Exercises to do at home: Exercises that can be done at home

Exercise, which is a must for a healthy life, helps the person to stay fit both physically and psychologically. As the new type of coronavirus epidemic that emerged in December 2019 changed the lifestyle habits of the whole society, the society was closed to homes for precautionary purposes and its movements were restricted, it became difficult to lead an active life as before. Against this situation, which leads to a sedentary lifestyle, physical performance can be improved, blood circulation can be increased, lung capacity can be expanded and psychologically more vigorous can be felt with exercises to be done at home.

Before starting regular exercises that can be done at home, it is important for the person to be determined in this regard and the continuity of the exercises. So that the person can make regular exercise habits and prevent the activity from being delayed continuously. It is extremely important to choose exercises according to the condition of the person before starting the exercise during the pandemic process. Since he has been inactive for a while, exercises should be started with light movements and movements should be preferred according to the age, muscle mass, and current condition of the person. In addition, instead of exercising for one hour a day, exercises consisting of five-minute movements can be repeated 5-6 times a day. Thus, the sedentary lifestyle that occurs due to the COVID-19 epidemic can be successfully fought. With a total of half an hour of exercise done during the day, the person can feel stronger and fit both physically and psychologically.

It is extremely important to choose exercises according to the condition of the person before starting the exercise during the pandemic process. Since he has been inactive for a while, exercises should be started with light movements and movements should be preferred according to the age, muscle mass, and current condition of the person. In addition, instead of exercising for one hour a day, exercises consisting of five-minute movements can be repeated 5-6 times a day. Thus, the sedentary lifestyle that occurs due to the COVID-19 epidemic can be successfully fought. With a total of half an hour of exercise done during the day, the person can feel stronger and fit both physically and psychologically. It is extremely important to choose exercises according to the condition of the person before starting the exercise during the pandemic process. Since he has been inactive for a while, exercises should be started with light movements and movements should be preferred according to the person’s age, muscle mass, and current condition. In addition, instead of exercising for one hour a day, exercises consisting of five-minute movements can be repeated 5-6 times a day.

Thus, the sedentary lifestyle that occurs due to the COVID-19 epidemic can be successfully fought. With a total of half an hour of exercises performed during the day, the person can feel stronger and fit both physically and psychologically. Movements should be preferred according to muscle mass and current condition. In addition, instead of exercising for one hour a day, exercises consisting of five-minute movements can be repeated 5-6 times a day. Thus, the sedentary lifestyle that occurs due to the COVID-19 epidemic can be successfully fought. With a total of half an hour of exercises performed during the day, the person can feel stronger and fit both physically and psychologically. Movements should be preferred according to muscle mass and current condition. In addition, instead of exercising for one hour a day, exercises consisting of five-minute movements can be repeated 5-6 times a day. Thus, the sedentary lifestyle that occurs due to the COVID-19 epidemic can be successfully fought. With half an hour of exercise done during the day, the person can feel stronger and fit both physically and psychologically. Exercises to do at home.

By gradually increasing the exercise time when necessary, you can get rid of the feeling of fatigue brought on by a sedentary lifestyle and achieve a healthy and fit body. In this article, you can learn about some exercises that can be done easily at home. Exercises to do at home.

Breathing exercises


Exercises to do at home: Breathing exercises, which can be done easily at home, increase lung capacity. Thus, the person can get rid of the anxiety and worries felt during the coronavirus process and can be rehabilitated. Breathing exercises are also effective in reducing complaints such as shortness of breath and breathing difficulties caused by a coronavirus. Breathing exercises, which also strengthen the immune system of the person, are performed in 3 different ways. Before starting the exercise, you should sit in an upright position. One of the hands is placed on the chest and the other on the upper abdomen where the ribs end. All air in the lungs is blown out through the mouth. The upper abdomen is gently pressed to the trunk with the hand and then the nose is inhaled until the abdominal area is completely swollen. After waiting like this for a few seconds, breath, It is completely emptied by blowing the mouth in a whistling position.

Another breathing exercise allows different parts of the lung to be filled with air. During this exercise, which is performed by sitting in an upright position, both hands are placed on the sides of the body, below the rib cage. After the hands are positioned with the fingers of both hands facing each other, the air in the lungs is exhaled through the mouth and then the hands are pressed against the body. First of all, a deep breath is taken through the nose and held for 3-5 seconds. Then the air in the lungs is completely evacuated by blowing through the mouth. In the third breathing exercise, hands are placed on the chest area with fingertips pointing up. The index, middle, and ring fingers of both hands should be on the collarbones. After all the air in the lungs has been evacuated, Light pressure is applied to the body with the hands and a deep breath is taken through the nose. After the breath is held for a while, the air in the lungs is completely evacuated by blowing through the mouth. Thus, the exercises for the entire lung are completed. These exercises can be done in three sets, 10 times a day.

Abdominal exercises


Exercises to do at home: Regular abdominal exercises are effective in melting the fat accumulated in this area and tightening the abdomen. The most effective abdominal exercise that should be started after the body muscles are heated is to do sit-ups. In the shuttle movement performed by lying in the supine position on a flat surface, both hands are folded and placed on the neck area in order not to damage the neck area. Then the abdominal and hip muscles are tightened and the body is brought to a sitting position without support. If the shuttle movement, which can be challenging in the initial period, can not be performed, the legs should be tried to be raised at a 90-degree angle in the supine position in order to strengthen the muscles of the region. Another abdominal exercise is done by lying on the floor in the supine position. In this exercise, the hands and feet are stretched in the air and the hands and feet are tried to be touched. This move can be done 15 times in 3 sets. Thus, the person works the leg area as well as the lower and upper abdominal muscles.

Arm slimming and tightening exercises


Due to the weight gain of the person, the armpits lose muscle tissue over time and sag. The best way to strengthen the arms, which are one of the most disturbing areas, is to exercise. One of the best exercises that work one’s back and arms is planking. In this exercise, in which the face should be positioned facing the ground, the person must lean his elbows on the ground at a 90-degree angle and stand on the toes. It is important to keep the head and spine in the same position. In this way, the body can be kept still and the body can be moved up and down like push-ups. Another arm exercise can be done with the help of a chair or a coffee table. First of all, the person turns his back on the coffee table and leans. Arms are back and hands are on the coffee table.

Leg slimming exercises


Leg exercises that strengthen the leg muscles and melt the fat in the area are performed in the supine position. The leg is lifted up and lowered by tightening the abdominal and hip muscles. During this movement, the toes should be stretched to point up. In addition to this movement, which must be repeated 15 times in 3 sets, planking in arm exercises is among the leg slimming exercises. After taking the planking position, one leg is lifted and lowered from the knee without bending and the other leg is passed.

Neck hernia exercises


There are special movements for people with cervical disc hernia. Both hands are placed on the forehead area and the hands push the head back as counterforce as the head is pushed forward. A similar movement is done by positioning the hands behind the head. In this position, counterforce is created with the hands while the head is pushed forward. Another neck hernia exercise is performed by placing the right hand on the right side of the head. As with previous moves, the opposite force is applied. Then the exercise is repeated by placing the left hand on the left side of the head. Another type of exercise known as neck hernia exercise is performed by turning the head slowly, left and right, moving it up and down, and tilting it to the right and left. Neck hernia exercises can be repeated 10 times a day, in the morning and evening.

Lumbar hernia exercises


For lumbar hernia exercises, the person should lie on his back on a flat surface. The hands are placed below the waist and pressed against the hands with the back muscles. For the second exercise, one of the legs is pulled towards the chest. With both hands, grasp the leg below the knee and press the leg towards the chest area. The procedure is repeated with the other leg. The third waist exercise is done in a supine position. During this movement, the arms are at the sides of the body and the palms are facing the ground. One of the legs is lifted without bending the knee until the tension is felt in the back muscles of the leg. After waiting in this position for 2-3 seconds, the leg is lowered. Then the same movement is repeated with the other leg.

All exercises must be suitable for a person’s body, body weight, and condition. In order to avoid possible injuries, the body should not be strained more than necessary, the number of exercises and the duration of the exercise should be increased gradually. For a healthy body and strong psychology, do not neglect to exercise regularly. We wish you healthy days.

The page content is for informational purposes only. Items containing information about therapeutic health services are not included in the page content. Consult your physician for diagnosis and treatment.

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