These are all exercises that can be done in a small space and anywhere. In fact, these exercises do not require any exercise equipment, according to the health website Healthline (USA).
Mountain Climber is an exercise that simulates mountain climbing movements, helping to strengthen the core muscles, calves and improve heart health.
Exercises people can do at home on days they can't get to the gym include:
Squat
Squats, also known as squatting, are a simple exercise but can have many positive effects on health. If done correctly, squats will affect the quadriceps, hamstrings, glutes and some other important leg muscle groups.
This type of exercise can be performed at different levels. For beginners, they can do squats without weights. But as they get used to it, they can carry weights or increase the number of exercises per set.
However, for those who practice at home, if there are no dumbbells, they can still be replaced with other items, such as a school bag. Each set of exercises should be performed 5 to 10 times, at least 3 sets.
Push-ups
Push-ups are one of the best exercises to target your upper body without using weights. There are many variations of push-ups. For beginners, we can start with push-ups with our hands against a wall. Once we get used to it, we can do push-ups with our hands on the ground or with a chair at our feet.
Plank
Plank is one of the most popular exercises that works the core muscles, helping to improve posture and stability. For beginners, we can plan for 30 seconds to 2 minutes/set and do at least 3 sets. Plank not only strengthens the core muscles in the abdomen, back, hips but also the shoulders and arms.
Mountain Climber
Mountain Climber is an exercise that simulates mountain climbing but is performed in place. The practitioner will start with 2 hands and 2 toes on the floor. Then, 2 hands are kept fixed but each leg will be flexed and stretched in turn.
This type of exercise helps increase cardiovascular fitness, core strength and calf strength. Each set of exercises is performed 5-10 times/set and at least 3 sets, according to Healthline .
Source: https://thanhnien.vn/khong-den-duoc-phong-gym-tap-o-nha-the-nao-de-duy-tri-the-luc-185240802160302354.htm
Comment (0)