Home gym exercises for girls with pictures

Home gym exercises for girls with pictures



Workouts at home for women

This exercise is one of the basic exercises where it is started, and it is important to warm up and lengthen before the start of the regular exercise, and jumping jacks gives flexibility and helps to increase endurance, and it can be done by keeping the feet together and standing while keeping the hands straight on the sides During jumping,

 the arms are raised above the head and feet on the sides, then quickly return to a standing position by jumping, and it is possible when performing jumping exercises for about a minute or two that the muscles relax with the flow of a greater amount of oxygen into the bloodstream, and it burns a number of calories And get a flexible and harmonious body with a period of jumping exercises every day.

Jumping Jacks

It is one of the most effective exercises that are done at home, and it is very common, and it is very easy to perform, by entering the position of the plank, keeping the hands slightly below the shoulder, keeping the legs tight, and lowering the body until The chest approaches the ground and quickly returns to the original

 position, and it works to strengthen the upper body mainly because it benefits the chest, shoulders and triceps, as well as strengthening the thighs and abdominal muscles, and in the beginning it is difficult to do larger numbers of push-ups, It is possible to start doing push-ups on the knee, and inclined push-ups first.

Push-ups

It is one of the most effective exercises that are done at home, and it is very common, and it is very easy to perform, by entering the position of the plank, keeping the hands slightly below the shoulder, keeping the legs tight, and lowering the body until The chest approaches the ground and

 quickly returns to the original position, and it works to strengthen the upper body mainly because it benefits the chest, shoulders and triceps, as well as strengthening the thighs and abdominal muscles, and in the beginning it is difficult to do larger numbers of push-ups, It is possible to start doing push-ups on the knee, and inclined push-ups first.

Home gym exercises to lose weight

Hip Rotation

Lie on the ground while maintaining the distance between the feet, then push one leg slowly, look forward and then pull it back, then raise the other leg and do the same very simply, as it is one of the wonderful stretching exercises in strengthening the muscles of the thighs and improving flexibility.


Crunches

One of the most traditional exercises that gives a stronger belly by lying on the back with the knees bent and the feet on the ground while

 maintaining the distance of the feet, and the hands should be kept at the base of the head with the elbows directed, then raise the head and shoulders off the ground by using the abdominal muscles and then return to mode with control.


gym exercises for beginners

Squats

Squatting is one of the most effective exercises for strengthening the thighs, hips and butt, and there are many variations of the squat exercise, so keep the shoulders and chest up with the back straight and the feet

 wider (as of shoulder width), taking the hips back and bending the knees Sitting is exactly like sitting on a chair, then slowly return to the original position and repeat, and make sure to look straight during squatting, and if the back or ruqyah begins to hurt, this is evidence of not doing it correctly.

After this, take a break and start again, doing fewer sets of 2 to 3 with only 8 or 10 repetitions, and squatting improves overall health by promoting digestion and blood circulation.


Bridge Posture

This exercise is done by lying on the back flat with the arms on the sides, and the palms down, keeping the feet flat on the ground with the knees bent, taking into account keeping the feet apart (hip width), and after this the hip is slowly raised towards the ceiling while continuing to This

 position for a while and then return to the original position, and this position helps to get rid of lower back pain and also helps to fight high blood pressure.





gym exercises pictures

Plank

The plank exercise makes the whole body work, and it is the most important exercise for the abdominal muscles, so it is done on the ground on the elbows and toes, and the elbows should be bent and directly below the shoulders, while maintaining the body straight and adhering to the position.



Leg Raise

Leg raise exercises are one of the best exercises that strengthen the abdominal areas, just lie on the back, put the hands and palms next to you, then raise the legs off the ground while keeping the knees closed, keep the position a little as long as possible comfortably and then slowly return to the original position .




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