One of the basic tasks of man is to maintain his health through physical activity and a good diet. Not everyone has the opportunity to attend a gym that creates a specific routine, however, with the help of home furniture it is possible to create personal routines that can be performed at any time of the day, so how about we teach you? Fitness exercises to create your own routine .
Universal insole
To achieve this template it is very easy to manipulate because you have to do 4 exercises for each training, 2 to 4 series and approximately 10 to 12 repetitions, depending on each person and how difficult the exercise is. Depending on whether , this consists of each part of the muscles of the human body and they are as follows:
Legs and buttocks
These exercises require lower body work, as do gluteal bridge exercises and all derivatives of squats.
If you want to maintain a good body and you are not very clear about what fitness is, here we bring you an article: Fitness Body.
Glute bridge
The first thing you need to do is lie on your back and on the other hand keep your feet on the floor. Press through your heels to lift your hips as high as possible without rounding your lower back. Consider shrinking your waistline. To finish this exercise, you should have a straight position with knees, shoulders and hips.
If you want to create more intensity while performing the exercise, you can maintain with only one part of the lower body, or you can wear a belt with some weight or something similar that puts pressure on the hips.
Scots
This is one of the most incredible exercises for the human body, however you should take into account some aspects of it.
If you’re not in optimal position to lower down, it could be due to restricted mobility in the hips or ankles. That’s why you should try to spend more time in the squat position every day, and at that time go as low as possible, do not lift your heels off the floor.
In order to achieve good balance when performing this exercise, the main factor is lunges, as well as the Bulgarian squat, which consists of lifting the back leg to focus more on the front leg. It can be used as a backpack weight on your back if you want, or if you want more intensity, you can carry gallons of water in your hands.
In addition, you should first repeat with one lower extremity of the body and then the next.
Push
The body works the upper body with these exercises, plus the main exercises for this category consist of push-ups and any number of related exercises.
This exercise is usually quite complicated for some people, however, to make it easier you can use a chair and stand on it, or you can use the exercise with one hand.
If the exercise is really too difficult for you, you can lean it against a wall or use a table as it has a higher surface. As you can support your feet in a higher position so that your head is closer to the floor to focus more on the shoulders during each repetition of the routine.
There are different types of exercises that we can do to make the routine easier, one of them could be maintaining a 90° hip position, keeping the feet on the floor and applying pressure to a lower area.
Another exercise that stands out when it comes to push-ups is the handstand push-up, which consists of leaning your feet against the wall and this generates more intensity in your shoulders. There is also wall climbing, which is very effective. Having good shoulders and vice versa having good hands.
traction (pull)
These movements performed in man are reflected in the upper rail of the body. As a general exercise, they usually use pull-ups which help the back and arms to achieve great results and doing these exercises at home daily gives very good results.
If you don’t have a bar to do this exercise with, you have the advantage of using the reverse rowing exercise, which involves standing under a resistance table and does the same job. If you have a table that tends to sag too much, the easiest thing to do is to put weight on the other side of it.
Another way to do this exercise is to use a broomstick or something similar on two chairs. By supporting your feet, you can make the exercise easier.
Core
This is not just based on the observed abs, so it is essential to include as much muscle mass as possible. In the exercises that can be done in this category, include the abdominal plank first, or you can do the abdominal wheel, but if you don’t have it, you can just use the inch worm or simply a ball.
heart
Scientists have shown that 6 minutes of jumping rope every day for 10 weeks helps achieve optimal aerobic capacity, which is equivalent to 30 minutes of jumping rope in the same week. It should be noted that doing cardio allows you to work all the extremities of the body while also improving stability and coordination.
There are a lot of ways to get big muscle resistance, usually using the very famous kettlebells which are some Russian weights used in Crossfit, using these weights in your daily routine you can do it several times consecutively in the series. Lighting.
Fitness exercises
Thanks to the information already revealed, a large number of physical exercises can be created as follows:
#1 Practice
- Perform warm-ups, where 100 rope jumps and turns are performed for the joints.
- Squat 4x 20 reps.
- Perform push-ups 4x 15 to 20 repetitions.
- Perform rows of 8 to 10 repetitions 4x.
- Iron the abdomen at 1 grade for 2 minutes.
- Finally, do mobility exercises.
Practice No. 2
- Do the regular stretch, where you jump rope 100 times and do turns at the joints at the same time.
- Perform 4 x 10 repetition lunges for each leg.
- Do push-ups at an angle of 10° for 4 repetitions of 90x focusing on the shoulders.
- Perform the side plank for 2 sets per minute.
- And to finish the movement warm up.
Practice N°3
- Perform warm-ups, where 100 rope jumps and turns are performed for the joints.
- Perform Bulgarian squats per leg for 4 × 10 repetitions.
- Perform push-ups of 4 x 15 or 20 repetitions.
- Perform 8 to 10 repetitions of the bar exercise 4x.
- Perform abdominal planks for one minute for two sets.
- Finally execute the last navigation.
Practice No. 4
- Do a daily warm-up where you jump rope 100 times and rotate your joints.
- Perform the glute bridge for 4 repetitions of 20 series.
- Perform wall climbs for 5 sets of 4 repetitions.
- Perform the reverse row for 12 sets of 4 to 10 repetitions.
- Do the dynamic plank alternating leg lifts with the opposite arm with 10 sets of 2 repetitions on each side.
- And to end the day’s training, do a warm-up movement.
#5 Practice
For example, you can use grades to generate more fatigue in a human, as shown below, which consists of 4 grades:
- Perform lunges for each leg for 10 repetitions.
- Perform 15 repetitions of push-ups.
- Perform 8 repetitions of the bar.
- Do 5 repetitions of the inch worm.
- Perform jumping rope using heels back 100 times.
All exercise routines should be performed to complete all rounds in minimum time, resting as few times as possible. If you are a beginner exerciser, you can only perform two series of routines. You can add a few more sets to get enough volume.
7 Minute Fitness Workout
Aiming to solve the problem of sedentary people in offices and executives , the Human Performance Institute of Florida examines Chris Jordan , an expert on fitness-related topics, who developed ways to put an end to the lack of time argument.
It’s often difficult to fit exercise into everyday work, which is why Jordan has created a high-intensity workout plan that can get you seven minutes a day.
The study of the magazine “American College of Sports Medicine Health and Fitness” Jordan with his partner Brentt KLIKa its promotion spread around the world and the study was the most loved by wellness teachers.
Despite its detractors, this technology has reached implementation levels in remote areas of the world.
The main thing that is needed to perform this study is a chair that can support your weight and clearly your body. In addition, the routine consists of twelve exercises, each of which you must perform for 30 seconds, with a ten-second rest period between each exercise.
You can’t change the order of this routine because it’s designed to tighten the opposing muscles and change your heart rate as well.
Next we show you the fitness exercises you will follow in this study:
- Making the jump.
- Perform squats against the wall.
- Do push-ups.
- Practice sitting.
- Climb up and down the chair.
- Do squats without the support of the wall.
- Place your hands on a chair and do triceps.
- iron
- Perform sandwich knee raises.
- Execute the steps.
- Do push-ups with twists.
- Perform a side plank.
This fitness studio made such a sudden change in the world that the company “Business Insider” wanted to carry out this study one by one. Editor Eric Brodlen At the beginning of the process, despite this, he was not satisfied with the results .
And with continued practice, he realized that he had difficulty breathing in the exercises because some required great effort to get into good posture to perform them. It is noteworthy that after his exercise he reached a point where he did not feel tired.