Workouts at home just for you
Ever since the industrialization back in the early 19th century, modern life has become more and more fast-paced. With a nine-to-four job, children to take care off and endless responsibilities, there is no time for you or time to take care of yourself.
People who live in metropolitan cities have a lot of trouble in taking care of themselves as gyms take up too much time or money and not all can afford a personal trainer. Added to that, problems of pollution, high raised buildings, and not many parks to go walking, workout, jogging, or running.
Fortunately, it is easy to have this fast paced life along with a great body and good health.
Here are some tips to get healthy right at home that does not consume into too much of your time.
- The Plank pose
This pose is a little difficult at first because the body wants the easy way to do it. We are used to easy solutions so much that it has become instinctual. So, fighting against this instinct helps you tone your body perfectly with this move. You need to do this pose slowly and gradually making it harder to build up your stamina.
It is better for you to do this work out on alternate days so that you don’t put too much strain on the muscles.
This pose requires you to come down on all fours first, with your knees positioned directly beneath your hips and your shoulders directly above your wrists. Next, slowly lift your right leg, straighten it behind you, and flex your heel so that it faces upwards.
After you have attained your balance, lift your left arm up, straight in front of you, pulling your abdominal muscles in. you must hold this pose for about 10 seconds.
During this pose, your head must look straight down without dropping your chin. Alternate this pose with both sides for about 5 rounds, so, workouts at home represent a wise solution.
- Cross-legged Stretch
This workout helps regain body flexibility. Your body loses flexibility as you grow older as the tendon strength decreases and it becomes more rigid, this makes the muscles and joints more difficult to move. Increase in flexibility makes daily life easier.
Sit on the floor and bring the soles of your feet together, making a shape of a diamond with your stretched and joint legs. If your knees buckle up, put blocks underneath them. Your back must be straight without any slump, breathing in deeply. Hold your feet or shins.
Try drawing the knees away in opposite direction so that your inner thighs can stretch. If you have trouble sitting up straight, use the support of the wall and then stretch. Hold this pose for about 20 seconds. You can do this daily.
- Pilates Swimming
This workout is quite helpful to beat your back pains and bad posture; moreover it gives you a very good shape for your back. This move strengthens your back muscles, muscles of the buttocks, and the backs of your arms and legs. It also stretches the shoulders, chest, abdomen, and thighs.
This increases your lower back strength. It gives a good shape to your legs, buttocks, and your lower back. This can be done on alternative days for 3 times a week. You have to lie on your stomach with your arms stretched out in front of you. Legs must be kept straight and must be squeezed together.
Contract your abdominal muscles and the muscles of the buttocks towards your belly button. In this position, keep your legs on the floor, lift up your chest and move your arms up and down like you’re swimming.
When you’re comfortable with your arms, co-ordinate the same with your legs, as if your really swimming. It is essential you do this for ten breaths and then take a brief rest pause.