Fitness exercises at home

Walks

Walking is the easiest and simplest exercise that you can follow to achieve fitness effectively at any time or place, because it does not need any tools or equipment, except for good shoes.

 On the other hand, it is possible to increase the pleasure of exercise by sharing family or friends with walking together all the time, keeping in mind that walking is among the controls to achieve a benefit for the body, in addition to working to increase the frequency of exercise in later times by adding walking Rapid from time to time or running and jumping in your place

push up

A push-up exercise is one of the exercises that can be applied at home without going to the gym is because this exercise is implemented for different body muscles that vary between the abdominal muscles, thigh muscles, buttocks, back, back, etc.

 When working on this exercise, apply it correctly by lying down and relying on the body's support on the forearms with their curves in the elbows, then improving the position of the shoulders with the elbows at right angles while raising the hips to a level commensurate with the shoulders, and at the same time fix the stomach and muscles of the buttocks, While maintaining a straight posture from head to heel for about 30 seconds, a break followed, then repeated.

The complete program of fitness exercises at home

 The following suggested program allows you to gain physical fitness at home by applying it for 20 minutes, divided as follows:

Running for 3 minutes as a kind of warm-up exercise before starting the rest of the exercises.

Preparing for jumping exercise as a kind of cardio exercises, by standing upright and then starting with the feet and feet sticking together, and then jumping so that the feet are far apart to the sides a little wider than the shoulder range, and during the jump, the arms should be opened, and repeat the exercise until 50 times, and when stopping and landing do not Slowly bend your knees; To reduce the effort on them. Apply stomach crushing and repetition exercises an average of 15 times.

 Apply the bridge exercise to the hips, by lying on the back and placing the hands straight with the body or opening them on the sides so that the palm rest is up, then begin lifting the hips to form a diagonal line with the shoulders, and repeat this exercise 15 times.

Relying on the last step of the ladder to apply the ascending and descending on it and switch between the feet for a minute. Reverse crunching exercise 15 times, by lifting the feet toward the upper body. Working on a climbing exercise, by going down to the ground and holding hands in a position to run, while keeping the back straight, then running for a minute. It is indispensable to apply push or push exercises, by repeating 15 times.

Doing a squatting exercise for a minute.