Some people can go to the gym regularly, others, unfortunately, do not have this pattern or do not go at all. All-day stress, working conditions, meetings, etc. Then it can be quite tiring, both physically and mentally. Of course, it seems very difficult for you to go in for sports with this fatigue. When I look at the original thing, I must regret it; These are all great excuses you make to avoid doing sports!
Home exercises as if you went to the gym to have an effective body. It is really possible to do sports at home at… But there is only one thing to remember here! You need to do this sport regularly and increase its intensity day by day to progress. In other words, if you exercise for 5 days a week, not doing any sports the following week will not benefit you in terms of muscle development. Even if you do sports at home, you should definitely have a sports program and stick to it.
Look, they say “Medicine is not exhausted” so that we can do sports for you. After the fatigue of the day, it is normal to be lazy to go to the gym, but how about doing sports at home? “How to do sports at home, but how?” I hear you ask. Wait, I’m telling you!
You can continue to add color and movement to your life with sports movements at home, which we will explain in detail below and apply only with your body weight without using any tools. You can start these movements in the first place, in 20 repetitions, and in the following weeks, you can challenge yourself by increasing this number. The number of 20 reps may seem too small for most people, but make sure your beginner’s muscles are not used to regular exercise, this will be a pretty reasonable number. However, if you want to do more at the beginning, you can increase this number to your limits. Also, keep in mind that you need to care about your diet while exercising at home. Therefore, you can also use supplements that will increase efficiency in sports.
Home Sports Program
One-Leg Top of the Board
This movement works the body’s abdomen, shoulders, and hips.
Start the movement with the “wooden” position, your fingertips on the ground, your back straight, and your shoulders forming a line with your wrists. Breathe and gently lift one leg so that it stays flat with your back. Be sure not to strain your back while doing this. Tighten your belly. Then bring your leg to its starting position and exhale while doing so. Practice the movement for the other leg.
This movement works all over the body.
Start the movement by standing upright. Crouch down on the ground. Then put your hands on the ground with your hands in front of you and jump back to the board position by throwing wood with your feet. Then pull your feet back into your hands. Raise your hands and jump to your first position. Repeat the movement in this way.
This movement activates the abdomen, shoulders and inner legs of the body.
Start the movement starting from the wooden arm, standing on your lower arm. Make sure your elbow is flush with your shoulder and your back is straight. Avoid touching the floor with your waist and back.
Raise one leg by placing your feet on top of each other or holding your lower and hind feet behind your upper foot. Pull your hips upwards to prevent the legs from touching the ground.
This movement works on the hip and leg areas of the body.
Start the movement by slightly bending your knees. Make sure your chest is upright and your back straight while doing the movement.
With two feet, slowly come to the left in a half squat position and jump. After jumping, land on the floor so that your weight is on the heel and not on your toes. Then make the same move to the right and continue doing.
This movement activates the hip area of the body.
Start the movement by standing in a straight position. Put your hands on your waist. Extend your right foot back in the “lunge” position with your fingertip touching the ground. Fix your left foot heel on the ground and then break your left knee to 90 degrees. As your right knee does not touch the ground and moves your upper body, rise up and down. After reaching the target repeat count, return to the starting position and perform the movement for the other leg.