YOGYAKARTA Exercise is an activity that must be done by everyone to maintain their health and fitness. Given that health is one of the most valuable investments in life. However, adults often find it difficult to exercise because they are busy working or other activities.
Workouts at home can be a solution for people who are busy and lazy to leave the house. Exercise can be done without having to go to a gym or outside the house. You can take a short time in the morning or evening for workouts at home.
There are various sports movements that can be done at home, ranging from exercise to cardio, muscle mass, to fitness or body flexibility. You just need to find a slightly wide room for one person and prepare some tools for those who want to exercise to strengthen muscles.
Exercise at home can be done with a simple movement. Actually, it doesn't take long, the important thing is to live it regularly. Here are the movements that you can do for workouts at home.
Squad is a sport that is very easy and can be done anywhere without the help of tools. This movement functions to increase the body's lower muscles, namely the legs, thighs, and buttocks.
How to do a squad is very easy, starting with standing upright. Open your legs as wide as your hips. You can also do it while sticking out your hands straight in front of you. Then lower your body, like a position where people want to squat. Keep your backs straight, don't bend. Get your body as far as you can. After that, lift your body back and repeat it several times.
Plank is also a choice of sports movement for beginners. You can do the plank movement with tools in the form of soft mattresses or mats. This movement is useful for increasing the muscles of all parts of the body, from the upper, middle, to lower bodies. Planks can increase the muscles of the stomach, arms, to the legs.
The move to do a plank movement begins with the position of the body like a push-up. Your body top uses both arms bent 90 degrees. Get your legs up to support the back of the body. Hold that position for a few seconds. Make sure your back and legs straight stable, and your face down.
This one movement is most often done during exercise at home. Push up is very effective in increasing muscle strength in the upper body, namely chest muscles, arms, triseps, and shoulders.
The push-up movement is done in a plank-like position. Open your guard off as wide as your shoulder in a position below your chest. Get your legs together to support the back of the body. Then lower your chest by bending your arms as much as you can. Then lift your body back to its original position. Do this movement repeatedly with a header and keep your legs straight.
Push up is also a choice of workout movement at home for beginners. You can push with the help of a mattress to make your back comfortable. This movement is useful for strengthening the stomach muscles.
How to do push-ups starts by lying straight on the mat. Bend your knees about 45 degrees and the sole position of your feet touching the floor. Then lift your upper body until your elbow reaches the other side of your knee. Then lay back down your back as before. Do the movement repeatedly by keeping your feet on the floor.
The next movement of workout at home that you can do is wall sit. The wall sit movement is done by leaning the back against the wall. This movement functions to increase the thigh and leg muscles.
How to do wall sit starts by standing while leaning your back against the wall. Open your legs as wide as your shoulders and the position of your feet is in front as far as 60 to 70 centimeters from the wall. Then lower your body by bending your knees. Hold your body in a thigh position parallel to your stomach as if you were sitting. Hold that position for 20 to 60 seconds. Lift your body back to its original position and repeat it several times.
Those are some workout movements at home for beginners that you can do. So busyness is not an excuse not to do sports. As the saying goes, health can start from home.
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