We frequently ask ourselves what activities are the best for turning into a good shape, but since this is usually individual thing, it is challenging to provide a definitive answer. Furthermore, not everyone starts with the same level of physical fitness or has the same background in exercising. Some folks have a somewhat wider selection of workouts since they understand the fundamentals and know how to perform exercises correctly. This does not, nevertheless, imply that you cannot advance beyond the fundamental workouts and accomplish your objective; in fact, several fundamental exercises, when done correctly, might produce amazing outcomes.
It is best to base the training on fundamental exercises because we lack the option of equipment and have a reduced potential selection of exercises while working from home. This means that difficult exercises like squats, core exercise, glute bridge, cardio exercise, upper and lower body strength, most likely will be the main workouts you perform during your training. The most fundamental things come first.
The greatest way to start the day is with exercise. You’ll have more strength and stamina to handle both anticipated and unforeseen daily obstacles. While exercise has long-term benefits, there are also immediate effects. Our PERSONAL TRAINERS has prepared for you 5 basic exercises that you can do alone at home:
1. Squats
2. Skipping Rope
3. Sit Ups
4. Plank – Push Up
5. Glute Bridge
# 1 SQUATS
Nobody is unable to perform squats, period. It is a vital component of our lives and is not just favored by athletes. Acquiring proper squat technique benefits us in both our regular activities and maintaining a healthier back. How many times have you bent your back and put the biggest effort into the item you lifted off the floor instead of going into the squat?
How to do it:
Stand straight with your feet hip-width apart;
Tighten the abdominal muscles;
Lower yourself, as if you were sitting on an invisible chair;
Keep your spine straight at all times;
Heels must not lift off the floor;
You can keep your hands on your hips or stretched out in front of you for easier balance;
Straighten your legs and knees to stand up;
Advice: Start with perfecting the classic squat and work your way up to more complex ones using different weights. Practice diligently and carefully, and only add load when you are positive that you are performing the exercise correctly!
# 2 SKIPPING ROPE
Skipping rope in aerobic mode is an exercise done for a longer amount of time with a constant rhythm. This may be the ideal warm-up exercise to increase heart rate and circulation. Your body will become more heated during this exercise, which will also get you ready for the next part of the training. Your breathing and pulse rate will increase if you skip the rope, much like when you sprint. Skipping the rope for at least ten minutes a day helps lower blood pressure, strengthen your heart, and enhance cardiovascular health. If you have never jumped a rope, it will probably be a little more difficult for you to do it properly at the beginning until you get into a rhythm, but don’t let that discourage you. This is amazing exercise for the WEIGHT LOSS.
How to do it:
When jumping the rope, minimize upper body motions, keep your shoulders relaxed, and bend your elbows slightly.
You should always use your wrists, not your shoulders, to move the rope.
Jumping should be “light and soft” on the front of the foot to prevent straining the knees.
The feet should be spaced apart from the floor just enough for a rope to pass beneath them.
Don’t land “hard” or jump too high.
Advice: Depending on your prior level of fitness, you can experience a minor tightness in your calves. The amount and frequency of your workout during the second week may determine this. Over the course of two to four weeks, gradually increase the number of sets or performance time until you have the strength, endurance, and skill to skip for 10 minutes without pausing. Training three times a week for 10 minutes, consisting of 3 sets with intervals of up to 1 minute, is a good way to start.
# 3 SIT UPS
There is nothing more important than our core muscles. Almost any exercise or movement promotes the work of the abdominal muscles, and in this sense strengthening the abdominal wall is of great importance. When performing both static and dynamic exercises, the abdominal muscles stabilize the trunk and prevent injuries by positioning the body in the safest possible way. They also support the spinal column by ensuring that the body is positioned correctly and efficiently. Depending on the type of exercise, these muscles help with the effectiveness of the movement and the transfer of force from one region of the body to another in many multi-joint functional exercises.
How to do it:
Lie on your back with your knees bent.
Keep hands behind your head without intertwining your fingers.
With light movements, try to lift the upper part of the back so that you feel the overlap of the torso.
Try to touch knees with your elbows.
Then slowly return to the starting position, until your elbows touch the floor.
Rest is allowed only in the upper position; you must never rest in a horizontal position on the floor.
This exercise hits the upper abs.
Advice: Because sit-ups are simple to adapt (e.g., practice on an incline or while carrying weights), you can keep pushing yourself as your core strength increases, which is one of the many reasons they’re always in style. The most important thing to know is that the visibility of your abs depends to a large extent on your diet. If you do sit-ups every day and you don’t see them, it is very likely that your diet is bad.
# 4 PLANK – PUSH UP
This exercise can be a good alternative for strengthening your arms and shoulder girdle while simultaneously activating the core muscles. For those of you who have mastered the plank position, this will be a prelude to the push-up. The position of the body is of great importance, which must remain horizontal at all times without raising or lowering the hips. The exercise is not difficult to perform, but there are certain rules and steps in order to perform it correctly. Any fitness level can benefit greatly from plank push-ups as an upper-body workout. Putting your elbows on an elevated surface will make the standard exercise easier if it’s too difficult for you at the beginning. They will be simpler to execute and have a shorter range of motion. For a simpler variation, you can alternatively complete the exercise with your knees on the ground.
How to do it:
Take a plank position, in which your body is in a horizontal position with your feet together and your gaze slightly in front of you.
The upper arm is at 90o in relation to the body.
From this position, move into a push-up position, without lifting the hips, one hand then the other.
It is very important that the order of the hands changes with each repetition.
After you have gone to the push-up position, return to the starting plank position in the same way.
Advice: There is no need for a vast space and no equipment needed for this activity. It can be done by people of all ages because there is very little risk of injury. Remember to warm up your arms, shoulder girdle, and core muscles properly. The difficult plank to push-up workout can be made even more effective with the assistance of our personal trainer.
# 5 GLUTE BRIDGE
The gluteus must be the exclusive target of exercises for the buttocks and its lifting; in other words, it must be addressed as a distinct muscular group apart from other active muscles. All you need for at-home butt workouts is adequate room to do the movement properly. Glute bridge exercise is the basic exercise and it will activate your glutes fully. This exercise ideally starts from the glute bridge position since it requires you to lie on your back, extend your arms along your torso, and bend your legs at the knee.
How to do it:
The starting position is lying on your back with your hands next to your body, knees bent and feet hip-width apart.
The hips are raised from the floor as much as possible with 2 seconds hold at the end.
Then slowly lower the hips to the starting position.
It is very important that the heels are on the floor at all times.
Advice: The glute bridge can be performed in three to four sets of ten to twelve repetitions, much like the previous exercises we discussed. To further activate and develop the muscle, you can put extra load (weight) on the pelvis and progressively increase the number of repetitions each week. When doing this exercise, the most typical error is to place the feet either too near or too far apart from the buttocks.
