How To Exercise At Home
Doing exercise at home Exercise is one of the most recommended things by doctors around the world, because of its positive health and psychological effects as well. it has benefits related to getting rid of excess weight and getting a healthy and athletic body, in addition to its psychological benefits related to the removal of tension and anxiety. In addition, building and showing body muscles are considered a symbol of strength, so most young people aspire to do so.
Food
Protein is the most important muscle-building nutrient. This is because it contains important amino acids in the formation of muscle, and protein is found in good quantities in meat, milk, and its derivatives, so this nutrient must be well preserved. You must avoid drinking water and obtaining all the nutrients necessary for the body, eating fruits and vegetables, as they are an essential source of vitamins and minerals, and refraining from eating foods that contain saturated fats, such as fried potatoes and fast food, and it is advised to reduce sweets as much as possible. They contain huge amounts of sugar.
Home exercise
There are a lot of exercises that can be done at home and each affects a different group of muscles and among these exercises the following:
Push-up:
It is considered one of the best sports exercises. Because it brings together more than one muscle at the same time, including the chest muscles, the shoulder muscles, and the arm muscles. It is practiced by lying on the ground, then lifting the body by applying pressure to the ground with the arms, then bending them. This type of exercise can be practiced in another way to get a better result, by bringing two chairs to place the hands on them instead of placing them on the ground, then placing the legs on a place higher than the ground level, while the chest is facing downward. Because this increases the stress concentration on the chest muscles. It is also possible to narrow the opening of the hands and make them close to each other during the exercise, and thus the focus becomes on the muscles of the arms, and in particular the triceps muscles.
The leg lift exercise:
Helps to tighten the abdominal muscles as well as the waist, and this type of exercise is done by stretching on the ground, specifically on the back in a flat area, then the legs are raised about 15 cm from the ground level and continue to move them towards the top and bottom.
Sitting exercise:
It is considered one of the most common stomach muscle exercises and is done by lying on the back, and then bending the legs so that the knees are up, and the arms are placed along with the head so that they are not exploited during the exercise, and then the person begins to approach his head so that he is trying to sit. It is possible, followed by lying down again while keeping the legs in their position. Repeat until the muscle is exhausted and stretched, preferably three to four rounds.
Alqla exercise:
It mainly tightens the muscles of the upper back, in addition to the muscles of the arms secondly, and is done by suspending the body with a stick installed horizontally and opening the hands at the same level as the shoulders or wider, and then starting to raise the body until the chin reaches the level of the stick or higher, and then lowered The body has a dot x.
The hyperextension exercise:
It is a very strong exercise to stretch the lower back muscle, which is done by lying on the abdomen on a raised surface while keeping half of the body free (away from the surface), and the person begins to lower the body down and ascend it until the back muscle is stretched. Squat exercise: During this exercise, the muscles of both the thighs and the buttocks are strengthened, and it is practiced by standing straight, then making the distance between the feet equal to a distance between the shoulders, and starting to sit in a squat.