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Home exercises || No equipment exercises

Home Exercises

You put in long hours at work, or maybe even work overnight shifts. You’re tight on money. Whatever the reason, there are times when you just can’t make it to the gym. So, choosing home exercises can be helpful for you.

There’s no reason you can’t build muscle, strength, and size at home. It won’t take all day, either. Training with minimal equipment, or even just body weight, is enough to get you in the shape you want . These exercises will shred you to pieces.
Home exercises : Exercises that can be done at home to stay fit
There are some basic home exercises that can be done to stay fit

  1. Jumping jacks
  2. Home exercises : Exercises that can be done at home to stay fit

    A jumping jack is a physical jumping exercise performed by jumping to a position with the legs spread wide and the hands touching overhead, sometimes in a clap, and then returning to a position with the feet together and the arms at the sides.

    Benefits
    1. Healthy heart
    2. Improve Endurance
    3. Make bones stronger
    4. Burns the calories
    5. Lose weight

  3. Wall sit
  4. Home exercises : Exercises that can be done at home to stay fit
    A wall sit is one of the home exercises, done to strengthen the quadriceps muscles. It is characterized by the two right angles formed by the body, one at the hips and one at the knees. The person wall sitting places their back against a wall with their feet shoulder width apart and a little ways out from the wall.

    Benefits Wall sitting primarily builds isometric strength and endurance
    1. Glutes
    2. Calves
    3. Quadriceps
    4. Hamstrings
    5. Adductor muscles

  5. push ups
  6. Home exercises : Exercises that can be done at home to stay fit
    It's a Good exercise performed in a prone position by raising and lowering the body with the straightening and bending of the arms while keeping the back straight and supporting the body on the hands and toes.
    Benefits
    1. By working on a large number of muscles in your body, push-ups help tremendously for a fitter you. Push-ups help you focus on your
      1. Arms
      2. Abs
      3. lower body
      all at the same time. They train your muscles to work together and become stronger.
    2. Helps Create Balance and Stability
    3. Helps Build Muscle Density

  7. Abdominal crunch
  8. Home exercises : Exercises that can be done at home to stay fit
    Crunches are also home exercises you need to do if you want great abs and core. The crunches are mainly just a core working exercise and burns less calories comparatively, but they move in a controlled manner, flexing and releasing the core muscles thus helping to build the abs. The many variations of crunches have been developed to focus on different muscle groups in the same area other than the rectus abdominis that is the only muscle focused on by regular crunches.

    Benefits
    1. Since crunches exercise is more controlled, it can help you improve your focus on your exercise routine. And as it does not use any equipment, you can do it anywhere. This exercise can also improve your muscle strength and flexibility.
    2. Crunches help improve your balance by strengthening your abdominal muscles
    3. Strong core muscles improve your posture, which helps you function efficiently in everyday life and in sporting events.
    4. A healthy posture also helps prevent lower back pain and muscle injury.
    Types of crunch
    1. Basic crunch
    2. Reverse crunch
    3. Vertical leg crunch
    4. Long arm crunches
    5. Bicycle crunches
    6. Double crunches


  9. Step up on chair
  10. Home exercises : Exercises that can be done at home to stay fit

    Find a step, a bench, or a sturdy chair that when you place your foot squarely on it, your knee is at a 90-degree angle or larger. Step up 20 times, leading with the right foot, then the left, bringing both feet completely onto the bench. This works best on a step or bench, something lower than a chair.

    Benefits
    1. The purpose and intent of the step up onto chair exercise is to aid in improving your balance. It also aids in exercising various muscles of the body.
    2. The main muscles exercised are those that are in the lower body. These include the hamstring, the quadriceps, and the glutes.

  11. squat
  12. Home exercises : Exercises that can be done at home to stay fit

    crouch or sit with one's knees bent and one's heels close to or touching one's buttocks or the back of one's thighs.

    Benefits
    1. Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building. ... So squats can actually help you improve both your upper and lower body strength.
    2. Builds Muscle in Your Entire Body
    3. Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.
    4. In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.
    5. So squats can actually help you improve both your upper and lower body strength.
    6. Burn More Fat. One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.
    7. Maintain Mobility and Balance. Strong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength.
    8. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups.

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