Here are some interesting exercises that can be done at home easily without any equipment. Also you can do it wherever you want!
Do one to three sets of each exercise, with eight to 15 repetitions per set.
Keeping your knee slightly bent, lift your
right leg up and out to the side, about six inches. Lower to the
original position. Repeat with the right leg, then with the left.
Stand
with your feet apart at hip width, knees slightly bent. Curl the
weights up to your shoulders, then lower to the original position.
Step 2: Stretch exercises
Hamstring stretch:
Lie on the floor and stretch your legs. Raise your left leg, using a
towel to assist, until you feel the tension in your hamstring. Hold.
Repeat on other side.
Inner thigh stretches:
Sit on floor; place the soles of your feet together. Drop your knees
toward floor. Gradually, lower your torso towards the floor until you
feel a gentle tension in your inner thighs. Release.
Modified hurdler:
Sit on floor, right leg extended, left foot against the right knee.
Lower your torso and reach for your ankle until your hamstring feels
tight. Repeat on other side.
Step 3: Floor exercises
Crunches:
Lie on the floor with your feet hip width apart. Cradle your head in
your hands without lacing your fingers together and with your elbows
pointed slightly inward.
Tilt your chin a little
bit toward your chest and pull your abdominal muscles in. Exhale through
your mouth as you curl your head, neck and shoulders up off the floor.
Hold this position for a moment, then inhale as you return to your
original position.
Squats: Stand
tall with your feet apart at hip width, with your weight slightly back
on your heels. Place your hands on your hips. Sit back and down as if
you're sitting into a chair directly behind you. Lower as far as you can
without leaning your upper body more than a few inches forward (this
depends on your flexibility and your build).
If
you can bend your knees far enough so that your thighs are parallel to
the floor, stop. Don't allow your knees to travel out in front of your
toes. Once you feel your upper body fold forward over your thighs,
straighten your legs and stand up. Take care not to lock your knees as
you complete the movement.
Push-ups:
Lie on your stomach. Bend your knees and cross your ankles. Bend your
elbows and place your palms on the floor, in front of your shoulders and
a bit to the side. Straighten your arms and lift your body so you are
balanced on your palms and knees.
Tuck your chin a
few inches towards your chest so that your forehead faces the floor.
Tighten your abdominal muscles. Bend your elbows and lower your entire
body at once. Rather than trying to touch your chest to the floor, lower
until your upper arms are parallel to the floor. Push back up.
Step 4: Stretching exercises
Dips:
Sit at the edge of the desk or on a sturdy chair. Place your hands with
the palms facing your body. Slide yourself off the seat and support
yourself with just with your hands. Slowly lower yourself by bending
your elbows until your upper arms are parallel to the floor, and then
press yourself back.
Lunges:
Stretch your legs a stride's distance apart. Slowly bend your knees
until you are in a kneeling position with your knees not quite touching
the floor. Don't look down; don't allow your knees to shoot out past
your toes. Return to your original position.
Step 5: Face exercises
~
Tilt your head backwards. Let your upper lip cover your lower lip.
Maintain the posture as you curl your tongue up inside the mouth and
press it against your upper palette. Then smile.
~
This exercise helps to get rid of furrows and lines on the forehead.
All you have to do is lift the eyebrows upward and open your eyes wider
with each count.
~ Place the entire thumb inside
your mouth, between the teeth of the upper jaw and the upper lip. Press
the upper lip back into the teeth so that your thumb is squeezed.
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