The first days of the new year 2023 have already started, and if you are one of the people who in the 12 wishes to say goodbye to the old year you promised yourself to exercise, finally enter the gym, or eat healthier, in AS Mexico we will share some basic routines and easy to start activating physically, since to start with the exercise you must go from less to more.
In case you have many pending tasks, or you are a person who has very little time to attend a gym and fulfill that New Year’s wish, do not worry because there are always solutions, one of them is to exercise at home, a modality that has increased following the pandemic Covid-19.
Without excuse! If you’re new to exercise, want to improve your health, are short on time, and don’t want to reach December 2023 without having met one of your 12-local goals, then you’re in the right place. Below you will learn the 8 basic and simple exercises that you can do from the four walls of your house, all you need is a good attitude, a bottle of water to sip in small amounts and the desire to take the next step.
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Warm up before exercise routines
Before doing one or all of the following basic exercise routines at home, you have to take into account that the first thing to do is warm up, which are a series of exercises that will help you stretch your muscles to avoid injuries or calabres during workouts. routines.
- Neck rotation: It is important to move the neck slightly from right to left, up and down, as well as in circles, do it for a time between 2 to 3 minutes.
- Hip and back rotation: Make slight movements from left to right, straighten your legs and bend at a right angle.
- 15 to 20 squats: You can perform a series of squats between 15 to 20 with the aim of warming up the legs.
- Move your heels: Back and forth, perform the movement for a minute or two.
- Stretch your legs: Make long and short movements with your legs to stretch them and thus send a message to your body that you are regarding to do heavier exercises.
- Breathing: Take deep breaths for one to two minutes to acclimate your body.
8 basic exercises to do at home
- Run: Without moving from one place and in a space where you feel comfortable, dedicate 30 seconds to a minute to run, this will help to start warming up the body and according to specialists it is a very good cardiovascular exercise that will prepare your heart for the increase in pulsations.
- Jmping Jack: This second exercise is basically running in the same place and at the same time doing a jump and then bending the legs with a straight back, this routine can be done in three sets of one minute.
- Squats: One of the basic exercises to start exercising are the traditional squats that your physical education teacher made you do in elementary school, the difference is that you will do the squats with one foot forward to give the muscles more work. Do it with 15 moves.
- Strides: To work the lower body and balance, a fourth exercise highly recommended for beginners is the lunge, which is basically taking a step back and lowering the knee until the back leg is at a right angle. Do this exercise with 15 movements.
- Bounce jump: To start with the cardiovascular exercise, for two minutes you can do a double bounce jump, alternating right leg and left leg.
- Push-ups: Another of the exercises for beginners is to perform push-ups such as push-ups, which will provide balance in your weight and provide effort for the arms and pectorals. If you can’t, don’t give up, to begin with you can substitute with your legs crossed instead of straightening, it will be easier.
- Dumbbells: With packages of rice, beans or water cans, you can carry the weight in your hands and perform light exercises that help tone your arms.
- Front isometric: The last basic exercise for beginners is to support your forearms and leave your body like a board, you can include raising your legs and arms, this will help strengthen your muscles. Do the exercise for 4 to 6 minutes.
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