Stay in shape even when not at the gym
Nowadays, not everyone has time to go to the gym, especially in a busy life. However, that does not mean missing health training opportunities. Private homes can become mini gyms if you know how to take advantage of them.
According to fitness expert Yash Agarwal, lecturer at International Fitness Association, USA: home training can be completely effective if you maintain perseverance. Bodyweight, resistance band or single weight training all bring great benefits to strength and endurance".
With just a small space and 10 minutes a day, you can start your journey to improve your health. Here are 5 typical recommended exercises.
5 easy-to-use indoor exercises
Stretch: This is a step that is often overlooked but very necessary. Neck rotation, shoulder rotation, toes touching or cat - cow pose help the body relax, improve flexibility and reduce injuries. Just 5 minutes of stretching a day helped improve posture and reduce stress.
Singles weights: If you have a dumbbell, you can do hand-clists, shoulder shuts, squats or squats. These moves help build muscle, tone your figure and increase your metabolism. Each set should be done 10 - 12 times, from 3 - 4 sets.
bodyweight: No equipment required, your body is enough to train. Push-ups, squats, lunge, planks or burpees are effective options. Agarwal emphasizes: These exercises not only burn calories but also improve balance and endurance.
Exercises with resistance bands: Compact and easy to use, resistance bands bring many interesting variations: stretching shoulders, squat with bands, rowing a boat sitting or walking sideways. They help tone muscles and increase joint endurance.
Walking or jogging: Walking around the house, climbing stairs or running on the spot is a simple way to improve cardiovascular health and maintain a healthy weight. Just 20 minutes/day is enough for you to feel a positive change.
Short, long-term effective exercises
According to experts, you do not need to do all 5 exercises at the same time. Choose 2 - 3 exercises to create a concise habit, maintain for 10 - 15 minutes a day. This is suitable for busy days or when the weather is unfavorable.
Agarwal concluded: The important thing is not how long the workout takes, but the regularity. Just a few minutes of practice at home, if maintained continuously, will bring unexpected results".
With a modern lifestyle, when time is always limited, these indoor exercises are a simple but effective solution to both maintain your figure and improve your physical and mental health.
