Because of the fast life and commitment it often happens to abandon your body. In that way, we weaken our immunity and we are prone to injuries and diseases. Despite all the obligations, we need to move our bodies. By exercising daily for a very short period of time, we can regain our shape. It is necessary to choose the best exercises to combine and success is guaranteed. You don’t need to go to the gym for these exercises and that gives you more time. You can also exercise in pairs, with a spouse or friend. In pairs, everything is easier and more interesting. Here we will introduce you to some of the exercises that you should do every day and your body will regain resistance and energy.
The best exercises for which you do not need equipment
Here are some of the best exercises you can do without any tools or aids. They are very simple and easy to learn and do not require too much space. Before each exercise, don’t forget to stretch your muscles so that I don’t get injured.
This is one of the best exercises because it uses several muscle groups. It is very simple and does not take up much space. You need to get down on the floor lying on your stomach. Place your arms at shoulder height, bent at the elbows. Be sure to straighten your back. And you simply begin to lift your body off the ground by straightening your arms. Depending on your current condition, repeat this exercise in 3-5 series.
This is a great exercise that affects the muscles in the legs, abdomen, and back. And it also improves your balance. The initial position of this exercise is to stand with your legs spread shoulder-width apart and place your palms on your hips. Then step forward with your right foot forward. Then you go down so that the knee of your left foot just touches the ground while your right foot bends below 90 degrees. After 10 repetitions, do the same again, just change positions with your feet. It is recommended to do this exercise in 3 series.
One of the most demanding exercises. Increases cardiovascular endurance and strength of your muscles. The exercise begins with you standing with your legs shoulder-width apart and your arms close to your body. Start descending to the ground with your arms outstretched in front of you where you come to a push-up position. Then throw yourself off the ground with your hands, get up, and jump in place. This exercise is also done in a series of 10 repetitions.
A basic exercise that affects the muscle groups in your legs, lower back, and hips. Stand with your legs shoulder-width apart, which if you notice is the basic posture for almost any exercise. Then bend your legs at the knees and lower your back to the bottom, as when you want to sit. When you get to the position to squat up again and repeat all this. To maintain balance, our advice is to stretch your arms out in front of you. This exercise should be done in 3 sets of 20 repetitions.
The best exercise for your abdominal muscles. You start this exercise by lying on your back and bending your legs at an angle of 60 degrees so that your feet stay on the ground. You start this exercise by lying on your back and bending your legs at an angle of 60 degrees so that your feet stay on the ground. Place the palms of your hands on the back of your head. Then start lifting your abdomen until your chest touches your knee. Then roll to the starting position and repeat this 15-20 times in 3 sets.
The best exercises with simple equipment
With a few simple pieces and cheap equipment you can do some of the best exercises. These pieces of equipment do not take up much space and are easy to dispose of.
STANDING OVERHEAD DUMBBELL PRESSES
This exercise involves your muscles in your arms, shoulders, and upper back. You need 10 kg dumbbells here. Stand in the initial standing position, with your feet shoulder-width apart. Stand in the initial standing position, with your feet shoulder-width apart. Take your dumbbells in your hands. Move the weights over your head so that your upper arms are parallel to the floor. Start pushing upwards until your arms are fully extended above your head. Bend your elbows and lower your weight back until your triceps are parallel to the floor. Do 3 sets of 10-15 reps.
This exercise is ideal for all the muscles in the upper part of the body. And for this exercise, we advise you to use dumbbells weighing 10 kg to wait. Lean forward at the waist so that your back is at a 45-degree angle to the ground. Your hands should be next to your body. Start with your right hand, bend it at the elbow and pull the weight (dumbbells) towards the chest. Then return the right hand to the starting position with the dumbbell and repeat the same with the left hand. In one series, do 10 lifts with each hand.
PILATES BALL SITUPS
This is the best exercise for the lower back and buttocks. You need a Pilates ball for this exercise. Lie on your stomach with your arms outstretched above your head, in the Superman position. Place the Pilates ball between your sheets and your feet. Stretch your arms above your head and straighten your spine. Then raise your arms and legs at the same time and keep them in the air for about 3 seconds. This exercise is then done in 3-5 series of 10-15 repetitions.
ROLL PILATES BALL
You also need a Pilates ball for this exercise. Doing this exercise increases the strength of your arms, shoulders, and abdomen. Kneel on the floor and place a Pilates ball in front of you. Put your hands on the ball and lean on it with your weight. Then, without bending your arms at the elbows, pull the ball towards you and then away from you. Try to repeat this 10 times in 3-5 series.
JUMPING THE ROPE
Many would say that skipping rope is a child’s play but with its help you can do the best cardio exercise. With the help of this exercise, you can do great cardio training and improve your fitness. For beginners, I recommend basic training with skipping rope. Grasp the rope by both ends with your hands, swing it forward, and skip it. This exercise is done on time and it would be good to do the exercise for about 5 minutes. Once you have mastered the basic exercise then you can move on to a little more demanding rope jumping exercises. With advanced exercises you have more choices. You can skip the rope alternately with your right and left foot, or cross the rope when swinging. These are also great exercises for coordinating movements.
It takes very little time to exercise. As you have read, you do not need a large space for these exercises, so you can perform them at your home. By combining some of these best exercises and doing them every day, you can quickly see positive results. Your body will be grateful to you and you will feel better. In a healthy body, a healthy spirit!