Gym exercises at home without tools the most effective

5 gym exercises at home without tools the most effective

Busy work leaves you no time for professional gym practice hours at the gym. In addition to going to the gym, you can also choose to exercise gym in an effective way at home. Exercising at home saves you time and flexibility at work. So what are the most effective gym exercises at home. Today let's health life for you to explore 5 gyms at home without the most convenient and time-saving tools.

Inhale soil

Inhale soil or push-ups, is a basic exercise, very suitable for men. Push-ups mainly work on groups of chest muscles, shoulder arms, and biceps. Regular push-ups will help your body become stronger, and your pectoral and hind arm muscles will develop better. In addition, push-ups also boost metabolism, improve strength, and fitness.

You do this exercise according to the following steps:

To do push-ups, first be prepared to put your hands on the floor, shoulder-width. Straighten back and legs so a straight line from head to heel. Next, lower your body 2cm from the floor, then use your hands to push your body up so that your arms are straight and perpendicular to the floor. Finally Repeat 10-15 repetitions, divided into 3 sets, spaced about 45 seconds each for best effect.

Inhale soil

Crunching exercise

Crunching exercise is an exercise with a simple but effective technique to dissolve excess fat, slim down round 2, towards 6-pack toned abs. Although the exercise is simple, but its effectiveness is great. Regular exercise you will get a solid 6-pack abs and a slim 2-round.

You do the exercise according to the steps below:

To do the crunching exercise, first you need to prepare in a supine position, knees bent, thighs and legs at a 90 degree angle, hands behind the head, elbows to the sides. Next, exhale, contract your abdominal muscles, lift your head and shoulders off the ground at an angle of about 30-40 degrees. While the lower back remains fixed below the floor. Finally, inhale as you lower, your hands still slightly behind your head.

Crunching exercise

Be careful not to use your hand to pull your head forward or drop it to avoid unnecessary injury.

For best results, divide your daily exercises early in the morning and at night before going to bed. Each time divided into 4-5 sets depending on your fitness, the interval between sets is 30-45 seconds.

Plank exercises

Plank is a very basic exercise but has a huge calorie-burning effect. Although it is a simple exercise, not everyone can do it, especially for those who are not persistent and have poor physical strength because performing well will take a lot of energy. Plank exercises are mainly focused on core muscle groups, helping to reduce fat, toning round 2, improving balance, reducing back pain and injury ... and many other great benefits.

Plank exercises

You do this exercise according to the following steps:

To do the Plank, first prepare your elbows on the floor, with your shoulders, at a 90-degree angle to the floor. Next you need to keep your head straight or look ahead. Back, legs raised to form a straight line, toes slightly tiptoe. Finally hold the position for 60 seconds, combining with even breathing.

For best results, divide into 3 sets with 15 second intervals. Once you get used to it, you can push the limit by holding it longer.

Lunge exercises

Lunge is an exercise that works to the lower body, helping you to have a firm and healthy legs. Regularly doing the Lunge will bring you a stronger thigh and a more enlarged hip. For women, the exercise will help your thighs become slimmer, get in shape quickly and have a great 3.

Lunge exercises

You perform the exercise according to the steps:

To do the Lunge, you first need to be prepared in a normal position, with your hands on your hips. Step right foot forward so that your thigh is almost parallel to the training floor. Next, use your right foot to touch the ground, and at the same time bend the left knee so that the left heel is parallel to the floor. Finally shrug your hips and get up, repeat the same procedure but switch legs.

For best results, perform 24 steps (equivalent to 12 thigh lifts on each leg).

Squat exercises

Squat exercises that has a great effect on your lower body. Regularly perform standing exercises, you will feel the strength in your legs is improved significantly, standing tons helps you squeeze the most effective leg muscles. To maximize the effectiveness of the exercise each day you should practice standing tons 2-3 times, depending on your ability.

Squat exercises

You perform the exercise according to the steps:

To do a Squat exercises, first of all you need to be prepared in a normal position, hands with your shoulders forward, parallel to the floor, head straight, eyes looking straight. Follow you to slack your legs, lower your center of gravity so that your thighs and legs are perpendicular, and thighs are parallel to the training floor. The back and thighs form a 60 degree angle so that the upper body is slightly forward. In the end try to hold for as long as possible, time depends on your ability and fitness.

Gyms do not have to go to the gym with full equipment and specific fitness equipment. GYM exercise at home helps you actively exercise at home when you do not have time to go to the dedicated gym. As long as you have the will and the will, you can be a practice floor anywhere. If you are familiar with the exercises above, you will find your training plan much more comprehensive and enjoyable. Combined with many other exercises with a healthy diet, you will quickly get a slim body. Hopefully with these 5 simple home gyms, you will actively arrange your workout time to have a perfect body, improved fitness and strength.

Hopefully through the above article you have better understand about Gym exercises at home without tools the most effective as well as how to lose weight quickly. Stay tuned for new articles on Healthy Life For You to be updated with useful information about Health And Fitness !

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