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Exercising at home

We can always exercise at home or go outdoors at the park and jog if we can’t visit the gym. All we need is a little willpower and a small amount of spare time every day so that we can enhance the quality of our life. Special equipment is not needed, we can simply use the furniture and other objects lying about the house.

Although with limited room space, you must warm up well before every exercise. You can start with an easy jog in one place, or use a stepper or a strong box that can be used as a stepper and do a couple of steps on it. Then mildly stretch all the joints in a circular motion,  so that you can regain their mobility. Continue with the warm-up, your body needs time to relax and release the everyday stress. If you have more room you can also skip rope.

Depending on whether you prefer to lose weight or just stay in shape, you can freely decide the intensity of the exercise, while we give you useful advice about:

  • – Squats (Backside and Buttocks) –

    for this exercise you will need a chair. Stand in front of the chair, keeping your legs slightly apart and back firmly straightened. Extend your hands in front. Gently lower your backside as if sitting down until you touch the chair with your buttocks, but do not sit down. Hold this position for a few seconds and then return to your standing position. It is extremely important when you are squatting to keep your knees behind your toes and your back straight. -Abs (Abdomen and Back Muscles) – take a standard sit-up position. Start with a few of the standard sit-ups, then add a little pressure by lifting your feet of the ground, so that the legs are bent at the knees or raised on a chair. Lift the upper part of your body until you separate the blades from the ground, without bending your neck.

 

  • -Lower Abdomen –

    lay on the floor and raise your legs 45 degrees from the floor. Keep your legs mildly apart and straight at all times. Cross your legs and then spread them. At first, your body should be on the floor, and in due time try to lift your legs so that you can make a 90 degree angle from the floor. Hands forward and keep your balance with your abdomen.

  • -Dips (triceps and shoulders) –

    use a chair for support. Turn your back and sit at the edge. Hands under the body. Slowly move from the chair, straighten your legs and descend down by using your triceps. Straighten your body as much as your hands can hold it, stay one second in that position, then slowly lift yourself up. If you find it hard to do this exercise with straightened legs, bend your knees at the start and descend in that position.

Although with limited room space, you must warm up well before every exercise. You can start with an easy jog in one place, or use a stepper or a strong box that can be used as a stepper and do a couple of steps on it. Then mildly stretch all the joints in a circular motion,  so that you can regain their mobility. Continue with the warm-up, your body needs time to relax and release the everyday stress. If you have more room you can also skip rope.

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