How to exercise at home: 10 minutes a day, healthy and beautiful for life

How to exercise at home: 10 minutes a day, healthy and beautiful for life

It is not necessary to sweat at the gym, you can completely own a toned and neat body with many effective ways to exercise at home.

Here are home-strengthening exercises, including simple cardio and toning exercises, to help you lose weight, burn calories, strengthen your heart, and increase fitness.

5 simple cardio exercises at home to increase fitness

You need to warm up for 5-6 minutes before doing home strength training with cardio exercises. Then, each exercise is divided into 2 sets, each set repeats the movement 15-24 times. At the end of an exercise, you restore your body by walking or jogging in place for 15-45 seconds.

1. Rocket jumps exercise

Start in a standing position with feet hip-width apart, knees bent, legs bent, and hands on thighs.

You jump up and then raise your arms straight over your head, trying to stretch your whole body. Then land gently, return to the starting position and repeat.

For those of you who are stronger, you can start by squatting, holding weights or a water bottle in both hands.

2. How to exercise at home: Star jumps exercise

How to exercise at home: Star jumps exercise

To perform this strengthening exercise, stand with your hands at your sides, knees slightly bent.

Gain momentum and jump up, arms and legs spread out into the shape of a star in the air.

Land gently, returning to the starting position with your hands at your sides and your legs bent.

Pay attention to keep your belly tight and back straight throughout the exercise.

3. How to exercise at home: Squat exercise

How to exercise at home: Squat exercise

This exercise consumes less energy but is one of my favorite strength training exercises. Practicing squats will help the glutes and thighs become slimmer and firmer, which is also very beneficial for bone health.

Start in a standing position with your feet shoulder-width apart, hands on your sides parallel to your body. Or you can also stretch your arms out in front of you for easier balance.

Slowly lower your knees and lower yourself down until your thighs form a right angle where your knees and thighs are parallel to the floor.

Keep your back straight and don't let your knees lean forward past your toes.

4. Tap backs exercise

Tap backs exercise

To perform this strength training exercise, you start with your right foot stepping back, while swinging your arms forward. Then repeat with the left leg. Repeat these movements continuously.

Pay attention during the exercise to look forward, keeping the hips and shoulders forward. Avoid letting your knees hang past your toes as you step back.

You can also increase the difficulty of the exercise by, instead of switching legs, you jump up. Note, the foot steps back, the heel does not touch the floor.

Burpees exercise

Burpees exercise

How to build strength at home with Burpees exercise starts with a standing position, then slowly lower your knees, switch to a squat position and then put your hands on the ground.

Kick your legs back, pooling your force into two in a push-up position.

Then jump back to the squat position, then jump back up to the raised arms position.

After doing the above home-strengthening exercises, you can spend 5 minutes stretching to recover your body.

How to exercise at home: 5 exercises for a toned stomach

How to exercise at home: 5 exercises for a toned stomach

Those who love beauty and like to be healthy all want to have a neat and toned belly. So try to make yourself a habit, maintain a way to exercise at home with the 5 exercises for abs below. Don't forget to warm up before exercising.

1. Abdominal crunch exercise

Start in a supine position on the floor, legs folded, feet hip-width apart, hands on thighs or ears.

Using your abs, slowly roll towards your knees until your shoulders are about 10cm off the floor. Be careful not to pull your neck into your chest and don't jerk your head when you lift your head off the floor.

Hold this position for a few seconds and then slowly lower.

Repeat 12 times.

Abdominal crunch exercise

2. Oblique crunch

Lie on your back, legs bent, feet hip-width apart. Hands clasped in front of chest.

Slowly move your knees and lower body to the side of the floor, twisting your upper body back toward your hips, so that your shoulders are about 10cm off the floor.

Hold this position for a few seconds.

Repeat the movement on the opposite side. Do it 12 times.

Oblique crunch

3. Strength training exercises: Plank

Start in a prone position, with your forearms and toes on the floor. Straighten your legs and raise your hips so that your head to toe forms a straight line.

The force in the shoulders is concentrated on the elbows and focuses on using the contracted abdominal muscles, keeping balance at this time. Try not to let your back sink down as this can cause back injury. Eyes looking straight ahead or looking down at the floor.

Hold this pose for 5 to 10 seconds, then repeat 8-10 times.

Strength training exercises: Plank

4. Plank one side

Instead of lying on your stomach, you keep lying on your side, with your elbows, legs and hips raised to form a straight line from head to toe.

Shoulders should be in line with hands, raise hips, keep abs contracted.

Hold this pose for 5 to 10 seconds, then switch sides, repeating 8-10 times.

Plank one side

5. How to exercise at home: Sit-ups and leg lifts

Lie on your back on the floor, hands in front of your chest or near your ears.

Begin to lift your legs and lift your butt off the floor.

Then slowly pull the knee toward the chest, keeping the knee bent at 90 degrees, the buttocks and tailbone touching the floor. Hold this position for a moment.

Repeat 12 times. Pay attention during the exercise, do not pull your neck into your chest and do not use your hands to raise your neck.

The ways to exercise at home above are very easy to practice, suitable for many different subjects and situations. You will get the results you want if you practice consistently and practice properly.

How to exercise at home: Sit-ups and leg lifts

Above, Health Life For You has shared with you basic home gym exercises to help reduce belly fat, slim your waist quickly and effectively. What are you waiting for, do not apply today to own the body of your dreams.

You need to be patient to perform quick weight loss exercises, not over-exercise or eat irregularly. You choose for yourself an exercise that you like and then create a habit to practice to own a slim body.

Hopefully, through the above article, you have a better understanding of How to exercise at home: 10 minutes a day, healthy and beautiful for life as well as how to lose weight quickly. Follow the new articles on Health Life For You to stay up to date with useful information about Health And Exercise !


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