Sports Movements, which are a must for a healthy body and psychology, can be defined as simple body movements that people of almost all ages can do even at home. Although people mostly prefer gyms for regular exercise and Sports Movements, sometimes this can be difficult due to the intense pace of life. The person can improve his physical performance and expand his lung capacity with Sports Movements to be done at home, especially on days when it is difficult to do sports due to the mandatory restrictions brought by the coronavirus epidemic.
Exercises that can be easily made into a habit with simple movements that can be done at home help the person to be both healthy and fit. The person should start the exercises to be done at home according to his / her condition. Especially people who have been isolated from active life for a long time, start exercising with light movements, It is important to plan exercises suitable for his age group and muscle mass. For beginners, exercise should be done in sets divided into short periods of time spread throughout the day, rather than over a long period of time. With a total of half an hour of exercise program during the day, the person can feel physically and psychologically more active, strong, and fit. You can get rid of the feelings of fatigue, weakness, and exhaustion brought about by the sedentary life you have been exposed to for a while, and you can have a healthy and fit body.
In this article, you can get detailed information about the types of exercise and sports Movements that can be easily applied at home. With a total of half an hour of exercise program during the day, the person can feel physically and psychologically more active, strong, and fit. You can get rid of the feelings of fatigue, weakness, and exhaustion brought about by the sedentary life you have been exposed to for a while, and you can have a healthy and fit body. In this article, you can get detailed information about the types of exercise that can be easily applied at home. With a total of half an hour of exercise program during the day, the person can feel physically and psychologically more active, strong, and fit. You can get rid of the feelings of fatigue, weakness, and exhaustion brought about by the sedentary life you have been exposed to for a while, and you can have a healthy and fit body. In this article, you can get detailed information about the types of exercise that can be easily applied at home.
Sports Movements: Belly melting movements
Sports Movements: When abdominal exercises are applied regularly, it helps to melt the accumulated fat, strengthen the muscles, and tighten the belly area. Before starting abdominal exercises, also known as melting belly movements, the body should be warmed up and the abdominal muscles should not be strained more than necessary. Some of the exercises that can be applied to lose belly fat are as follows:
It is extremely important to apply the shuttle movement correctly, which provides strengthening of the upper abdominal muscles. It is recommended that the person sleeps on his back on a gym mat or carpet before starting to take sit-ups. For the shuttle movement, the knees should be bent and the feet should be placed on the ground. The neck area should be supported with both hands to prevent damage to the neck muscles. During the sit-up movement, the abdominal and hip muscles are tightened and the body is brought to a sitting position, and then the movement is repeated by coming back to the supine position. In the event that the shuttle movement, which can be immobile for a long time or can be difficult for beginners, can not be done, the legs can be tried to be raised at an angle of 90 degrees while lying on the back.
Another effective belly melting exercise is the plank movement. For planking, the person must first take a position with his face facing the ground. All bodyweight is given to the toes and elbows. Try to stay parallel to the ground for as long as possible. With the feeling that the abdominal muscles are warming, the movement is ended.
It is recommended that the person should be in good condition before performing the belly melting movement, which is a compelling movement. For climbing, which is an effective exercise method for melting the belly, first of all, the person should take a push-up position. Then, in a climb, first the right and then the left leg are pulled forward.
Before starting the pedaling movement performed by lying on your back, the hands are brought together in the neck area. Then, the legs are lifted up and moved back and forth by breaking at the knee as if you were pedal.
Shoulder movements, which are an important type of exercise for a strong physique, are extremely effective in strengthening the shoulder muscles. Shoulder movements that improve the posture of the person are another type of exercise that can be easily applied at home. The shoulders can be strengthened by push-ups without a tool. Shoulder movements are more effective when done with dumbbells. Dumbbell weight should be chosen depending on the person’s muscle strength. The feet are opened shoulder-width apart and the dumbbell of equal weight in both hands is moved up and down simultaneously. During this movement, the inner surfaces of the arms should face forward.
This movement, which is recommended to be applied in 3 sets during the day, can be repeated 10-15 times depending on the muscle strength of the person. Another shoulder movement in which feet are made by opening to shoulder width is done by simultaneously lifting the dumbbell in both hands to shoulder height. During this movement, the outer surface of the hands should be positioned facing both sides of the body. The same movement can be done by lifting the arms in front of the body. Another shoulder movement is done in the plank position. After the person balances himself with the tips of his feet and one hand, the dumbbell in the other hand is pulled back and then dropped on the ground.
Sports Movements: Leg movements, which are used to melt fat in the leg area and strengthen leg muscles, are another type of exercise that can be done at home. During this exercise, which is performed by moving to the supine position, first of all, the abdominal and hip muscles are tightened, then one of the legs is lifted up and down again. The movement is repeated with the other leg. During this exercise, the toes should be stretched facing up. Another effective leg exercise is the plank movement. During the plank movement performed in the prone position, the legs are lifted and lowered sequentially without bending the knee. Other leg movements that can be done easily at home can be listed as follows:
For the scissors movement performed by lying on the back, the palm is placed next to the hip, facing the ground. Then the legs should be stretched sequentially and moved up and down without breaking the knee. The movement should be repeated rhythmically, and the feet or legs should not touch the ground until the exercise is terminated.
Kicking back in a crawling position is an effective exercise in strengthening the leg muscles. It is important that the waist is in a straight position while the knees and hands are in contact with the floor. One of the legs is stretched back as far as possible and brought back to its original position. Leg movement should be done slowly and by feeling the muscles, not as fast as kicking.
SIDE LEG MOVEMENT:
During lateral leg movement on the right or left side of the body, the head should be supported by one of the hands. The other hand should be positioned at chest level with the palm facing the ground. While the lower leg is stretched and not bent at the knee, the upper leg is moved up and down. After approximately 10 repetitions, the side leg movement is repeated with the other leg.
The feet are opened shoulder-width apart, and then both hands are stretched forward. After positioning the arms with palms facing down, crouch down until the upper part of the legs is parallel to the ground and then return to the old position. During this movement, knees should not exceed the toe, and body weight should be given to the heels.
Another effective leg movement is on-site jogging. During the jogging movement performed in an upright position, one of the knees is pulled up first, while the cross arm is lifted up. The movement is quickly repeated with the other leg and arm. During the on-the-spot jogging motion, knees should be raised as high as possible.
There are many types of exercise that can be done at home for a healthy body. Pilates movements or yoga movements are also among the exercises that can be easily applied at home. You can get rid of excess fat and increase the elasticity of your body with pilates or yoga movements. As in all exercise types, the body should not be strained more than necessary during these movements. Do not neglect to exercise regularly for your body health and psychology. 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 content of the page. Consult your physician for diagnosis and treatment.
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