in

Here are 6 exercises that you can do at home : full-body workout

Beginners WorkOut From Home

Nowadays, when one speaks of workout routines, the first thing that comes up in the mind of people would be gyms, but the truth is that a person could do a work-out routine that would be just as effective, if not more so, from home. The exercises given below are capable of giving the same results as a few hours at the gym, but these exercises could be done from the comfort of the home of the person.1. Arm Abduction Behind The Back
Warm up stretching


START POSITION
Asymmetrical exercise; stand up (erect position), straight back, head aligned with ht backbone, look forwards. Grasp the wrist of the opposite arm behind the back.
MOVEMENT
The grasping hand pull the other one towards the opposite side. Back to the center, in the starting position, repeat the exercise with the opposite hand.
GOAL
Stretch the deltoid muscle (the muscle of the shoulder), the traps and the strips of the neck.
BREATHING
Normally.
TIPS
You can perform the exercise sitting down in order to control better the back.
MISTAKES
Do not arch the back and do not move the head forwards.

Muscle Map


2. Dumbbells Shrugs


START POSITION
Stand up with slightly bent legs, grasp two dumbbells with palms facing the thighs. The arms are stretched by sides.
MOVEMENT
Lift the shoulders up as high as possible with a vertical motion, keeping the arms completely stretched. Reach the maximum contraction of the traps and after a moment bring the shoulders back to the starting position.
GOAL
The dumbbell shrugs exercise focuses on the upper part of the traps. This exercise involves the deltoid and the muscle of the forearm too.
BREATHING
Breathe in bringing the dumbbells back to the starting position and Breathe out raising the shoulders up.
TIPS
After the lifting of the dumbbells, you can perform a rotation of the shoulders towards back and than bring the shoulders back to the starting position. This variation is useful to raise the load on the traps involving the central part too. Turning back to the starting position it’s very important to let the dumbbells off as low as possible in order to stretch the traps muscles as much as possible.
MISTAKES
– Do not swing the back during the motion.
– Keep the knees slightly bent not to load the lumbar muscle.
– Check the negative phase of the exercise avoiding a too rapid movement. 

Muscle Map


3. Push Up


START POSITION
Lie down with your abdomen flat on the ground (prone with striving body backwards) the arms are aligned with the wider shoulders forming a 90° angle between the arm and the forearm, the tips of the fingers are facing forwards.
MOVEMENT
Pivoting on the feet stretch the arms, during the return phase bring the nose down until it almost ground, hold the heels and the back aligned and the head is on the vertical axis of the backbone.
GOAL
The exercise is fit for the definition of the chest, since there aren’t loads the exercise doesn’t create volume. It is great to strengthen the muscles of the shoulders and of the triceps.
BREATHING
Breathe in when the arms are bent, breathe out while you push.
TIPS
The exercise gives you great satisfaction because you’ll improve yourself quickly.The beginners and the women, who have weaker shoulders and arms, can start leaning the knees on the ground.
MISTAKES
Always hold a right position, the feet and the shoulders are aligned,avoid lowering the head when you drop, you’ll load the cervical area causing possible pains; control as much as possible the lumbar area, contract the glutes and the abs in order to hold the pelvis aligned, never lower the lumbar area under the shoulders line. 

Muscle Map


4. Barbell Side Bend


START POSITION
Stand up (erect position), the feet are as wide as the shoulders width, the knees are slightly bent, grasp the barbell (stick) and place it on the shoulders (on the fleshiest part of the traps).
MOVEMENT
Bent the torso towards the right side, turn back to the erect position, bent the torso towards the left side. The pelvis doesn’t move.
GOAL
The exercise involves the side muscles of the torso (the oblique muscles and the transversusabdominis).
BREATHING
Breathe in when the torso is erect, breathe out during the flexion.
TIPS
The exercise is easy and fit for everyone. To avoid mistakes do not bend alongside the hip but slightly forwards.
MISTAKES
Do not move the pelvis and the knees in order to balance out the motion. Do not arch the back backwards during the flexion, this is the most common mistakes above all among beginners. 

Muscle Map


5. Alternate Heel Touchers

START POSITION
Lie down flat on the back (supine) on the ground, the legs are stretched upwards with hammer flexed feet, the arms are flat on the ground or lifted up in front of the face.
MOVEMENT
Bring the arm up until they reach the ankleswithout moving the legs (or the tiptoes). The motion starts from the hands, which move upwards, and not from the head that should to be held fixed.
GOAL
The exercise involves the rectus abdominis and in particular the upper part.
BREATHING

TIPS
The exercise is very hard. The performance increases the contraction of the muscle. In order to involve the entire muscle, it would be better to press the abdomen back during the motion: it increases the range of the motion holding the lumbar area on the ground.The advantage is the protection of the back, the disadvantage is that it is easy the motion starts from the head.
MISTAKES
Do not start the motion from the head it would cause the stiffening of and the pain in the cervical area(you should move the abs and not the cervical area).

Muscle Map


6. Kneeling Hip Abduction


START POSITION
Asymmetrical exercise; place on all fours, with wrists on the vertical axis of the shoulder and the knees on the axis and gap of the hip, flat back.
MOVEMENT
Holding the 90° bent leg, without turning the pelvis, lift the leg outwards as high as the joint allows it, and back to the starting position.
GOAL
It involves the gluteus medium and minimus.
BREATHING
Breathe in when you are on all fours, breathe out when you lift the leg.
TIPS
The exercise is easy and fit for everyone, if you want to make it harder you can hold the leg lifted up for some seconds.
MISTAKES
Do not turn the pelvis when you lift the leg. 

Muscle Map


7. Free Squat


START POSITION
Stand up (erect position), the legs are as wide as the shoulders width or slightly wider than it, the tiptoes are facing slightly forwards (anatomical axis of the leg). Look always forwards in other to align the back with the axis and hold it straight.
MOVEMENT
Lower yourself until the thighs are parallel to the ground, push upwards and rise. The motion starts from the pelvis that moves backwards as if we should sit down and the knees start to bend. The back should be completely straight and not curved (hunched). You can move the arms forward to hold the balance better.
GOAL
The exercise is essential for the growing and the strength of the quads and the glutes.
BREATHING
Breathe in during the lowering, breathe out during the pushing phase.
TIPS
The exercise is essential for its complexity, the quads and the glutes push, the abs and the muscles of the backbone stabilize the back and protect it. The exercise is absolutely fit and recommended for beginners that can place a bench behind them and can start to learn the movements by sitting down or leaning against the wall-bar or a wall to hold the balance and learning from the beginning the motion of the knees, that should never go further the tiptoes. It’s fit for people with backbone problems due to the direct loads on vertebras.It isn’t recommended to people that have not so loosen ankles, even if this problem can be solved with a low step (max 0.5-1 cm) under the heels but this solution is not so fit for the knee..
MISTAKES
The most common are the following: the knees go further the tiptoes when you lower yourself, the knees are facing inwards (standard mistakes of the women), glancing down with a barbell on the shoulders in this case you move the weight forwards losing your balance. 

Muscle Map


8 – Superman


START POSITION
Lie down with your abdomen flat on the ground (prone position), the legs are stretched with hammer flexed feet. You can put the hands behind the nape, under the chin, alongside the hips with palms facing upwards, stretched forwards.
MOVEMENT
The motion isn’t wide; you can perform the exercise stretching the back upwards or lifting the torso and the legs together (harder and more difficult). The return phase is controlled by the ground.
GOAL
The exercise strengthens the lumbar area, it is very fit for people who have back problems thanks to the short movement.
BREATHING
Since the abdomen is leant, breathe in during the motion and breathe out during the return phase.
TIPS
The performance is harder and more difficult if you lift the torso and the legs up together, the performance is less hard and easier if you put the hands under the chin. Pay attention to move the lumbar area and not to pull the muscle when you start the exercise.The exercise is recommended to the people who have back problems because the motion is short and the ground acts as a stop.
MISTAKES
Do not start leaping,follow the physiological lumbar lordosisin order to avoid arching (hyperextending) the back that is stretching during the contraction phase. 

Muscle Map


9. Praying Extension


Warm down stretching
START POSITION
Get on your knees, bend the torso forwards stretching the arms beyond the head.
MOVEMENT
Push the pelvis downwards and at the same time backwards holding the hands close to the floor. The chest should come closer more and more towards the floor.
GOAL
This exercise works on the stretching of lats, chest and glutes as secondary muscles.
BREATHING
Breathe slowly throughout the exercise.
TIPS
You can perform this exercise standing up and leaning the torso against a frame, for example the wall bars (see LEANING BENT BODY exercise). 

Muscle Map

What do you think?

0 points
Upvote Downvote

Written by funny

Comments

Leave a Reply

Loading…

0

Comments

comments

Crying Mother Battling Cancer Was Told To Terminate Pregnancy She Stood Her Ground And Refused

enior citizens are replacing teens as employees in fast food restaurants

Reports: Senior citizens are replacing teens as employees in fast food restaurants