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Exercises to do at home without using equipment

Getting in shape, starting to play sports and taking care of our health above all is one of the main concerns we have now that we are facing a global pandemic. And it is that to achieve this we must move more and have more physical activity. However, in many cases, the main problem is that time and resources are more scarce than we would like.
Therefore, training at home is a great solution. You save time by not having to move and the best of all is that you can have a perfect complete workout without the need for countless accessories and machines at home, just using your body. That is why in the following article we present you some exercises that you can do at home without equipment.

1. Squat

An ideal exercise to work the lower body are the classic squats. A perfect exercise to do at home and that can be done simply using your own body weight, without adding any additional resistance, or using specific materials such as weights or bars.
This exercise focuses mainly on the thighs (quadriceps and hamstrings) and glutes, but also works on the strength and stability of the core, the mobility of the ankles and the back muscles, among others.
To do this exercise, place your feet shoulder-width apart and perform a movement as if you were going to sit down, throwing your hips back. Then get up and repeat the movement.

2. Plank

The plank is a very simple exercise to do but its results are amazing, especially that there is no need to use equipment only the weight of your body. This exercise has many variations: side plank, push-up plank, one-hand plank, and one-leg raised plank.
The easiest way to do a plank is to start with the four-point position, with your hands and knees flat on the floor and your back straight. Once in this position, activate your abdominal muscles and try to keep your spine as straight as possible. Hold this position, lower your elbows, one at a time. Next, extend each leg back, only the forearms and feet should touch the floor.

3. Mountain Climbers

Another ideal exercise to work the core and abdomen without the need for equipment is the mountain climbers or also known as climbers. To put it into practice, position yourself as if you were doing a push-up. Rest your hands firmly on the floor and keep your arms straight. From this position, alternately bring your knees to the elbow on the same side of your body and keep your other foot flat on the ground.

4. Burpees

Burpees are a classic exercise that demands great effort from the whole body, involving different muscles in its performance, also without having to use any type of equipment only the weight of your body.
Start standing up, perform a knee bend to lower the hips as if it were a squat, then place your hands on the floor to bring your feet back, extend your legs and perform a push-up until you touch the floor with your chest. Then reverse the movement by bringing your feet forward through a frog jump and jump to your feet again.

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19 de May 2022 - 11:29