You don’t have to go to the gym to get a great figure. Today, we would like to present exercises for women who live alone in a small room or in a place with limited space, or even women whose lifestyles do not allow them to travel to the gym or fitness center, but want to lose weight and get in shape like others.
But the need to stay home is not an excuse for not exercising. There are actually many types of exercises that can be done at home, using little space and without having to pay for expensive equipment. ยูฟ่าเบท has 4 ways to exercise at home to recommend. And when you finish readin, we hope that you will no longer have an excuse to sit on the sofa all day.
Things to know before exercising at home
- You should rest for 1 minute between sets.
- Sip water regularly and do not let your body become dehydrated.
- Wear breathable, stretchy clothing that allows for easy movement.
- Listen to your body first and don’t overdo it.
- You should stretch your muscles before and after every exercise.
- You should have a yoga mat underneath to prevent slipping and to prevent your skin from rubbing against the floor.
Let’s start by warming up with warm-up exercises to prevent injuries during exercise and to prepare the body for more exercises.
Planking: To do planking correctly, start by lying face down and use your elbows to support the floor at a level width equal to your shoulders. Lift your body up on your toes so that they are parallel to the floor as much as possible. Hold for 20 seconds, then rest for 10 seconds. Repeat a total of 3 sets.
Planking will flex the abdominal and back muscles, which will strengthen the abdominal muscles and the muscles on the sides of the spine, thus reducing the risk of injury in these areas. In addition, planking correctly can also help reduce back pain caused by sitting for a long time.
Sit-ups are a great exercise for reducing belly fat. Anyone who has a flabby belly should do this exercise often. Do 15 repetitions / 2 sets every day.
Pike Pushup is suitable for girls who can’t do normal push-ups because they don’t have enough strength. Girls should do this pose 12 times / 2 sets. But if girls can do push-ups, do push-ups because it burns more energy.
Running up and down the stairs: Did you know that this exercise can burn more calories than you think? Because when compared to running on flat ground, running up. And down stairs is steeper, causing more use of muscles in other parts, especially the leg and calf muscles.
But be careful, this type of exercise is not suitable for people who weigh a lot because it can cause knee injuries. And because running up and down stairs is a fairly intense and strenuous form of running. It is not suitable for people who do not exercise regularly. It is recommended that about 2 times a week is enough.