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The best home exercises for all levels



Every training environment has its advantages. The gyms are equipped with all types of fitness equipment and experts to guide you through your workout as you work out in nature to explore nature while enjoying the sun. The main advantage of home training is that you do not have to go somewhere for your training to save time and to ensure that you can do a little training the moment you are motivated.

If you work out at home, however, you must have a plan, as it is highly unlikely that a personal trainer will be available to tell you what to do (and if so, ask him what he wants you to do) House does.). To help you get fit at home, we've selected the Optimum Nutrition athlete Dom Heap for his best beginner, intermediate and advanced exercises. We have also added some of our favorites.

Before we start the exercises, it is important to remember that every home workout should start with a warm-up. Heap recommends jogging in place for five minutes, followed by five 20-second jumps and a 20-second break between each round. Then you are good to go.

Beginner Homework

Unweighted Squat

"Spread your feet shoulder width apart and slightly turn your toes outward," says Heap. "Extend your arms in front of you and arm your stomach as you widen your chest and gently tighten your shoulder blades.

"Bend your knees slowly and push your hips backwards as if you were sitting down. Lower until your knees and hips are parallel, then push them back through the heels to the starting position. "

Pike Press-up

" Take a print position with your arms straight and your hands under your shoulders. Says Heap. "Walk with your feet to your hands and keep your legs straight until you form a V-shape. When you are in this position, slowly bend your elbows so that your head is toward the floor. Go as far as you can and then push your elbows up.

Crab Walk

"Sit with your hands on the floor behind your shoulders," says Heap. "Lift your hips until your hands and feet are flat on the floor. When you are in this position, go back and forth and make sure that you support your shoulders while you are moving. "

Plank

This simple holding should be one of the first exercises that a beginner masters, as this causes wonders of your nuclear power. It is also ideal for those who start at home since they only need the space to stand.

To make a plank, place your weight on your forearms and toes and form a straight line with your body from the shoulders to your heels. It's too easy to lower your hips too far or the stern too to raise high. Ask someone to check your form if you can, but do it in front of a mirror so you can correct yourself. Run the plank for a set amount of time ̵

1; for example, three sets of 20 or 30 seconds.

Advanced Homework

Plank Lifting

"Begin with your arms straight in an elevated plank or in the upper print position and
elbow locked," says Heap. "Make sure you look forward and slowly raise one arm in front of you to bring it up to eye level. Then lower it without putting it back on the ground and repeat the movement until you have to stop. Then do the same on the other arm. You can also try to raise your arms to the sides and to the front.

Resistance Band Press

"Stand shoulder width," says Heap. "Step on one side of the resistance band and grasp the other side of the band with your palms up and out. Bring the tape up until your hands are curved with your elbows in line with your shoulders. This is your starting position.

"Sit down until your knees and hips are parallel to the floor. Then push the tape up and push the tape up until your arms are stretched out. Return the tape to the starting position in a controlled manner and repeat. Make sure your feet stay in place throughout the movement. "

Burpee

" Start with a low squat with your hands on the ground. then kick your feet back so you are in a print position, "says Heap. "Press down, bring your feet back to the low knee flex position and jump as high as you can."

Mountaineer

It's easy to master, but this full-body exercise is versatile enough to put in the intermediate mount. Place your hands on the ground with your arms outstretched, just below your shoulders, and your toes are the only point of contact with the floor. Your body should form a straight line from the shoulders to the heels. If you have difficulty in doing so, take a step back and attach the core to the plank first.

When you're done setting up, put one knee in the direction of the chest and let the other foot rest on the ground, then return it to its starting position and bring your other knee to your chest.

Whether you perform the movement slowly and consciously or at tempo is up to you. The faster you go, the harder your heart will work and you will get a cardio workout, while slower movements will provide greater benefits to your body and abdominal muscles.

Press-up

A staple for any home exercise once you've reached a cardiac muscle program A moderate amount of fitness, a pressure on the good shape not only affects the chest, triceps and shoulders, but also strains the glutes , the trunk and the legs.

Place your hands directly under your shoulder on the ground Another point of contact with the ground should be your toes. Keep your legs straight and ideal together – moving apart facilitates pushing. Once your hands and feet are in place, make sure your body is straight by supporting your glutes and the core to keep your frame stable. Lower slowly and make sure your elbows are retracted until your chest is about 2 cm above the floor. Then push up until your arms are fully extended. Take a second to push up, but three seconds to lower.

Advanced Homework

Kettlebell Swing

"Stand with both hands on the kettlebell," says Heap. "Squat down and let the kettlebell swing back and forth between your legs. Then you push your hips forward explosively and swing the kettlebell in front of you. Build your core and glutes during the entire movement. The kettlebell should be at eye level and then control the downturn and repeat the movement. "

Kettlebell Press

" Start by holding the kettlebell at shoulder level in one hand, "says Heap. "Let the kettlebell rest on your forearm and keep your elbows close to your body. Make sure your feet are firmly on the ground for stability. Tense up your abdominal and gluteal muscles and drive the kettlebell over your head. While doing so, extend your elbow completely. Slowly lower the kettlebell and repeat the process. Do all reps on one arm and then switch to the other. "

Kettlebell Bounce

" Hold the kettlebell to your chest with both hands and stand up, "says Heap. "Step forward and lower your back knee into a deflated position. Rise up with both legs and jump. Change your legs in the air and land in the lunge position with the other leg forward on the ground.

Burpee Pull-Up

Burpees are not friends, but a burpee pull-up is just a straight-up bully. Stand under a chin-up bar, drop to the floor, and finish the standard Burpee move. As soon as you stand again, jump up and hold the bar. Perform a controlled pull-up, slowly lower it onto a dead slope, and then return to a standstill. This entire action counts for a repeat. TO HAVE. FUN.

Diamond Contact Pressure

What looks like a small change makes pressure a lot more difficult when you move the focus away from the chest to your triceps. Instead of putting your hands directly under your shoulders, bring them together with your index fingers and thumbs touching each other to form a diamond shape on the floor. Hold your elbows on the sides of your body and slowly lower them until your chest is as close to the floor as possible, without touching them. Then push back powerfully.


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