Sport is an activity that is very in need by the body. Besides being used for maintaining the healthy body, exercise is also very useful in burning fat, improving the quality of insulin in the body, making the mood become more happy, prevent insomnia and many more benefit from exercise. A wide range of activities that are capable of removing perspiration can also be called with the sport.
There are countless types of sports are good for men – men and women. Exercise you can do for free and don't spend a lot of costs. But often due to busyness that needs to be done outside the home makes you can't do sports regularly. For those of you who have a stack of activities, there is a solution to keep it can do though is in the House. In addition to keeping the body to stay healthy, too, can you do while you do other activities?
You can still exercise every Haris despite growing dense schedule. It also saves costs because this sport you can do easily. Especially when the weather outside the home that does not support such as the presence of the rain, the heat less intense etc. So that it can threaten you to stop doing sports. Following exposure to gentle exercise that you can do to keep your body's power so that it is always healthy.
1. Push-ups
This one sport are familiar in hearings by the public. In addition to easy to do also have many benefits to the body. The Push Up is one type of gymnastics power that has a function in order to strengthen the muscle biceps or triceps muscle. This one sport you can do anywhere without the use of tools. Starting from the down position doing it by hand is on the right side and left side of the body. After that, the body would be driven to the top by using the power of the hand. The position of the legs and the body must be kept straight or in a State of strapping. Then the Agency must be scaled by always maintaining shape in a fixed position foot join straight. The Agency down without touching the mattress or floor. Up again and this step repeatedly Millikan. This activity can you combine it with other sports. In addition to doing push-ups on the floor, you can also utilize the mattress so that when the body feels tired can rest briefly above the mattress. You can do push-ups anywhere such as in the field, in a small room, on the floor, on the ground or use an exercise mat. Push-ups can be done in various ways such as:
• Do the push up by changing the distance on the Palm of the hand
• Do the push up by changing the distance between the feet
• Do the push up by changing the height of the layout of the foot: Here you can make use of the seats by way of one foot in the Indian to walk more
• Do the push-ups can also shape the various hands – kind of like: NOUN, open, using your fingers or use a backhand.
• Do the push-ups can be done on top of the mattress or small room so it doesn't need so much room to do this sport.
In addition to being able to nourish the body and maintaining endurance, sports bodies could also be a more ideal body form as you wish. If you want to get a hefty body shape, the cellulite-free body doesn't hurt you try push-ups everyday and routine.
2. Sit-ups
The movement is done on sit-ups involves a movement of the abdominal muscles. Therefore sit-ups in addition to maintaining body fitness are also capable of forming into a six-pack stomach. You can do sit-ups using a hand that is behind the head. The position of the foot should be clutching a Chair and so on. But if not do yourself you could ask for the assistance of another person to hold the tip of your foot.
Sit-ups is a movement performed by resting on the hips and buttocks with the State of the knee that is directed upwards. Sit up when it's done routinely every day will be very good for the body. Although at the beginning the beginning of doing sit-ups quite a pain in the lower part of the abdomen. But if done regularly will feel comfortable with itself. An awful lot of the men – men who do this sport with the aim to obtain a form an ideal and healthy stomach. You can do it anywhere, either indoors or outside the narrow room. So despite being in the House you can still workout.
3. The Squat
In addition to the two sports at the top of the squat is also a sport that you can do at home. Due to doing squats doesn't need a room big enough or wide. One way to do exercise squats is started with a standing position. After that, you can stretch your legs parallel to the shoulder. Then lower the body until the position of the legs forms a 90-degree angle (by doing a half-squat). Then return to the standing position. This movement later can be done repeatedly. If the later is already long enough where you can rest. Doing squats with routine can serve to strengthen the muscle strength in the legs and thighs.
4. Jump Rope
Sports jump rope or commonly called skipping this is the kind of movement that is done using a rope. Jump rope has many benefits that are needed by the body of which are able to lose weight because it can burn fat very quickly. It also was able to tighten the muscles of the body. The movement could also increase the height of the body (for a certain age – children in the growth period). Because of this movement also regulates the movement of legs in speed jumping with the dexterity of hand swinging the strap, then this movement can make the body becomes supple and make concentration to maintain balance in the body. You can jump rope for 30 minutes in order to get results that satisfy.
5. Jumping Jacks
Jumping jacks sport is a sport which is not well known by many people. In the gymnastics of physical freshness, this movement usually inserted or inserted as a form of movement that is used. It was first performed by positioning the Agency by standing upright. Then jump in with both hands upwards and accompanied by a position in the post.
After jumping back and moved back as before. Do this repeatedly so that the movement of the body more healthy and spend a lot of sweat. You can do jumping jacks in the morning or afternoon. and the movement is easy and can be done anywhere, both indoors and outside the room., also do not require the wide or large venues.
6. Wall Sit
One movement is also very easy to do. It also has many benefits to the body including to train lower leg muscle strength. How to do a wall sit is very easy. Your initial position standing upright with your back glued on the wall/wall. Then slowly step away one by one to the front of the knee, bend both legs like positioning the body like when you sit on a Chair. Or after leave one by one foot and then lower it slowly over the body so that the position of the knee and buttocks. Hold it with all his might and will feel pain in the calves and thighs. After that pull your foot slowly one by one to its original position (standing upright).
7. Up and down Stairs
Maybe for you, both at home and at work, up and down the stairs is often done and it was okay. But up and down the stairs can also be used as a sport. The stairs are generally in use to go up or down from one floor to another floor.
This time up and down the stairs can be a fairly mild exercise at home and it is very easy to do. The only requirement is you must be purchasing a ladder. A movement has done ladder-up and down you can do by walking or running. This you can do for a diet program. Up and down the stairs quickly also proved effective for burning calories very quickly and also strengthens the leg muscles and calves.
8. Up down Seat
If the previous movement up and down the stairs, then up and down the Chair can you make an alternative to exercise? The requirement is very easy once you simply provide a seat that is in your home, surely that is the position of the seat is strong and safe to use. You can do the movement to rise, then fall back and can be done repeatedly – until you feel is enough to do it. This movement can train strength leg muscle.
9. Run in place
Run in place is a sport that is very suitable to do indoors, although it can also be done outdoors is limited, even for room cost-an though can do this movement. Though just by doing the movement ran over and over in places, but you can feel the benefits of such a run on normal. You usually do sports, jogging at the time of the rainy season, you can do this exercise indoors.
Any results you get with you do jogging. Maybe the difference is just the skin and our body are not exposed to the rays of the morning sun which is rich in vitamin e. the benefits of running in place which was able to burn calories, so you can lose weight, strengthen the muscles in the legs and the stomach, nourish the lungs and the heart, strengthen bones and also, of course, to make the body into shape. Better yet if you have a treadmill in the House. Because by using a treadmill as well as running regular on the road without you having to go out of the House.
10. Brisk walking
In addition to several kinds of the above sports, brisk walking can also do you do to keep your body's health. If you have a spacious courtyard, brisk walking can be used as an alternative to sports that you can do in the House.
Do exercise brisk walking within the room spacious enough with the way trying to paddle out to the room or you can also run a quick way back and forth inside a room. In addition to good for burning calories, walking quickly can also improve blood circulation so as to minimize the risk of various diseases in the body, it can also help detox and reflection, in a brisk walk was simply done barefoot.
11. Hula Hoop
Although this sport is quite simple, it is quite difficult to do. To be able to do the hula hoop is good you can do continuous exercises so you can eventually play hula hoop properly. This sport is quite light and you can do anywhere. Besides hula hoop is also very effective in burning calories in the body, especially the streamlining of the stomach. To do a hula hoop also does not require a very wide area. You can do this on the home page or the room that if wide enough and able to do the hula hoop.
12. The Plank
In addition to doing sit-ups, the plank exercise can also be done to form the abdominal muscles. one how to do plank by taking the position of the push-up and then bend your elbow 90 degrees until the later form. Then hold the Agency by using part of the Palm of the hand to toward the elbow. Do this movement until you feel strong again to hold it. Try so you can do a plank with a minimum of 30 seconds. If you haven't been able to do so, you can replace the footstool you by using the knee just like doing push-ups.
13. Lunge
This exercise later has a function to strengthen the muscle on the bottom. The following steps-steps that can be done to do the lunge movement are:
• Do standing position by opening a little walk
• then step your right foot forward
• Lower body with the start of the second leg with Manchester United way along with the form the angle of 90 degrees
• back up by taking the starting position (the State of both feet parallel)
• repeat again the movement by using the left foot and then you can continue with your right foot and so on can be done.
14. Single Leg Balance Stick
This one has a sports function in order to strengthen leg muscles. Single leg balance stick in terms of language Indonesia means doing body balance by using one foot. Do standing position with one foot and the other leg in the lift to the back. Hand and body forward so that it will be in getting the position like a superman when flying. movement of hands and bodies to help maintain balance in the body. If the position had started right then will form the letter T by using the hands, body, and feet would later form a style like Superman flying in the join one leg to support the Agency. For this movement takes practice and concentration in doing so.
15. Aerobic Gymnastics
For those of you who like doing sport aerobic gymnastics probably is no longer a new thing. Gymnastics is usually often done together with a guide who will stand next dialing. However, it also sports you can do yourself at home with the help of electronic media such as TV, HP, and others. Aerobic gymnastics movement can be done all walks of life and all types of age, as well as aerobic gymnastics not only need more bodies bugs but psychologically also makes you happier.
16. Bird Dog
Do exercise bird dog will provide functions to strengthen and nourish the muscle and backbone of either the top or the bottom, strengthen the knee and also streamline the stomach. However in doing this movement needs to be careful and slowly, in order to avoid injury to the spine. To start the movement of bird dog it, the first thing to do is to position the knees and palms stuck to the floor.
Then start lifting his right hand forward and lift the leg up to the position of the foot is aligned with the shoulders. This movement should be done simultaneously, and hold a few seconds. Then you can come back with the starting position and repeat with the other hand and foot. Do this movement continuously and alternately.
17. Side Plank
Movement of the side plank is almost the same with sit-ups, just that the movement side plank is more effective for you if you want to make your stomach muscles more toned, and this movement very well has done to those who frequently or work lifting heavy loads. Because of the movement of the plank is also useful for training Your arm and shoulder strength, so that your muscles are not an easy injury as you work lifting heavy loads.
Do side plank position with your body to sleep with facing side then lift and Topanga body using your hands and elbows. This exercise is almost the same as doing the movement but the movement to do the plank side plank using only one hand and positions with the Agency facing towards the side. Which muscles to work later on is to use the strength of your stomach muscles.
18. Yoga
One simple exercise that is able to soothe the soul is yoga. This sport has lots of movement. From the start of the movement that is easiest to the hardest, you can find in yoga. This sport is perfect at doing at home. You can also do the movement – a movement with yoga for beginners looking for a guide on youtube or google. When performing the movement of intermediate or proficient you should learn in advance with the coach. This is done so that the later does not happen not in want and be able to get satisfactory results.
19. Gymnastics Floor
True to its name this one sport certainly must be done on the floor. To do a gymnastics floor there are some movements that should be noted. Among them is the movement doing a headstand, rear roller, rollers, the attitude of future wax, kayaking and there are much more another movement. Floor gymnastics movement requires balance and concentration because in doing gymnastics floor all parts of the body movements, such as walking, jumping, squatting, turning, rolling, etc. So in this movement in addition to concentration and the balance of the body, also required agility, flexibility, and suppleness of the body. To do this move you can use a mattress as a base to do the gymnastics floor. If you have never done a gymnastics floor at all before, we recommend that you ask for the help of experts, to avoid injury to the body during movement.
20. Mop and sweep the floor
Perhaps in mind, you will feel the wonder MOP and sweep the floor is not the kind of sport. But believe it or not, sweep and MOP have many benefits to the body. One of the benefits of burning calories in the body. Especially if you live in a House that has a vast area of land with a great land. So for the mother does no harm doing work on this one with pleasure. In addition, your home can also be clean by doing the gentle exercise like this.
21. Washing clothes
Activities within the home to burn calories in addition to raking is washing clothes. Sports one also has benefits to burn calories in the body. Wash the garment in question here have to use your hands and do not use a washing machine. In addition to getting clean garments, washing clothes using the hand can also save electricity.
That's some sports that can be done at home and lighter while doing so. Adnda can also choose one of the above and make the movement as a routine exercise in doing every day. Do different movements for each day so you don't get bored. However, we recommend that you do exercise outdoors. Because in addition to wider also can get oxygen intake so much more. You could have a routine every day to go jogging in the morning or afternoon.
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