No Equipment Required: Very Effective Home Exercises That Will Take Less Time
While we neglect sports activities, we neglect sports activities. We may not have enough time to run with the first lights of the morning, swim in the sea at twilight or stroll among the fresh flowers of spring.
However, sports is one of the activities that should not be neglected. For those who do not have time to go to the gym, exercises that provide a great effect in a short time grow. Here are 35 minutes of home exercises you can do.
Jump from lines Exercise
Draw a straight line on the ground or place a string that is unlikely to slip. Then lift your legs at an angle of 90 degrees to the ground and jump to the right of the rope to the left. Take care to move your arms in this exercise that will last for 5 minutes.
Hip and hip thinning exercise
Lie on your back on a flat surface. Start raising your legs. Repeat this movement 15 times, three sets. Take a 2-minute break between each set. In this exercise, which will take 12 minutes in total, be careful not to get support or break your legs by putting your hands under your hips. Because doing this will steal the benefit of the movement.
Half squatting movement Exercise
Stand upright to do half squat that runs many muscle groups on the legs at the same time. Then tie your hands forward and crouch as if you were sitting in a chair. Be careful to keep your back straight and not lean forward. Repeat the movement 10 times. Wait until your muscles hurt at each stage of this exercise, which will take a total of 5 minutes, and then confirm.
The power to do pushups exercise
Switch to the normal board position. Make sure all your muscles are tight. Take a deep breath and start doing push-ups. As you approach the ground, breathe, then breathe and push yourself upwards. Repeat the movement 20 times. If you feel pain in this exercise, which will take a total of 5 minutes, take a 30-second break after 10 push-ups.
Superman movement Exercise
Lean on the floor for a Superman workout that is ideal for back muscles. Extend your hands forward with your palms facing the ground. At the same time, try to raise your feet without breaking your knees. Imagine you are flying in the sky. Immerse yourself after stopping as much as possible. Continue this movement, which significantly works your muscles for 3 minutes.
hip lift Exercise
Lie on your back and break your legs from the knee. Try to lift your hips off the ground with your hand on the side to support the floor. Stop as much as possible and then free yourself. This movement, which will take a total of 5 minutes, will work your back and arm muscles significantly.
Push-Up Movement on Knees
This is a movement that works your shoulders, arms, chest, abdomen and leg muscles. Lay it face down and open your hands at shoulder level and lift your torso into your hands. Raise your feet together by crossing your feet. You can start doing this movement on your toes instead of your knees over time, in the form of classic push-ups.
This is a movement that works your back muscles and stretches your calves. Kneel on your feet, cross your arms; or flex it forward, it can be done both ways and bent backwards. Count up to 10 and verify. As your muscles get stronger, you can extend the stretching time.
The shuttle movement that works your abdominal and upper trunk muscles is one of the most common movements. For this movement that you can easily do at home, lie down first. Try to raise your shoulders and upper body with your hands under your head. Make sure your chin is not touching your body. Be sure to strain yourself in the beginning. Over time, you will begin to make the movement smoother. You can repeat the shuttle movement 8 times a day.