Anyone who has made sports a habit and regards it as a part of their daily life cannot know what kind of exercise program they will apply in these difficult days. This is especially difficult for those who are used to exercising regular and specific muscle groups. Unfortunately, gyms, which were closed due to epidemic conditions, negatively affected your sports routines. However, you should not forget that you can do all exercise movements that can be done without using professional equipment in gyms, as well as at home. You should keep in mind that there is no rule like going to the gym for a healthy and fit life.
The only thing necessary for a fit body is to complete a regular exercise program. All that is enough for this is time, energy and motivation. Especially being at home during the corona period should not affect our sports routines. During the rest of our work or school hours, we can make our exercise routines by taking an extra time for sports. With the comfort and comfort of being at home. If you want to combine this comfort and comfort with sports, we have 10 fitness exercise suggestions that you can do regionally for you.
Before starting the exercises, you should not forget to choose quality sports clothes to have a comfortable sports process. You can reach these sportswear by choosing our specially designed pieces for you. You can access our products, which are used for all kinds of training and are appreciated with their assertive designs, by visiting our website. At the same time, do not forget to have a healthy breakfast first to get a full efficiency from the exercises. Make exercise more efficient by adding healthy meals to your diet plan for all meals after sports.
Many people complain about the abdominal area and the fat present there. In order to work and develop the muscle groups in the abdominal area effectively, you need to get rid of the fat here. With regular exercises and a healthy diet, it is possible to reach a fit abdominal area in a short time.
1- The most basic movement that breaks the fat in the abdominal area is the straight shuttle. You should lie on a flat surface for the first movement of the training you will start after warming up. It is very important to support this area with your hands in order to avoid any damage to your neck area. You should be especially careful to avoid neck injuries. After tightening your abdomen and hips, stand up slightly with the support of these areas. You can do this movement in 3 sets by doing 15 repetitions in each set. You can continue exercising by taking a 30-second break at the point where you get stuck. With this movement, you will exercise the muscle groups in your upper abdominal area.
2- To work the muscle groups in the lower abdominal area, lie on a flat surface and lift your legs at a 90-degree angle to the floor. While breathing in, first stretch your left leg and pull your abdomen inward. While doing this movement, you can support your neck area with your hands. Complete the movement by doing the same for your left leg. For this exercise, you can apply 15 repetitions and 3 sets.
3- If you have a dumble in your house, you can use it as a weight by filling small plastic bottles with water. Open your legs shoulder-width apart and let your arms hang from side to side. Keep the weights in hand. Lean to the right and left, maintaining breath control. You should feel a tightness and a burning sensation for every bend. You can do this movement in 20 repetitions and 3 sets.
4- One of the most effective movements for the fat on the side is the horizontal plank movement. To do this move, lie flat on the ground. Straighten slightly, holding your elbow at a 90-degree angle to the floor. Keep your legs straight and long. You will feel that the muscles on your side are tightening and starting to burn. Try to hover for 15 seconds for each movement and complete this movement with a total of 4 sets, 2 sets for the right side and 2 sets for the left side.
5- Planking, which will work both your back and your arms, will help you get a strong body. Do not forget to take the power from your leg area in this movement where your elbows are bent at a ninety-degree angle. Remember that while doing this movement, you can also tighten your hips and work different muscle groups with the same movement. Keeping your head in line with your spine, bend and stand up like pushups with the help of your elbows. You can take 30-second breaks at the point where you have difficulty for this movement, which you will do in 15 repetitions and 3 sets. Remember that no matter how difficult you are, you will do this movement more easily and with pleasure in the future.
6- One of the areas that need to be worked on in order to have healthy and muscular arms is the triceps, in other words the back of the arm. All you need for this movement is a low table or a chair with support. Bring your arms to the proper position by taking power from the chair or coffee table. Your legs should be positioned at an angle of 90 degrees to the floor. Once you are sure that you are comfortable, you will be able to exercise the muscle groups in your back arms by slightly bending and rising. You can do each move in 15 repetitions and 3 sets.
7- The most effective exercise movement for muscle groups in the hip area is the squat. While squatting, you should first open your feet shoulder-width apart. Then, bend your knees slightly, without bending your back, bend over and stand as if you were sitting on a chair. Remember to breathe while you bend over. Exercise efficiently by breathing out while standing up. The important points in this movement will be to tighten your stomach and hips. You can do 15 repetitions and 3 sets of squats. With this movement, you will exercise the muscle groups in your hips in the most effective way.
8- Another effective movement for the hip area is a bird dog movement. The important point in this movement is that you can maintain your balance as you will move your arm and leg at the same time. First, lie on the ground face down and stand on your knees. Keep your arms straight and long. Begin the movement by simultaneously extending your left arm and right leg. Complete the movement by continuing with the right arm and left leg harmony. You can do 15 repetitions and 3 sets.
9- This movement, which you will make by applying the Planking position, which helps you to work your arm area, will help your hip area to work while strengthening your leg muscles. With the support you get from one leg after you get up like push-ups, lower and lift your other leg without bending your knee. Repeat the movement 25 times, 2 sets for both legs.
10- Lie on your back by placing your hands on the side of the mat on a flat surface. After squeezing your stomach and hips, lower and lift one leg stretched in a position with your toes pointing up. You can repeat this movement 15 times in 3 sets, which will help you both stretch and slim your leg area.