12 fat burning exercises you can do at home
When it comes to losing weight, many believe that they will only be able to achieve a satisfactory result through intense physical exercise. But in fact, fitness exercises can also be beneficial for improving your metabolism, blood circulation, and even muscle building! Certain stretching movements and yoga poses can be a first step towards a more intense exercise regimen, but before that they will help burn fat if practiced regularly.
We at Bright Side have collected for you a set of the most important exercises that are useful for losing weight.
Why are these exercises considered effective?
1. Burns Calories Maybe not as much as intense exercise, but it's way better than sitting still.
2. Improves metabolism: Many of these asanas help you restore balance to your digestive system.
3. Reduce stress: It's hard to lose weight if you're stressed because your body tends to store more fat. But if you do gentle muscle exercises, you will always maintain your calm and balance.
4. Helps Build Muscle: Each of these moves exercises a different set of muscles, helping you build a stronger body.
Let us take you one step closer to getting the body of your dreams! Join us and try these effective stretching exercises!
1. Cobra
This pose targets the shoulders, back, chest, abdomen, hips, and side muscles.
How to perform this move:
1. Extend your arms out to the sides and lie down on your mat with your feet close together.
2. Raise your upper body a little higher.
3. Put your head back as far as you can.
4. Hold this position for 20-30 seconds.
2. Rotating movement
This exercise targets the following areas: the back, the abdominal muscles and the sides.
How to perform this move:
1. Sit on the floor with one leg straight in front of you while the other leg is bent at the knee and crossed over the other.
2. Rotate your body towards the bent knee.
3. Continue to roll your body and hold it in this position for 20-30 seconds.
3. Warrior Stance
This exercise targets the following areas: hips, back and abdomen.
How to perform this move:
1. From a standing position, take a big step back with your left foot toward the back end of the mat. Then rotate your left foot at a 45 degree angle toward the center of the mat.
2. Bend your right leg at a 90 degree angle so that your knee is just above ankle level, keeping your back leg straight.
3. Raise your arms towards the ceiling.
4. Hold this position for 25-30 seconds, then switch legs and repeat the process.
4. The Bridge
This pose is effective for targeting the following areas: the hips, shoulder blades, legs, and abdominal muscles.
How to perform this move:
1. Lie on your back with your arms straight at your sides and your knees bent at a 90 degree angle.
2. Slowly lift your body upwards.
3. Press your shoulders and upper back down to the floor.
4. Stay in this position for 10-15 seconds.
5. Side lunge
This exercise targets the quadriceps and hamstrings.
How to perform this move:
1. Bend your right leg forward until the knee is bent at a 90 degree angle.
2. Extend your left leg out to the left side, keeping your foot flat on the floor.
3. Slightly bend your upper body forward.
4. Hold this position for 25-30 seconds, then switch sides.
6. Intra-thigh extension
This exercise targets the thighs and their inner and outer muscles.
How to perform this move:
1. Sit on the floor making sure your back is straight.
2. Bring the soles of your feet together and drop your knees to the sides.
3. Using your forearms, lightly press your knees toward the floor until you feel the muscles stretch.
4. Hold this position for 25-30 seconds.
7. Knee pressure
This exercise targets the upper, middle and lower back muscles.
How to perform this move:
1. Lie on your back, then bend your knees and wrap your arms around them.
2. Pull your knees towards your chest until you feel the muscles stretch.
3. Stay in this position for 25-30 seconds.
8. Extension of the shoulder muscles
This exercise targets your back, shoulders, triceps, and even your core muscles.
How to perform this move:
1. Stand with your feet apart and your arms straight.
2. Bend your elbows and hold them with your hands.
3. Gently pull your right arm towards your head.
4. Stay in this position for 15-20 seconds, then switch to the left arm.
9. Lateral bending
This exercise targets the following areas: your sides and back, abs, and shoulders.
How to perform this move:
1. Sit on the floor in a cross-legged position, or you can sit in a chair if that makes you more comfortable.
2. Raise your left arm above your head and move it to the far left.
3. Continue until you feel a stretch on the left side.
4. Hold this position for 10-15 seconds, then switch sides.
10. Sagittarius
This exercise targets the muscles in your abdomen, back, and thighs.
How to perform this move:
1. Lie on your stomach, extending your arms back and up at the same time.
2. Bend your knees and hold your ankles with your hands.
3. Keep the top of your shoulders away from your ears.
4. Hold this position for 20-30 seconds.
11. Triangle
This exercise targets the legs, hips, back, shoulders and arms.
How to perform this move:
1. Begin in a seated position on your hands and knees.
2. As you exhale, try to keep your arms and knees straight.
3. Press the heels of your feet on the floor and bend your head towards your feet.
4. Stay in this position for 15-20 seconds.
12. Look at the sky
This exercise targets the legs, sides, hips, shoulders and chest.
How to perform this move:
1. Start in a standing position on your mat, then spread your feet to the maximum width.
2. Rotate your left foot at a 45 degree angle and your right foot at a 90 degree angle.
3. Keep your arms parallel to the floor and start extending to the left, as if trying to reach for something.
4. As you exhale, bend your body to the left until your left hand almost touches your ankle, if that's okay.
5. Extend your right arm skyward and keep looking up.
6. Stay in this position for 30-35 seconds.
These muscle exercises do not require any special equipment, and you can do them at home or in the garden! How about making it part of your daily ritual to achieve the perfect figure? Are you with us We are waiting for your comments below!
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