WORKING OUT AT HOME

1. Spot jumping 1.
2. Skipping rope for 30 minutes (=300 calories) 2. Desplantes
3. Running on the spot 3. Patinaor
!. "nees up !. Salto el patinaor
#. $eg up in all irections #. %le&iones militares a'rieno m(s hacia un
lao ) luego hacia otro
*. +umping jacks *. Sentaillas normales
,. -urpees ,. Sentaillas contra la pare. iferentes
alturas. con una pierna. alternano piernas.
etc
/. Pataa rusa /. Sentaillas con salto
0. Pataa rusa e pie ) hacieno tijereta con los 'ra1o
s e&tenios (momia)
0. 2ountain clim'ers
10. 3ancaa hacia elante 10. "nees up
11. 3ancaa hacia elante alterna ano salto 11. Plank so're punta e eos e pies ) so're
ante'ra1os4 echarse hacia aelante ) hacia
atr(s. $uego pasar e los ante'ra1os a las
manos.
12. Sumo sit5ups 12. 6'ominales e pie
13. Sumo sit5ups 7ith jump 13. Posici8n e o'licuos (lateral suelo) ) apo)ar
mano 9ue est( m(s lejos el suelo ) ele:ar
tronco
1!. Salto el es9uiaor 1!. Posici8n a'ominales ) girar a un lao ) a
otro
1#. ;ateo con manos ese pies hasta posici8n e
fle&i8n ) fle&i8n ) :uelta hacia pies
1#. 3ancaas alternas (gl<teos)
1*. Postura e s9uat (ejarse caer) 1*. Recorrios e fle&iones (anar con manos )
pies en posici8n e plank
Walking
6 simple 7alking e&ercise is one of the simplest an )et the most effecti:e e&ercise techni9ue that )ou can
follo7 at )our home. =here are man) 'enefits of 7alking. like regularl) 7alking in )our la7n an local parks
can help )ou she the e&tra 7eight an also gain control o:er )our health. Start slo7l) an raise )our targets
for the istance co:ere. on a 7eekl) or ail) 'asis.
Swimming
S7imming is not onl) a sport 'ut a :er) health) ha'it that helps the 'o) to gro7 stronger an healthier.
Regular s7imming 'uils enurance. muscle strength an helps the cariac muscles to function effecti:el).
Stair Climbing!
So. )ou are sta)ing on the /th floor of a multistore) 'uiling an )ou are aicte to using the lift. e:er) time
)ou go out or return home from the office> =r) this out at least three a)s in the 7eek. =r) itching the lift an
taking the stairs up. ?es. man) people o it an 'elie:e me. it is a reall) goo 7orkout (uh>). @lim'ing )our
stairs can 'e a simple solution to impro:e )our stamina.
Learn Frm !i"e# an" Tele$i#in
Spen some 9ualit) time in front of )our tele:ision. ') 7atching the health e&ercise programs that inclue
simple aero'ic e&ercises. that )ou can perform 7ithout much pro'lem. At 7oul 'e the 'est utili1ation of )our
time uring 7eekens or at least thrice a 7eek. ?ou can also e&ercise 'et7een the commercials. that interrupt
the flo7 of the sho7 )ou are 7atching. Bhen commercials are 'roacaste. o some push ups. tr) jumping or
oing sit ups. Bhen the sho7 is 'ack. return to some normal slo7 e&ercises like running on )our treamill or
simpl) on the floor> Remem'er. )ou learn a lot ') seeing 7orkout :ieos>
%an&e' %an&e An" %an&e!
Co7 man) of )ou 7ere arent ancers in )our college a)sD Bell. A suppose most of )ou are sa)ing an
emphatic )es> Bell. the truth is ancing is more than just entertainment. it is one of the 'est forms of ph)sical
e&ercises> So. turn on )our music pla)ers an just enjo) )ourself. +oining a ance class if )ou can affor it. is
not at all a 'a iea. $i:e )our passion an reap great health 'enefits>
()m* An" H*!
+umping on the spot puts strain on )our knee joints. increases )our heart'eat an fastens the 'loo
circulation. 2ake the jumping more technical. ') follo7ing the clock or counting )our num'er of jumps> Do it as
per )our stamina>
+)#, U*#
Af )ou ha:e e:er one push ups. )ou must ha:e notice the strength it takes to o it an the goo feeling )ou
ha:e after )ou are one 7ith it. $ie face o7n on the floor 7ith palms on the floor at shoulerEs 7ith. Fo7
push )our 7hole 'o) 'ack 7ith the hip an shoulers in a straight line an then lo7er )ourself 'ack o7n to
the floor. 6s )ou 7ill o'ser:e. it 7ill create strain an tension on the chest muscles an also strengthen the
triceps> Af )ou are a 'eginner then start slo7l) an increase the num'er of push ups steail).
+ra&ti&e -en&, %i*#
Af )ou 7ish )ou can creati:el) use )our chair or 'ench for performing 'ench ips> -elie:e me itEs a simple an
effecti:e e&ercise that strengthens )our arms an thighs. +ust sit on the sie ege of a 'ench or chair. Place
)our hans on the ege of the 'enchGchair just 'esies the glutes. Fo7. start lo7ering )ourself off the
chairG'ench an let )our hans support the entire 7eight of the 'o). =he feet must 'e flat on the floor near
a'out t7o feet 7ith the knees 'ent. Fo7. start 'ening )our arms an ipping o7n. Push 'ack up. firml)
pressing the triceps. =o lessen the shouler stress. keep the 'ack close to the ege of the 'ench.
Cr)n&,e#
@runches are a simple e&ercise that shapes )our a's> $ie o7n on the floor 7ith )our 'ack an 'en )our
knees. the feet must touch the floor. Fo7 hol )our hans. either on the chest or just 'esie )our hea. DonEt
pull the hea 7hile oing the crunches. Fo7. tr) to push )our chest an hea up to7ar the ceiling an keep
the 'ack flat on the floor. =his is a simple e&ercise. that can 'e easil) practice at home. Repeat the proceure
for fe7 minutes. till )ou can o it 7ithout getting e&cessi:el) tire>
=here are a lot of eas) at home e&ercises that )ou can practice regularl) to remain health). H:en the
househol chores of launr) can 'e a e&ercise> ?ou can e:en tr) some )oga e&ercises at home. if )ou ha:e
interest in them> =r) an) simple 'reathing e&ercises. that )ou can o at home. 6l7a)s open the 7ino7s of the
roomGhall 7hen )ou are e&ercising inoors. so that the place is not suffocating. Af )ou 7ish )ou can follo7 an)
of these e&ercises an sta) health).
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