4 Workout Tips to Do at Home

Obesity in Brazil presents worrying data. Currently, more than half of Brazilians are above their ideal weight. More precisely  53.9% of the population is considered obese , including children to adults.

No wonder, it is necessary to change eating habits and, of course, have a routine that includes performing physical activities. However, many claim that lack of time hampers the maintenance of a balanced life.

In this context, they claim that they do not have hours to go to the gym or to carry out outside activities. But know beforehand that you can work around this situation. After all, there are numerous exercise options to do at home. Check out some of them and ensure a healthier lifestyle.


1. Jump rope

A rope and a good disposition: this is enough to accomplish this activity, which is considered an excellent physical exercise. Skipping rope helps in muscle toning, improves balance, coordination and increases stamina.

Not only are these the benefits of the activity. It is also one of the most efficient when it comes to losing calorie. In 15 minutes it is possible to burn no less than 180 calories. Therefore, skipping rope is great for those who want to keep the body in shape without leaving aside health.


2. Squatting

What do you think about getting your butt straight and legs turned? Like the idea? So, start practicing the squatting already. For the effectiveness of the exercise, it is necessary to keep the spine erect.

To perform the squat, let your arms straight forward and flex your knees. Your leg should angle at 45 degrees. Initially, bet on a 3 sets with 20 reps, giving a small break between each set.


3. Abdominal sit-up

Those who think that the abdominals are indicated only for those who want to have a well defined belly are deceived. Of course this activity contributes to this aspect, but it is also capable of working the issue of breathing.

What's more, the development of the abdominal muscles helps to have a good posture, helping even in balance. Best of all: exercise can be performed in the comfort of your home. It is important to note that care must be taken in carrying out this activity. Otherwise it will not have the expected effect and may still hurt your spine.

As its name suggests, the sit-up abdominal is the one in which it lies down and lifts. Let your legs flex, lifting the trunk off the floor as much as possible. Do not forget that the leg has to be still. If necessary, ask for help from someone to hold it. Do, at first, 3 sets with 10 repetitions.


4. Push-ups

There is no way to talk about exercises that can be performed at home without mentioning the push-ups, which works with the chest, arms and shoulders. One of the advantages of this activity is that it significantly improves posture, and decreases the chances of back and spine injuries.

There's more: the push-ups make the person more flexible and increase muscle mass. Therefore, it is an activity recommended for both men and women.

To do the push-ups, simply lie down on your stomach, place your hands stretched out on the floor and align your arms with your chest. Push the body up, stretching the arms. Afterwards, return to a position where your chest reaches 2 toes.

Be aware of elbow flexion, which should be 90 degrees. The suggestion is to perform 2 sets with 20 repetitions.

The fact is that lack of time will no longer be a justification for not practicing physical activities and having a better life . After all, there are several exercises to do at home, which are quick and practical, like the ones presented above.

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Posted on August 09, 2018 at 01:40 PM