Let’s Do Strength Training At Home!
Let’s do strength training at home! The importance of strength training cannot be overstated! Muscle exercise is a movement that gives a certain weight to the muscle, gradually increases the weight and strengthens the muscle strength.
Increasing the amount of muscle also increases the amount of glucose used by the muscles, thereby regulating blood sugar levels and increasing metabolism, which also consumes more calories for the same activity while preventing or improving obesity.
Therefore, the constant force exercise plays a role in releasing the tension of the muscles around the joints and the spine, and in the long term, it helps relieve pain in the body and prevent various diseases.
But if you are tired of exercising outdoors or going to the gym when it is cold these days, why not keep working at home? You can use the tools at home and, if you feel weak, you can lift something heavy or increase its frequency. We present exercises to improve the strength that you can easily do at home.
* Strength exercise with tools
Use a bottle of water or a pillow instead of weights. Upper body exercise
The dumbbell is used for strength training, but if you don’t have a dumbbell at home, you can use bottled water or a pillow.
First, hold a bottle of mineral water or a heavy pillow. With one foot forward, the knees are bent and both arms are lowered, and in the foot movement, the arms are raised again. Exhale while standing up.
Sit on the end of the muscle-strengthening chair of the upper body with your arms extended back, stretch your legs, press the floor with your heel to get a stable position and then turn your arms back. If you push your upper body forward, it is effective to lean back.
You can strengthen your belly, back and lower back muscles by tilting your back or leaning forward.
Strength exercise in the lower body with skipping rope
jumped on the right foot with a skipping rope. Let’s do training Pull the strings tightly, straighten the upper body and the left foot on the floor.
Along the support leg, slowly raise the tip of the left foot to the knees. The knees are out. Change your legs and do the other side. Good for strengthening the thighs and hip muscles.
* Simple lying muscle strength
⊙ Strengthens the hip muscles when joining
, with feet slightly wider than shoulder-width and knees up. At this time, while maintaining the C-shaped curve of the waist, do not exert pressure on the knees, but instead gives strength to the hip muscles as if the anus were pinched.
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Lift your buttocks while applying force to your buttocks. Hold the position for 5 seconds, then slowly lower the rear to decrease anal power. The bridge operation is repeated 10 to 15 times.
⊙Lie on the mat or abdominal training mat, raise your legs correctly until you can hold. Holding the torso in this position with the hands pointing towards the toes can stimulate the back and leg muscles at the same time.
Do not overdo it immediately, but start with the idea of lasting a minute and gradually increase your time as you get used to.