Home Workout- 12 Exercise You Can Do at home

Sometimes the hardest part of training is to go to the gym physically. And then take care of the crowds at the gym. Or, you know, pay for the gym to start. So why doesn’t he cut the whole gym and work at home? There are many effective training routines that don’t require a gym or full equipment, and we’ve collected 13 favorites here.
These versatile movements can help you create a complete home training for your body that suits your needs and abilities.

1. Superman Exercise

Step 1
Starting position: outstretched on the mat, legs extended, ankles slightly bent to the plane (toes pointing from the tibia), arms stretched over the heads and palms facing each other. Loosen your head to align your column.
Step 2
Upward Phase: exhale, squeeze your abdominal and central muscles to stabilize your spine, and slowly stretch both hips (lift your legs) a few centimeters off the ground and simultaneously lift both arms a few centimeters off the ground. Keep your legs and arms wide while avoiding rotation. Hold your head and body, avoid gnawing your back or raise your head. Hold this position briefly.
Step 3
Downward Phase: Pull legs and arms to the left position without waist and hip movements and slowly lower to the starting position.

2. Push-ups

Step 1
Starting position: Kneel on a mat or floor and put your feet behind.
Step 2
To place the palms of the hands on the mat, gently tilt them forward, spread the hands along the shoulders, moving the fingers forward or slightly inward. Slowly move your weight forward until your shoulders rest directly on your hands. Reposition your hands as necessary to ensure full extension of your body without bending your hips or knees. Strengthen your torso by tightening your abdominal / abdominal muscles, legs and quadriceps and aligning your head with your spine. Place your feet with your dorsiflex ankles (with your toes showing your nails).
Step 3
Downward Phase: Slowly lower your body to the ground while holding a rigid body and a head aligned with your spine. Do not allow your lower back to bend or raise your hips at this stage. Step down until your chest or chin touches the carpet or the floor. Let your elbows fly during the landing phase.
Step 4
Up phase: tighten the arms upwards while keeping the body rigid and the head aligned with the spine. Remember to move the floor away from yourself for more power. Do not let your back bend and your hips will not raise. Continue pressing until the arms are fully extended on the elbows.
Step 5
Another solution is to turn your hands in front of you and keep your elbows close to your sides during the stroke phase. This shifts the focus of the chest muscles to the triceps and can reduce stress on the shoulder joint.
Pressing the heel and the outer surface of your palm strengthens your pressure and balances your shoulders.

3. Contralateral Limb Raises

Step 1
Starting position: outstretched on the mat, legs extended, ankles slightly bent to the plane (toes pointing from the tibia), arms stretched over the heads and palms facing each other. Loosen your head to align your column.
Step 2
Up phase: exhale, tighten your abdominal / abdominal muscles to stabilize your spine and slowly lift your arm a few inches off the ground to prevent your arm from turning. Hold your head and body, avoid gnawing your back or raise your head. Hold this position briefly.
Step 3
Downward Phase: breathe lightly and stretch your arm to the original position without moving your waist or hips.
Step 4
Exercise variation (1): From your starting position, muscle the abdominal and central muscles to stabilize your spine. and prevent rotation of the leg. Hold your head and body, avoid gnawing your back or raise your head. Hold it briefly before returning to your first position.
Step 5
Exercise variation (2): from your starting position, contract the abdominal / central muscles to stabilize the spine and slowly lift the hip (lift one foot) a few centimeters off the ground and simultaneously raise the opposite arm several centimeters off the ground at the same time. Keep leg and arm extended and prevent rotation on each. Hold your head and body, avoid gnawing your back or raise your head. Hold it briefly before returning to your first position.

4. Bent Knee Push-up

Step 1
Starting position: Kneel on a mat or floor and put your feet behind.
Step 2
To place the palms of the hands on the mat, gently lean forward and spread the hands with the width of the shoulders and the fingers facing forward. Slowly move your weight forward until your shoulders rest directly on your hands. Reposition your hands as necessary to ensure that your body extends fully from the knees without hip flexion. Tighten your body by tightening your heart and abdominal muscles (“splints”).
Step 3
Downward Phase: Slowly lower your body to the ground while holding a rigid body and a head aligned with your spine. Do not allow your lower back to bend or raise your hips at this stage. Step down until your chest or chin touches the carpet or the floor. Elbows should remain close to the edges of your body or slightly bulged.
Step 4
Up phase: tighten the arms upwards while keeping the body rigid and the head aligned with the spine. Do not let your back bend and your hips will not raise. Continue pressing until the arms are fully extended on the elbows.
Pulls show tension in the wrist joints. To alleviate some of this stress, you can choose to use weights and hold handles instead of putting your hands on the floor. If you press an elevator, such as a dumbbell, you do not need to lower your chest or chin to the ground, but you need to lower it until it reaches the dumbbell handles of your chest or chin.

5. Downward-facing Dog

Step 1
Starting position: Kneel on a mat or floor and put your feet behind. To place the palms of the hands on the mat, gently lean forward and spread the hands with the width of the shoulders and the fingers facing forward. Lift your shoulders in a slightly elevated position by moving your hands until your shoulders are directly on your hands. Replace the feet as necessary to ensure that your body is fully extended. Tighten your abdominal and abdominal muscles, ride the belt on the lower back, or strengthen the muscles on the hips on the roof.
Step 2
Elevation phase: While maintaining a firm body and full extension of your arms and legs, exhale slowly and move your weight backwards and forwards by pushing your hips back and up. Keep your head flush with your spine, but move your head gently between your shoulders as your body moves back and try to push your heels to the floor. Maintain the rigidity of the body to prevent your back from being arched. Keep your body moving in reverse V, stretch your arms and legs, and a neutral (straight) column. Allow the knees to bend as necessary to achieve the opposite V position.
Step 3
Downward Phase: inhale your body and bring it to the first lifting position while maintaining the alignment of all parts of your body.

6. Bent-Knee Sit-up / Crunches

Step 1
Starting position: Lying on the back, knees bent, feet on the floor, and 12 – 18 inch heels of coco.
Step 2
Place your hands behind your head, squeeze your shoulder blades and pull your elbows back before they reach your lower back. This position of the elbow should be maintained throughout the exercise. Align the head with the spine, but allow the exercise to slightly bend (move the chin towards the chest) during the ascending phase.
Step 3
Upward Phase: exhale, squeeze your abdominal and middle muscles, and gently bend the chin towards your chest as you slowly fold the trunk towards your thigh. The movement should focus on pulling the rib cage towards the pelvis (neck relaxed, chin bent down). The feet, coccyx and lower back should always remain in contact with the mat. Continue rolling until the top of your back is raised from the mat. Hold this position briefly.
Step 4
Downward Phase: re-contact your feet, coccyx and litter, pull the litter in a controlled manner into the mop and slowly loosen (down).
A good form of exercise is important to prevent excessive stress on the lower back. Individuals usually perform this movement very quickly and take the hip flexors to facilitate the ascending phase. This technique tilts the pelvis forward, which increases the tension in the lower back and should be avoided. The abdomen connects the rib cage to the pelvis, so the movement should focus on joining the two parts while keeping the neck and shoulders comfortable.

7. Push-up with Single-leg Raise

Step 1
Starting position: Kneel on a mat or floor and put your feet behind.
Step 2
To place the palms of the hands on the mat, gently lean forward and spread the hands with the width of the shoulders and the fingers facing forward. Slowly move your weight forward until your shoulders rest directly on your hands. Reposition your hands as necessary to ensure full extension of your body without bending your hips or knees. Stretch your trunk by aligning your body with your spine, contracting your heart and abdominal muscles (“breaks”). Place your feet with your dorsiflex ankles (with your toes showing your nails).
Step 3
Downward Phase: Slowly lower your body to the ground while holding a rigid body and a head aligned with your spine. Do not allow the lower part of your waist to bend or raise your hips at this stage; Step down until your chest or chin touches the carpet or the floor. The elbows should be close to the sides of your body or allow them to exercise slightly outward.
Step 4
Up phase: tighten the arms upwards while keeping the body rigid and the head aligned with the spine. Extend your left hip while lifting your knee while pressing your knee. Try to avoid hip rotation by lifting the left leg off the ground. Do not let your back bend and your hips will not raise. Continue to press until your arms are fully extended on your elbows and your left leg extends from the floor. Hold it briefly before returning to your first position. Repeat with the opposite leg.
Pressing the heel and the outer surface of your palm strengthens your pressure and balances your shoulders.

8. Front Plank

Step 1
Start position: On an exercise mat or on the floor (face down) with your elbows on your body and directly under your shoulders with the palm facing down and your hands facing forward. Contract your quadriceps to extend your legs and dorsiflex your ankles (pull your fingers towards your nails). Narrow your abdominal and abdominal muscles to stiffen your body.
Step 2
Up phase: Holding your trunk and legs upright, slowly lift your trunk from the floor or carpet. Avoid sinking on the lower back, buttocks or knees. Avoid shrugging your shoulders and keeping your shoulders well supported on your elbows, palms down. Keep breathing while holding this position for a certain time (more than 5 seconds).
Step 3
Downward Phase: While keeping your trunk firm and your knees extended, lower your body gently on the carpet or on the floor before loosening.
If you feel pain in your back with this movement, stop exercising immediately and consult your doctor.

9. Side Plank with Bent Knee

Step 1
Start position: On an exercise mat, your right leg extends directly with your right leg and knees are bent in a relaxed position. Lift the upper part of your body to hold your right arm. Your right elbow should be bent 90 degrees and placed directly under your shoulder. Align your head with your spine and keep your hips and knees in contact with the exercise mat.
Step 2
Upward Phase exhale, gently squeeze the abdominal / central muscles to stiffen the spine, and lift the hip by keeping the knee and head in alignment with the spine.
Step 3
Landing stage: breathe and slowly return to your starting position.
Step 4
Exercise variant: You can increase the intensity of the exercise by increasing the amount of time you are in a high position.

10. Supine Reverse Crunches

Step 1
Starting position: Lying on your back, leaning against the cushion, knees bent, legs lying flat, arms stretched sideways, palm facing down. Breathe out slowly, firm your body by contracting your abdominal / umbilical muscles (“breaks”) and lift your knees directly onto your hips, keeping your feet gently up from the ground, keeping a 90-degree angle. Hold in this position and breathe normally. Use your arms to support balance.
Step 2
Rising phase: exhale, squeeze the abdominal, middle and hip flexors and gently lift the hips of the carpet, raise the spine as if trying to bring the knees back (should move towards the hips and pelvis cages)) chest). Avoid changing the knee angle during rolling. Maintain balance using your arm and hands and continue to bend until your spine does not slip. Hold this position briefly.
Step 3
Downward Phase: Gently lower the spinal cord by breathing in a controlled manner, moving the upper part of the thighs backwards until it places directly on your hips. Continue rolling until the spine and pelvis touch the mat and the knees are placed directly on your hips with a 90-degree elbow with the lower leg.
A good form is important to avoid excessive pressure on your back when doing this exercise. When you return to your starting position during rehearsals, make sure that your knees don’t go beyond your hips by controlling the movement of your legs, making sure you return to a position just above your hips. . Since the abdominals connect the rib cage to the pelvis, the motion should be to pull the pelvis towards the rib cage.

11. Side Lying Hip Abduction

Step 1
Starting position: Reach out with your legs immediately extended. Keep your feet in a neutral position (90 degrees from the tibia) with the upper arm resting on your upper hip and with the lower arm bent and placed under your head. Your hips and shoulders should be aligned vertically to the floor. Your head should be flush with your spine.
Step 2
Upward Phase with the knee extended and the foot in the neutral position, gently pull out the thigh and lift it (avoid flexion and extension). The hips should lie vertically on the floor and the knees of the raised leg facing directly towards you (not moving up or down). Continue lifting your leg until the hips begin to rise or until you feel tension on your waist or bent muscles.
Step 3
Downward Phase: breathe slowly and slowly, bring your leg back to its original position in a controlled manner. After finishing your set, go back and repeat with your opposite leg.
It is a common mistake to raise your leg too high in this exercise. Given the hip joint design, the thigh can only be removed at 45 degrees (moving sideways). Any movement beyond this position involves the movement of the entire hip and no longer targets the muscles designed for this exercise.

12. Single Leg Stand

Step 1
Starting position: Stand with your foot or move a few centimeters away, but parallel to each other. Press and pull back your shoulder blades while pulling your abdominal muscles at the same time (pull your shoulders down and back). avoid excessive bending of the lower back, bend the knees slightly and keep the abductors and adductors under tension (tighten the thigh muscles)
Step 2
Movement: Gently lift one leg from a distance of 3 to 6 inches from the floor that secures your body on the support leg. Avoid turning or stabilizing the upper body and try not to move the foot. Save 10 minutes. – 15 seconds before bringing the loaded foot back to the ground. Perform an equal number of repetitions with each leg.
Step 3
Exercise change: Increase the intensity of this exercise by: (1) raising one foot from the floor (illustration) to further raise the center of your mass, (2) raise both arms above your head (3) next to you, (4) tilt your head, (5) (6) close your eyes and bend your head.
Try doing this exercise in front of the mirror so that you can monitor and control the degree of adhesion (lateral displacement) of the hip on the support leg. Always try to minimize the degree of adhesion of the hip as it creates excessive tension on the knee joint. When balancing the support foot (foot on the floor), consider pressing the foot down and squeezing the hips (loosening the muscles). This will help to reduce any lateral slope.
Most of us can lift one foot, but the question of the quality of movement is important. Make your movements slow and under control, avoiding sudden movement changes. Complete each step until you control them well and run them well.

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