warming up.

1-Jump rope 

is a cardio sport that helps you to elevate your stamina and it is a great way to burn calories and get rid of excess fat, thus helping you reach your ideal weight.

In the beginning, do not push yourself too much, practice jump rope  for 1-3 minutes daily until your body gets used to it, and gradually prolong the duration of the exercise.

 

2-Push-Ups

Doing the push up correctly gives you good results

Avoid doing the exercise quickly

It is very important to keep your feet, pelvis, neck, and head connected straight, even while moving the body down and up to perform the pushup, you must keep the body straight.

The ideal position for a pushup is putting your hands slightly wider than the shoulder and straight; and do not move the shoulders during moving.

3-Squats

Squat exercises help strengthen the muscles of the lower body

How to exercise it correctly?

Spacing the legs and knees slightly apart

put your hands on either side of the body, or stretch them in front of the body while doing the exercise

Going down with the buttocks, as if you want to sit in a low chair

When descending, the back is straight and forms a sharp angle with the ground.

do not let The knees Exceed the level of toes.

 

4-Triceps Dips

To tighten the shoulder muscles

in this exercise we can use the chair, put your hand on the seat next to your hips

lift your body by pressing into your palms and slide forward just far enough that your butt clears the edge of the chair

Lower your body by making  your elbows are bent between 45 and 90 degrees

push yourbody back up to the starting position.

You can start five times in a single exercise, then you can increase the number day after day.

 

5-Hip Lift

This exercise strengthens the muscles of the back and legs

It is performed by lying on the back and bending the legs to make the knees towards up and feet on the floor.

Extend the hands to the side of the body and by using only the feet and legs, lift the hip and torso up.

 

6-Wall Squats

are one of the best lower body exercises you can do at your home.

stand with your back to a wall and sink down to a seated position with your thighs parallel to the floor as if you seat on chair

Let the wall support your back and stay for 30 seconds.

Do it 3 set and by time increase the time of exercise.

 

7-planks:

Planks are one of the most effective exercises you can do at your home.

It is a strength exercise that  directly strengthens the abdominal muscles, and indirectly strengthens the back and some of the shoulder muscles .

Begin by holding the plank position for 15 seconds. By time, progress to 30 seconds and eventually 90 seconds.

 

General advises

for a good result, you have to work out three times per week.

 

In the beginning, exercise according to your ability and gradually increase the intensity and number of times to execute the exercise until you reach the required level.

You want to move to the next level, we advise you to watch free videos of trainers, there are many of them on youtube.

But if you are looking for an integrated professional program, you can order it now from here.

Based on your goal of the exercise, make sure you have proper nutrition, which has the largest part in obtaining the required body.

Whether losing weight or building muscle, the kind of food varies from one goal to another.

 

 

 

 

 

 
Sources: verywellfit.com / lifehack.org / health.com / healthline.com