With a workout at home, you can keep fit simply and inexpensively without leaving your own four walls. We present four fitness workouts that will help you strengthen your muscles and train your endurance. And after a sweating workout, you can enjoy your time with nairobi bet .
You don’t have to leave your home to have an effective fitness program. You can just as easily do workouts at home that target different muscle groups and train your endurance at the same time. Often, 15 to 30 minutes per workout is enough, so you can easily integrate the exercises into your everyday life.
Workout at home: the basics
You don’t need dumbbells or other equipment for the following workouts; you only work with your own body weight. With the right execution and enough repetitions, you can still make your muscles burn and achieve the desired effects.
Make sure you warm up a little before your workouts at home by rotating your joints, running briefly on the spot, or doing a few yoga sun salutations. If the floor in your apartment is too hard, it’s best to use an insulated or yoga mat.
Fitness at home: cardio workout
You can also train your endurance with a workout at home. You can get your cardiovascular system going with a cardio workout at home. If you do the following exercises in intervals of 50 to 10 (i.e., 50 seconds for the exercise and 10 seconds rest) and do a total of three rounds, the workout will take 18 minutes.
However, you can always adjust the interval to suit your own needs, for example, by extending the breaks. Especially as a beginner, you can start by doing just two rounds.
Our cardio workout for at home includes the following exercises:
High knees: Run on the spot, alternately pulling your knees up as far as possible towards your belly button.
Big Jump: Jump explosively as far forward as possible. Cushion the jump by bending your knees and pushing your buttocks back. Then jog quickly back to your starting point and start the exercise again.
Mountain Climbers: Get into the push-up position. Alternatively, pull your knees forward toward your nose. Perform the movements as quickly as possible.
Jumping Jacks: Stand with your feet shoulder-width apart and stretch your arms out to the sides. Bring your legs together with a slight jump. At the same time, move your stretched arms toward each other above your head.
Side mountain climbers: Start in the push-up position. Then alternately pull your right knee to your right ear and your left knee to your left ear.
Burpees: Start in an upright position. Then jump into the push-up position by placing your hands on the floor in front of you and jumping your legs back. Do a push-up. To do this, lower your body using the strength of your arms and then push yourself back up explosively. Alternatively, you can also place your knees on the floor. After the push-up, jump your legs back to the front and then up into a standing position. Important: Your body must be tense and must not sag.
Please note: If you suffer from knee problems, this home workout is not suitable for you. This is because the jumping movements put a lot of strain on the knees. Therefore, always cushion your jumps well and warm up your leg muscles thoroughly beforehand. Read also: Warming up before exercise: Warm-up exercises.
Home workout: Circuit training for the upper body
Push-ups are a classic exercise for a home workout. The following exercises will strengthen your arm, shoulder, and back muscles. This home workout consists of two circuits. Each circuit has three exercises and should ideally be repeated three times. If you plan 60 seconds for each exercise and 20 seconds for rest, the workout will take 24 minutes. To warm up beforehand, you can circle your shoulders, swing your arms forward and backward, and move your upper body up and down with your back straight.
The exercises in the first circuit:
Shoulder touches: Get into the push-up position. Then alternately touch your right shoulder with your left hand and your left shoulder with your right hand.
Push-ups: Stay in the push-up position and move your body up and down using the strength of your upper arms. Make sure your body remains straight as a board and your buttocks do not sag or stick up too far. If you find this difficult, you can rest your knees on the floor. Tip: By varying the distance between your hands, you can work different muscle groups.
Triceps dips: Sit on the floor with your back straight and your legs stretched out. Place your hands behind you. Your fingertips should be pointing towards your buttocks. Lift your buttocks so that only your hands and heels are touching the floor. Lower your body using your arms until it almost touches the floor, then push yourself back up explosively. Make sure you really do the exercise with your arms and keep your hips steady.
Once you have completed the first circuit three times, continue with the second circuit:
Shoulder push-ups: For this push-up variation, first get into the normal push-up position. Then lift your buttocks as high as possible. Your buttocks are now the highest point. In yoga, this exercise is called the “downward-facing dog.” Make sure your back remains straight. Then bend your arms so that your head approaches the floor and then push yourself back up through your arms.
Back extension / Superman: Lie on your stomach. Stretch your arms forward above your head. Lift your arms and legs at the same time. Then pull your right arm and left leg a little higher and repeat on the other side. Perform the movement quickly to create a “paddling” motion.
