Gym Exercises You Can Do At Home

Gym Exercises You Can Do At Home

You want to be chic, but you do not like to go to the gym or you may not have time to exercise there, know that the solution to this problem is to exercise at home and about 40. Spend minutes in shape. In the day. Do you doubt it?

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So, check out this list of practical exercises that anyone can do at any time, and best of all, without leaving home.

Gym exercises that can be done at home.

Stationary race

The first exercise on this list is the best for warming and improving your breathing. Stand up, pretend to run, but don’t move. Do 4 sets of 40 seconds, with an interval of 20 seconds between each set.

Side increase

To perform this exercise, you will need dumbbells. Stand up straight, try to stay in a straight posture by extending your arms and holding the dumbbells. Raise your arms to shoulder height and keep your arms down to your hips.

You can do this exercise using only one arm at a time, in 10 sets, with 1 minute rest break. This exercise works in the trapezius and shoulder area.

Front height

This exercise is similar to the previous exercise, but the focus is on working on your chest and shoulders. To do this, use a bench for support. Then sit in a straight posture, back against the chair, extend your arms to shoulder height and slowly lower to the starting position.

You can do one arm at a time and stand up if you want. Set 3 of 10 with an interval of 90 seconds.

Squat

Squat is ideal for keeping the lower limbs, such as the glutes and thigh muscles, working, and for being simple and active. To do this you should bend your knees, keeping your legs slightly apart, leaning your butt backwards, as if you are going to sit on a chair.

Then, up and down, aim to get an angle between 45 and 90 degrees. Perform 3 sets of 10 to 15 repetitions. Always take care to keep your spine straight, so you will be more efficient in exercise and have a lower risk of injury.

Stomach spray

It’s classic and often undesirable to perform, but the results always pay off for the effort, as it strengthens the abdominal muscles in the long run. Lie down on the mat, with your knees bent at a 90 degree position, making sure the soles of your feet are firmly planted on the floor.

Carefully rest your hands on your head and as you breathe in, lift your back off the floor and come down while exhaling. Do 3 sets of 10 to 15 repetitions and increase as your body becomes accustomed to exercise.

برپی

This is a common cross-fit modality exercise that helps a lot in improving body conditioning, improves cardiovascular endurance and is great for burning calories. To perform, you need to stand in an upright position with your legs slightly apart at shoulder height.

Hanging consists of keeping your hands down until your hands are on the floor and in a position with your legs spread backwards. Then do a full push up movement and bring your legs forward and come back up and jump using your body strength.

Bench triceps

This exercise is also called bench dip. It can be completed on any type of seat and even on the stairs. To do this, do the following: The bench should be behind you, so keep your hands on the bench seat, keep your arms straight and your legs forward, bend your knees and bring your heels to the floor. Put on

Lift and lower your body, taking care to maintain the posture, as you should keep your spine straight, set to 3, with repetitions up to 10.

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