8 Moves to Make the Most of Your At-Home Workout

 8 Moves to Make the Most of Your At-Home Workout

healthline.com


A home workout doesn’t have to be time-consuming or complicated in order to be effective; with just one or two pieces of equipment, you can get your heart pumping and build some muscle as well. Check out these eight great at-home moves that will help you get more out of your workout without having to drive across town to the gym every day.


8 Moves

Here are some of my favorite at-home exercises: 1. Push ups 2. Squats 3. Lunges 4. Crunches 5. Bicep curls 6. Triceps extensions 7. Rows 8. Leg Lifts If you do these eight moves for 10 minutes every day, you'll be in pretty good shape by February!


#1 Pushups

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This bodyweight exercise is a great way to burn fat and tone muscle. The pushup will also strengthen your core, which is particularly important as you get older. Plus, it’s easy to do; just place your hands slightly wider than shoulder-width apart on an elevated surface and lower yourself until your chest nearly touches that surface. Press yourself back up without locking out your elbows at any point. (If you don’t have a gym membership or time for a trip to the local weight room, pushups are a must.) If you want more advanced moves in addition to pushups, check out these bodyweight exercises here.


#2 Bodyweight Squats

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This exercise can be done anywhere, and it gives you a powerful quad burn. Hold a set of dumbbells at your sides, and keep your chest up as you bend your knees until they’re bent at a 90-degree angle. Squat down slowly, pushing back through your heels; make sure to keep your weight on your heels (rather than your toes) for balance. If you need help, hold onto something sturdy like a chair or pole for stability. Once you’ve reached a 90-degree angle, push back up through your heels again. That's one rep! Repeat for about 20 seconds—you'll feel it by then!


#3 Swimming

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Swimming is a great low-impact workout that’s easy on your joints. It’s also a full body exercise because you use so many muscles at once – your legs, arms, shoulders and even some chest muscles! Just remember that water and chlorine are excellent conductors of electricity. As such, try not to use metal jewelry in swimming pools (you don’t want current running through your ring!) And never put your fingers near a pool drain—they can get zapped.


#4 Pullups/Chinups

healthline.com


You can do these one of two ways: Set a towel on a high bar, grab it with an overhand grip, and hang beneath it while you do pullups. Or set a bench underneath a chinup bar, grab it with an overhand grip (palms facing away from you), and perform your reps in reverse. The advantage of doing them that way is that you get better leverage for your upper back. However, if you want faster results (if speed is what's most important to you), try doing them from a false starting position—that is, hanging from your feet or knees first. This puts more emphasis on your lats—the muscles responsible for pulling your body up toward something overhead.


#5 Stair Sprints

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These are great for getting your heart rate up in a hurry, says Johnson. Stand on a step with a 6-to 8-inch rise (the higher it is, the harder it will be) and take 10 fast steps up and down. Alternate with 10 more resting steps where you just stand there (don't dip down too much or you'll defeat your purpose). Do two sets of 15 reps; when you get good at that, do two sets of 20. Doing any exercise for 30 seconds as hard as you can is going to leave you pretty winded, says Johnson.


#6 Weight Training

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You don’t need fancy equipment for weight training. It can be done with any dumbbell set you have or if you are working out at home, with your own body weight. It is a great option for beginners and advanced exercisers alike. Even if you only want to work out at home a few times per week, there are many benefits that will keep you motivated! Weight training can help build lean muscle tissue which in turn burns more calories when compared to fat tissue. This is especially important because once we age it is difficult to build muscle tissue; therefore, we must continue to challenge our muscles.


#7 Yoga/Tai Chi

womenshealthmag.com

There are dozens of different styles and schools of thought within these two branches, but at their core they’re both based on movement. Although doing Tai Chi has been proven to help people improve balance and decrease stress levels, practicing either one can increase your body awareness—and that’s never a bad thing when it comes to working out. Making sure you take some time each day for formal movements is key: It’ll help make sure you don’t focus so much on specific workouts that you start neglecting your body as a whole.

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