Staying in shape is something that worries a large part of the population, but in reality, only a very small part of them make an effort in their day to day to achieve it. "I do not have time", "I do not feel like it today, or tomorrow", "it is very difficult", "I do not know where to start", these are just some of the excuses that many people make to themselves every day for not doing sport.
Actually, you don't need to spend hours and hours in the gym, it's not difficult, you don't have to be an expert and you don't have to be 100% motivated every day, in fact, you don't even have to leave home. In this article we are going to tell you 10 exercises that you can do in the comfort of your living room to get fit and improve your health by just investing 30-40 minutes a day. Sounds good, right?
Warm up in 10 minutes
It is very important that you warm up a bit before doing your routine, so that your body is activated and ready to exercise. You can heat in different ways; you just have to find your favourite. In order not to get bored, you can do a circuit in which he jumps bringing the knee to the chest for one minute, doing jumping jacks for another and burping for a minute as well, repeat this circuit 3 times.Exercises keep your body in good shape
1. Weightless squats
Once our body is activated, we begin our routine with a basic exercise to exercise our legs and glutes, the squats. It is a very easy exercise, but in which you will have to be very careful with two things: have a straight back when you are going down and that the knees do not exceed your feet. You can watch several videos before doing your routine at home to learn how to squat.2. Weighted squats (3x15)
In this case we will do the same exercise, but carrying some weight. For this you can take a backpack and fill it with milk packages or other objects that are a burden for you.
3. Sumo squats (3x15)
This exercise consists of performing the same movement as in the previous one, but this time with your legs slightly more open. In this way, we will exercise a different part of our legs and glutes. If it's easy for you, add some weight to work your muscles more.4. Strides (3x10 on each leg)
Strides are another exercise that cannot be missed in your training routine at home, but you also have to be very careful when doing it so as not to injure yourself. Make sure that your back is straight when you lower and that the knee does not suffer, concentrating the load on the quadriceps and gluteus.5. Buttock kick (3x15 on each leg)
To carry out this exercise, we kneel on the floor supported by the elbows or the hands, as it is more comfortable. Then, we bring the leg back until we perform a full hip extension. Then we bring it to the chest and again we do the extension movement.6. Push-ups (3x10)
To train the upper body you cannot miss a dose of push-ups. If you still cannot do them with your legs stretched out, do not hesitate to put your knees on the floor in order to carry out the exercise. Don't worry, when you want to realize you will have enough strength in your arms to do normal push-ups.7. Triceps bench tops (3x12)
Sit in a chair and put your hands on the seat at shoulder height. To start performing the exercise, bring your feet forward until your body is out of the chair, then you should flex your elbows little by little until they form a 90º angle and rising to the starting position.8. Weighted biceps (3x15 with each arm)
Put the milk packs we used before to squat in plastic bags, so you can comfortably lift them to work your biceps.9. Sit-ups (20x9)
To work the abdominals nothing better than the exercise of planks. It is very difficult to get injured doing it and usually gives very good results. effects of anabolic steroids. Do 20, rest another 20 and do the exercise again, like this 3 times. Don't forget to make side planks too.10. Lower abs
To help strengthen the lower abdomen there are numerous exercises you can do, but perhaps the best known are leg lifts and scissors. You must concentrate on doing the force with the abdomen to work it for real.Add cardio to your training routine
As an extra to finish your training and help fat burning, spend about 20 minutes or half an hour doing a gentle cardio if you are a beginner and something more intense if you are in good shape. Go for a 30-minute walk at a fast pace or find a routine on the Internet that you can do comfortably at home, that depends on your preferences.Don't forget to stretch
For your health and for the best recovery of your muscles, result you should always stretch at the end of a training session. You see stretching your entire body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes.In this way your body will understand that the training routine has ended, that it is time to relax, rest and recharge with a healthy meal.
Gradually improve your diet
Accompany this routine with an adequate diet, rich in fruits and vegetables and that covers the three essential macronutrients: carbohydrates, fats and proteins. Eliminate buns, cookies and all processed and sugary products from your kitchen and replace them with healthy products and good quality ingredients.For example, in online medicine like testosterone enanthate for sale.you can find nutritional supplements to improve your health and different accessories for your workouts and healthy life, among many other things.
