Fitness Program Home
With the increase in the number of health conscious individuals, there is a growing popularity of an effective at home fitness program. A good fitness program home will have the required equipment for exercises such as weight lifting, aerobics and yoga etc. Some exercises are catered to different ages, fitness level and gender. There are also exercises that are suitable for anyone in the family. You can learn 4 of the basics that you can include in your home fitness program.
In order to do this exercise, you have to place one foot in front (distance of slightly more than 1 step). Then raise your body up onto the toe of your back foot with your knee slightly bend. Your hands will be kept on your hip, keeping your shoulders back, and looking forward. Do not look down when you do this. Next is your movement. Now, slowly lower your back knee towards the ground and then stop halfway down. Once you do that, push yourself back up to the first position.
Training Your Upper Strength With Push Ups
To perform this exercise, get down on the ground with your hands slightly apart and having your legs close together to form a straight line. Now, bend your elbows slowly and lower your body until your chest nearly touches the ground. Always keep your back spine straight so that you are not using momentum to do the push-ups. Also remember to keep your stomach tight when you perform the push ups.
Strengthening Your Back With Back Extensions
This exercise should be part of your fitness program home as it helps to strengthen your back. You will begin in a position by lying face down on your stomach on the ground. With your hands palms down crossed at your forehead, lift your chest off the ground. Then lower back to your initial position. Repeat the action. Do not over do as it might hurt your back instead of strengthening it. Always keep your chin tucked and your neck in a relaxed state so that you do not injure your neck. Keep it straight so you do not twist your spine.
Strengthening Your Stomach With Crunches
Strengthening your abdominals can be beneficial to your back as it helps support your back. The opening position starts by lying on your back on the ground. If possible, get a mat so that you don’t hurt your lower back bone. Place your hands behind your ears instead of behind your head. Researchers have found that it is harmful to your neck if you were to place your hands behind your head while doing crunches. Keep your chin up and focus your eyes on an object in the ceiling so that your neck can be kept straight to your body. Squeeze your abdominal muscles while you lift your shoulders. Lift your shoulders till you feel the stretch in your abdominal and then you can slowly return back to your starting position.
Theses four exercises are simple exercises which you can integrate into your home fitness program. Remember not to overstress yourself. You need to have proper rest for your muscles. Also have a proper diet as your body need nutrition to grow/rebuild the muscles.
