[Lifestyle] How to exercise at home

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Doing exercise at home

Exercise is one of the things that doctors recommend most all over the world, because of its positive health and psychological effects as well. It helps the body perform its various vital functions and processes by stimulating the blood circulation, for example, and has benefits related to losing excess weight and getting a healthy and athletic body, in addition to its psychological benefits related to removing tension and anxiety. [1] In addition, building and highlighting body muscles It is considered a symbol of strength, which is why most young people aspire to do so. [2] Volume 0% You can play sports by registering for a gym or even at home, and most, especially women, prefer to practice it at home; To save time and the hassle of going to the sports club, so sports specialists developed a set of simple and useful exercises that can be practiced at home. Where these two elements are complementary and none of them can be dispensed with.

 

Food

Those who exercise routinely must maintain a healthy, balanced diet, especially if enlarging muscles and improving the appearance of the body is the main goal of these exercises. Protein is the most important muscle building nutrient. This is due to the amino acids it contains important in the formation of muscle, and protein is found in good quantities in meat, milk and its derivatives, so this nutrient must be well preserved. Fruits and vegetables, they are an essential source of vitamins and minerals, and to refrain from eating foods that contain saturated fats, such as fried potatoes, and fast meals, and it is advised to reduce sweets as possible; They contain huge amounts of sugar

Home exercise 

 

Push-up exercise: It is considered one of the best sports exercises; Because it brings together more than one muscle at the same time, including the chest muscles, the shoulder muscles, and the arm muscles. It is practiced by lying on the ground, then lifting the body by pressing the floor with the arms, then bending them. This type of exercise can be practiced in another way to get a better result, by bringing two chairs to place the hands on them instead of placing them on the ground, then placing the legs on a place higher than the ground level, while the chest is facing downward. Because this increases the stress concentration on the chest muscles. It is also possible to narrow the opening of the hands and make them close to each other while performing the exercises, and thus the focus becomes on the muscles of the arms, especially the triceps muscles

 

The leg lift exercise: Helps to tighten the abdominal muscles as well as the waist, and this type of exercise is practiced by stretching on the ground, specifically on the back in a flat area, then the legs are raised about 15 centimeters from the ground level and continue to move them towards the top and bottom.

 

Sitting exercise: It is considered one of the most common stomach muscle exercises, and is done by lying on the back, and then bending the legs so that the knees are up, and the arms are placed alongside the head so that they are not exploited during the exercise, and then the person begins to try to approach his head so that he is sitting. What is possible, followed by lying down again while keeping the legs in their position. Repeat until the muscle is exhausted and stretched, and it is preferable to perform it three to four rounds