Health Mania

Everything You Need To Get Fit

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Home Workout: Reverse Crunch

Among the exercises that allow you to train the abdominals we find the reverse crunch. Start on your back, with your hips bent at a 90 ° angle, your back firmly on the floor and your knees bent at an angle of approximately 90 °. The exercise is performed by moving the knees in the direction of the torso, with a slight flexion of the lumbar area.

During the ascent it is important that the movement is controlled and stopped before lifting the chest section. From here you return to the floor by slowly lowering your legs, always with fluid and controlled movements.

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Jumping Jack

Another complete exercise and fat burner is the Jumping Jack. Also for this movement the starting position is standing, with a straight back and a well contracted abdomen. The legs are closed and slightly stretched, while the arms are relaxed at the sides of the body.

From this position, the legs and arms must be opened at the same time with the help of a small jump, to be performed laterally, first to the right and then to the left, until the repetition is complete.

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Home Workout

ARM FOLDINGS AND WALKING PLANK

Pushups target conditioning the rear arm muscles, pectorals and deltoids. The beginning position is lying on the ground, with the stomach confronting the floor, the feet situated like a sledge and the palms of the hands solidly on the ground. From this position, it is important to expand the arms with an upward push, without completely broadening the elbows.

In the wake of holding the situation for a couple of moments, continue by bowing the arms until they structure a 90 ° point. During push-ups, your arms should consistently be in similar line as your shoulders and hips.

The beginning situation of the strolling board is equivalent to that of the board. In this way, we start from the beginning, the tummy looking down, hammer feet, palms of the hands well disciple to the ground and arms expanded. The objective is to shape a straight line between the shoulders, pelvis, knees and heels.

From here we continue by cutting down first the elbow and the correct lower arm, at that point followed by the elbow and the left lower arm. When the two lower arms are laying on the ground, we continue with the rising - which should consistently occur with each arm in turn - beginning from the one that was bowed first. On the following reiteration we start again with the contrary arm.

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Home Workout: Burpees

An activity as complete as it is successful - which can't be missed in exercises - is the burpees. Begin remaining, with legs spread hip-width separated, back straight and midsection tight. You at that point move into the squat position, putting the palms of the hands which must be near the floor and marginally more extensive than the shoulders. 

With a controlled energy, the feet are moved in reverse

- consequently winding up in a board position - and afterward get back with a further force to the squat position.

Following it is important to play out a bounce (or jump stealthily for the less prepared), go down again to the squat position and rehash the activity.

In burpees it is critical to perform smooth motions, to be quick and to keep the heartbeat quickened, yet it is essential not to continually focus on the situation of the different appendages.

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Home Workout : Skip

The skip practice relates to a specific sort of run (can be performed nearby). Not at all like the typical one, in this development it is important to complete a further lift of the knees contrasted with that needed by normal running.

While doing the skip it is important to make sure to land with the whole underside of the foot, to keep the mid-region contracted to give the correct assurance to the back. This activity is valuable for improving your actual execution, particularly by working perseverance, strength, speed and coordination.

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Note

An ideal characteristic recurrence fluctuates from around 2 to 4 week by week exercises. The entirety of this is important to abstain from being in an overtraining circumstance.

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Workout for biceps muscles: Chip Up

CHIP-UP Another great exercise for training the biceps muscles is the chin-up. To do it, you just need a high bar that can support the pressure exerted by your body weight.

Procedure:

- grab the bar turning your palms back and your hands at the same distance as the shoulders and hang yourself on the bar with your arms extended; - from here, lift your body up to bring your chin to shoulder height, trying not to swing; - slowly back down, being careful to control the movement and repeat.

Repetitions:

Repeat at least 10 times for 3 repetitions.

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Home Workout: Plank

PLANK The plank on the elbows is an excellent exercise for training the abdomen. Depending on the variant made, it is possible to add or subtract intensity, as well as work more on a specific area of ​​the abdomen.

Procedure:

- positioned on the ground on your stomach, with your toes planted firmly on the ground; - from here, stand up on your elbows and contract the abdomen and buttocks, forming a line between the head, shoulders, pelvis and ankles; - hold the position for 30 seconds, making sure that the abdomen has the right support for the back and that the shoulders are away from the ears; - at the end, dissolve the position by placing your knees on the ground and bringing your back to relax the lumbar area.

Repetitions:

Repeat 3 times for 30 seconds.

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Home Workout: Squat

The Squat is the best exercise aimed at firming up the legs and buttocks in one go.

It is a very versatile exercise that can be done in any length and in different variations. The one we are talking about now is that of the traditional squat.

Procedure:

- start standing, with your legs wide apart at the width of the pelvis, the tips of your feet pointing outwards, your back straight and your gaze fixing a specific point; - bend your knees down, as if you want to sit down. Keep your back straight and the abdomen contracted to preserve the lumbar area during the descent; - go back up and make a contraction of the buttocks after having completely stretched the legs. Repeat the movement.

Repetitions:

Repeat at least 10 times for 3 repetitions.

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Home Workout: Downward Dog Push Up

This arm exercise allows you to combine two different movements so that you get the most out of both. We have the classic yoga downward dog position that allows you to increase the strength of the arm muscles and body balance, in parallel with the classic push-up, which is excellent for increasing muscle strength.

Procedure:

 - position yourself plank, with your arms extended. From here, bring your hands back until your wrists are below your shoulders and your knees are below your pelvis;

 - contract the abdominal muscles, keep the knees straight and let the head be in a natural position between the shoulders, up to an inverted "V" position; 

- from here bring one hand up to touch the foot of the opposite side to stretch your back well. Allow your torso to rotate. If you can't touch the foot, try the knee;

 - return to the high plank position and then perform a push up; - repositioned in the plank, and then perform the entire movement again but using the opposite hand. After touching the opposite foot, return to the plank and do a push up again.

 Repetitions:

 Repeat 10 times in each hand, for 3 repetitions.

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The best tool-free workouts to keep fit anywhere!

PLYOMETRIC PUSH UP

The plyometric push up is great to include in the vast majority of tool-free workouts, as it allows you to intensively train different parts of the body.

In particular, the plyometrics (blast) of this exercise is a useful method for those seeking to place more tension on parts of the body otherwise difficult to develop.

In truth, the plyometric push-up represents a complete exercise for training the upper body, as it stimulates the chest, shoulders and triceps.

Procedure:

- Stand in the plank position, with your arms extended and your body forming a straight line from head to toe. The hands must be shoulder-width apart (this position is the same as for the standard push-up exercise); - from here, bend your elbows to bring your body down to the floor. When your chest touches the floor, push explosively upwards by applying pressure to the palms of your hands. Quickly extend your arms as you stand with your body off the ground; - before returning with your hands to the ground, clap your palms and then land in the same starting position. - start again with the next repetition.

Repeat 15 times for 3 repetitions.

A tip for beginners in this exercise is to perform the movement on the edge of a raised surface, so that the body is inclined: this inclination requires less force to be exerted, thus making the exercise easier to execute.

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