Today, we are going to take a detailed look at some exercise techniques that can be easily practiced at home for those who don’t have time to go to the gym. Before we begin, it is almost always mentioned that continuity is the most important concept in sport. You can easily have a fit body by spending only 1 hour a day doing sports at home.
Taking a Walk
It is one of the basic movements of sport. You will need a treadmill for walking at home. If you don’t have a treadmill, walking for at least half an hour every day, taking care to choose a place close to your home, is very effective. Considering that walking without sweating will not be beneficial, take care to walk at a fast pace. You will get a more efficient result by using the tactic of walking one lap and running one lap.
Shuttle
Among the exercise movements, it is the most effective for developing the abdominal muscles. Starting with 8 repetitions, lie on your back on the floor and… place your hands behind your head. Without moving your legs, sit up halfway and lie down again. Once your body has developed, try to perform this movement in a full upright position. You should take care that your chin does not touch your torso. As your abdominal muscles develop, you will be able to do the movement more easily. In this case, gradually increase the number of repetitions.
Superman Movement
With this movement you develop your back muscles. Lie face down on the floor and stretch your hands forward so that your palms touch the floor. Lift your feet up without breaking the straight position of your legs. Try to stay in that position until you can strain your muscles. Then relax and repeat the movement. As the muscles develop, you should increase the number of repetitions.
Stretching Back
Among exercise movements, it is known as calf stretching. Kneel on your feet and bring your hands together on your chest. In this position, stretch backwards as far as you can. These exercise movements, which are very effective for tightening the calves, are also effective for the muscles in the lower back. You should try to increase your stretching time over time.
Hip Raise
Thanks to this movement, you will develop your back, lower back and arm muscles. Lie on your back and bend your knees. Your hands should be parallel to the floor. In this position, lift your hips up. Stay like that until your muscles are strained and then relax. You set the number of repetitions to 8.
One Leg Lateral Squat
With this movement, it is possible to work your front and back calf muscles. Spread your legs a little wider than shoulder level. Bend and lift up, keeping one leg straight and the other bent. For 8 repetitions, split the movement between your right and left leg.
One Leg Lean Forward Squat
Similar to the previous movement, it is among the exercise movements for the development of leg muscles. Take a step forward with one leg and bend down so that your body remains upright and stay that way for as long as you can. Then relax and complete this movement for 8 repetitions. Remember to divide the number of repetitions between your right and left leg.