Don't Feel Like Hitting The Gym? Do These 4 Body Weight Exercises At Home
There are days when you just don't feel like hitting the gym. But that certainly doesn't mean that you don't want to or shouldn't exercise. To get out of the regular rut, here are 4 bodyweight exercises that you can do at home. Be warned though, these are not easy to complete.
Planks engage your abdominals, lats, glutes and deltoids when you balance yourself. The technique is quite simple. Place your arms on the floor, Palms facing downwards. Now focus the weight of your body onto your arms while framing a perpendicular angle at your elbow. Make sure that your spine is straight. Your body should be in a straight plane while you are in position. Hold the posture for at least 30 seconds to really feel that burn.
2. Side Plank
The side plank is a variation of the exercise that we have discussed above. It focuses on your obliques along with abdominal muscles. From a front plank position, lift one hand in the air and tilt your body to one side. Now balance your whole body on the elbow which is on the floor. Keep your foot on top of the another so that your hips are off the ground. Hold the position for at least 30 seconds and try and add more time from there on out. It isn;t easy, but getting ripped isn't supposed to be easy.
Though it primarily focuses on your glutes it is a good exercise for your quads, hamstring and calves as well. Lunges can be done in various forms- like static lunges and walking lunges but the basic technique remains the same. Stand straight, take one step forward, while the other foot remains at the same spot. Bring your forward foot ahead so that the knee of the other leg touches the floor and the front shin is perpendicular to the floor. The front knee should be over your ankle and should not track over your foot. Now you can either do alternate lunges at the same spot or do walking lunges or backward lunges to create variety in your workouts.
If you want to do cardio at home, while also working on your agility, burpees are the exercise for you. Start with your feet underneath your hips, place your hands on the ground and jump your feet back to get into the pushup position. Perform a push-up with your whole body touching the ground. Then stand up and jump off the ground at a height of at least six inches. Perform this complete movement as one repetition. Perform maximum repetitions. This works your entire body, and trust me when I say that most high-level athletes swear by burpees.
Anuj Tyagi is a Certified Personal Trainer , Certified Sports Nutritionist and
Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is
the Founder of the website where
he provides online Training. Though a Chartered Accountant by education, he has
been closely associated with Fitness Industry since 2006. His motto is to
transform people Naturally and he believes that the secret formula for Fitness
is Consistency and commitment towards your Training and Nutrition. You can
connect with him through Facebook and Youtube.
Note- The article just lays down the properties of sprouts. For successful fat loss or muscle, you will need to align your calorie intake with your goal. Sprouts are one of the healthiest food items out there.
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The most easily accessible food on the list and can be prepared without any hassles at home.
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swelling and constipation.
CLA, short for Conjugated Linoleic Acid, is another ‘so called’ Fat
burning supplement that sells like hot cakes in the supplement shops. I have even seen bodybuilders and health coaches recommending this
supplement to people for quick fat loss.
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