Exercise routine at home

Exercise routine at home

Exercise routine at home that will allow us to tone and burn fat remaining in a practical way, just spend a few minutes daily training.

For those who do not have a gym nearby or just do not want to leave home to train, this may be a good example to follow and improve the physical form of practical and economical way. Just do require perseverance and effort each time to devote to the routine of his life at least 3 times a week.

Warming

Makes about 10 minutes of running in place, lifting alternating knees to chest and heels toward your buttocks. You can rest in between a few seconds while marching in place. If you own a treadmill or stationary bike, this warming can make it there, or using stairs of the house.

Exercise Routine at home

1. Push-ups or push-ups: 3 sets of 12 repetitions each. Remember to separate the hands shoulder width apart and align with these. If it is too difficult, you can support your knees on the floor to perform the exercise.
2. Squats: 3 sets of 10 repetitions. If you are a beginner you can realize it with the help of a chair in front of you. The feet should be separated from the hip width and should lower the drive, ensuring that the knee will never pass your toes. If you already have experience you can do the exercises with bar or other weight to hold with arms across chest.
3. Funds Triceps: 3 sets of 12 repetitions. Using a chair or bench, you must place your hands there and alienate the feet to lower hip as you flex your elbows and take back. If you have experience, you can place your feet on another bench of the same height and from there run the exercise.
4. Striding with alternating legs: 2 sets of 14 repetitions. Remember that the bent knee should not go toe.
5. Arm Lateral Raises: 3 sets of 15 repetitions. With weight in both hands, can be water bottles, dumbbells, sandbags, stones or bags of flour.
6. Alternating arm curl: 3 sets of 15 repetitions. With weight as the previous year.
7. Bicycle (abs): 2 sets of 20 repetitions. On the floor, on a blanket or rug, we lift the torso without straining your neck and try to simultaneously bind to opposite knee elbow, simulating a constant pedaling motion with your legs.
8. Table: 3 sets of 20 seconds each. Placing your forearms on the floor and toes supported, we isometrically contract the abdomen to keep the body in a straight line for about 20 seconds.
9. Horizontal Rowing: 2 sets of 15 repetitions. With weight in both hands, and torso forward, raise both hands simultaneously.
10. Jumping rope: 3 sets of 8 minutes each. You can skip to the rhythm you want and you want to jump. Lowering the intensity gradually.

 Stretches.

The idea is to work most of the body and may eventually incorporate good intensity aerobic exercise to burn fat. Between exercise and exercise is recommended not to rest more than 2 minutes.

For added strength and muscle stimulation, we could increase the weight and reduce progressively used to make repetitions and sets.

You can perform many more exercises, it's just a practical example of routine can be optimized, completed and extended to suit the user.

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