A PRACTICAL WORKOUT FOR AT HOME

 

A PRACTICAL WORKOUT FOR AT HOME

Our fitness clubs may be closed so that we can bring another workout to your home!

All you need is comfortable training clothing to perform these exercises - and remember to consider the essential stretches before starting each session. Another often overlooked tip: breath!

Proper inhalation and exhalation throughout your workout will help you get the best results.

KEYWORD

Your workout:

1. Buddha Squat

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·        To crouch, gently lower yourself to the floor and straighten your legs while focusing on your upright posture. Ensure the fillet of the sole of your feet is touching the ground. Do not put your hands on the floor.

 

·        Spread your knees apart until you are comfortable squatting. Your buttocks should sit gently behind your calf muscles.

 

·        Take your hands in position as you would in prayer and place your praying hands in the middle of the breast bone. With your hands and feet in place, use your elbows as levers and gently push your legs outward away from each other. Once you stop moving, allow your knees to fall back to the starting position naturally.

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·        Do two repetitions of the Buddha prayer quat by continuing the press release for about 40 instants and resting for 20 seconds between the two repeats.

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2. Lunge with rotation

 

 

·        Next, lower your body on all fours (hands and toes on the floor) and take

·        Captivating your left arm, reach up out toward the sky while moving your head and face to bring your gaze in the same direction that your left arm is moving. Feel your upper body stretch and twist into this position. Your right foot shouldn't be flat on the floor, just your toes.

·        Stretch for about 45 seconds and rest for about 15 seconds. Do one repetition

·        Now do the same on the other side and repeat this stretch for 45 seconds with a 15-second break - again, two reps in total.

 

3. Squat mit Stretch

 

·        Start in a crouched position, leaning back on your left-hand. The palm of your left hand must be facing out.

·        Lift your torso and pelvic area upward, bringing your left arm up and over your head as far as likely. Feel the stretch in your neckline and spinal.

·        Bounce for about 45 seconds, then get out of the position and rest for 15 seconds.

·        Repeat on the other side.

 

4.  Squat Jumps

 

·        From a crouching position, extend your arms comfortably of your body and jump up by lifting feet off the floor.

 

·        The jumps last 45 seconds, after which you take a 15-second break. Do three sets of it.

 

5.  Lunges with rotation

 

·        Get into a standing position. With both feet together, step forward with your right leg and bend your right knee.

·        Connect your fingertips, bend your elbows, and twist your arms to the right. Your elbows must be in line with your trunk.

 

·        Gently swing your arms to the right as far as you can. Hold this place for about 45 seconds and rest for 15 seconds

·        Repeat this rotational stretch on the left side for 45 seconds and rest for 15 seconds

·        Do this a total of tierce times on each side.

 

 

6. Knie Push Up

 

·        Get into the push-up position on the floor, but make sure that you are on your knees, not on your feet.

·        Your arms should be shoulder-width apart. Now gently lower your torso and look at the floor.

·        Remain in this lowered position, not facing straight ahead at the floor, for about 45 seconds. Let go and let rest for 15 seconds.

·        Do this three times in total.

 

7.  Scratching Kicks

 

·        Start in a crouched position and lean backward by placing your right-hand flat on the floor while your left-hand foot is flat on the floor.

·        Kick your left foot with your left arm and right leg and touch your left foot with your right hand. Repeat this process for about 45 seconds and rest for 15 seconds.

 

Switch sides and repeat the crab kick with the opposite leg and arm. Notice how you move with each kick.