Did you know that training your body can improve your every days? Yes it can actually and it is not as difficult as you think, you do not need to go to the gym or do impossibly complicated exercises. Here you can read about the 14 most useful exercise to get start your training session at your own home.
To practice this exercise you won’t need any equipment. The first thing you should do is to stand straight and spread your legs shoulder width apart, meanwhile lifting your arms until they reach the right angle. The second step is to bend your knees and crouch as deep as you can. That’s right, you just did half of the work. Now you should stand up and repeat 20-30 times before your first rest. The rests between exercises shouldn’t be too long, only 3 to 8 minutes. Do at least 3 sets.
As the previous exercise this can be practiced at your own home without any equipment. To do this one first of all you will have to lie down on the floor and bend your knees until they reach the right angle. The second thing you will have to do is to place your hands behind your head. If you are in the right position its fine, you are ready to do the exercise in the wake of the following instructions. Firstly, try to reach your knees with your chest. Secondly, lay down slowly. Repeat this 20- 50 times and take long rest before you start your next reps.
To do this exercise first of all you should get into a position with placing your hands to the floor and spread them a bit more far one another than your shoulder width. Try try to pay more attention to your back here since the more your spine is straight the more the exercise is useful and healthy. If you are in the right the first thing you have to do is to bend your elbows as much as you can and try to reach the floor then straight it again. This exercise need to be repeated 10 times with 2-4 minutes rests. Repeat it as much as you can, though.
4. Triceps dips
This exercise requires some equipment that can be found in everyone’s home. To get start you will need to get a chair or something on which you can place your hands turned down. Make sure you place them behind your body. Pay attention that you should stretch your arms as much as you can before you start your reps. When your legs are on the floor and your arms are stretched the only thing you should do is to bend your elbows and go as down as you can with your body towards the floor. You should do 10-15 reps in 4-5 sets with only 4-5 minutes rests between the reps.
5. Standing calves raises
First of all you will need something to step on like a stool for instance. After you got your helping device, step on it with your feet but only one-third of your foot have to be on the stool the other two-third will be in the air. To start the exercise you must lift your heels up than lower them. To stay balanced during the exercise hold a chair-back. You should do 20-30 reps in 4-5 sets with only 4-5 minutes rests between the reps.
6. Split Squat
Begin with stand straight with hands on your hips. The next step is to jump into a split leg position with one leg forward and one leg back. This is where the exercise really starts. If you are in the right position try to reach the floor with your leg set back position. Repeat it 20-30 times before the first rest and pay attention to the straight upper body posture. Do it in 4-5 sets and rest only a few minutes between the sets.
7. Back extensions
Lie face down on the floor with your hands placed behind your ears. Stretch your ankles as much as you can and pay attention to your ankles; they shouldn’t be lifted while you are doing the exercise. The next thing you will have to do is to raise your head from the floor as high as you can without moving your head up and down. This exercise has to be repeated at least 10-16 times with longer 5-8 minutes rests between the sets.
8. Dumbbell alternate biceps curl
To do this exercise you will need an equipment which you can hold on your hands like dumbbells. Firstly, grab your dumbbells. Second step is to stand straight with your hands parallel to your body while you are holding the dumbbells. If you are in this position start to raise one of your hands by bending your elbow till your hands reach your chest. Then let it slowly down and do the same with your other arm. This exercise need to be repeated at least 10-16 times with each of your arms with 3 or 4-minute rests between the sets.
9. Air bike
Lie flat on the floor with your lower back pressed to the ground. Than place your hands behind your ears and lift up one of your legs to the right angle meanwhile stretching the other one. The following step is to trying to reach your knees with your elbow. Approach your left elbow with your right knee then switch sides. Do 20-40 reps by changing this two positions with longer 10-15 minutes rests between the sets.
10. Alternate heel touchers
To begin with, lie down on your back and place your hands parallel to your body. Bend your knees and make sure you don’t lift your legs throughout the whole exercise. Raise one of your arms 10-20 cms up keeping it parallel to your body and try to reach your heels with your hand. Do the same with your other hand and repeat one after another. Do 20-40 reps by changing these two positions with longer 10-15 minutes rests between the sets.
11. Bench jump
To perform this exercise, again you will need something you can jump on. First stand facing the stool or the thing you can jump on. Than bend your knees a little bit to prepare yourself to jump and jump. Here you have to pay attention not to lose your balance so find something which on you feel confident to stand and jump on it. This exercise need to be repeated 2-25 times with 10-15 minutes rests. Repeat it as much as you can.
12. Bear crawl shoulder tap
Start off with putting one of your hands to the floor and the opposite leg. While lifting up your other hand and leg from the floor and try to reach your leg with your hand. Then go back to the starting position and repeat it with your other leg and arm. This exercise need to be repeated 10-20 times with 2-4 minutes rests. But don’t stoop if you can do more.
13. 90-Degree jump squat twist
First of all bend your knees a little bit and place your hands on the two sides of your body. Secondly, go a bit deeper and prepare yourself to jump. If you are ready jump ninety degrees to the right side as high as you can. Then repeat and turn around. Do as much as you can and rest at least 20 minutes between the sets.
14. Twisting Windmill
Lie down on the floor with extended arms on your sides and straight legs. First lift up your legs in the right angle to your body. Twist your hip to the left and repeat it to the other side. Repeat this exercise at least 10-16 times with each of your arms with 10-15 minute rest between the sets.