Here are the most important exercises at home

Exercise is one of the things that doctors recommend most all over the world, because of its positive health and psychological effects as well. It helps the body perform its various vital functions and processes by stimulating the blood circulation, for example, and 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 removing tension and anxiety. After the continuous complaining and complaints about not having enough time to exercise, the time has come to exercise inside the home, after many countries imposed the decision of home quarantine due to the outbreak of the new Corona virus Covid-19, today we offer you easy exercises to practice at home, and the most preferred Especially women, practicing it at home; To save time and the hassle of going to the sports club, so sports specialists developed a set of simple and useful exercises that can be practiced at home, so you can fully benefit from these exercises without using valuable sports equipment and without the need to go anywhere and here are the best home exercises.

Squat or squat exercise

The squat exercise, or as it is known, the squat exercise, is useful for the muscles of the thighs, it is practiced by standing on the feet with a little spacing between them, the hands are extended straight forward completely in front of the shoulders to become parallel to the ground, straight and calmly, the squatting position is taken with the following conditions being met

The hands are straight parallel to the ground

The feet are touching the ground, not on the tiptoe

The back is straight, not curved as far as it can be

Then stop gradually and repeat this exercise according to the above, but to get the best results as soon as possible, it is preferable to repeat the exercise between 15 to 20 times a day

Hip Lift

This exercise strengthens the muscles of the back and legs, and is performed by lying on the back and bending the legs to make the knees protruding up and the feet touching the ground, the hands are extended on the sides and by using only the feet and legs, the hip and torso are raised up.

Wall exercise

It is considered one of the most important leg muscles exercises at all and is characterized by the ability to practice anytime and anywhere, it does not require any difficult movements, but all that this exercise needs is to lean on the wall, and lower the body slightly as shown in the image below, for a minute, this helps Exercise to burn fat

Push-ups

Push-up is an effective and useful exercise when looking for a consistent exercise routine for every day, and doing push-up exercise regularly every day helps to increase upper body strength

The exercise is carried out by placing the hands on a surface slightly higher than the surface of the ground so that the body takes an inclined position (such as steps of stairs, for example), the body is fixed by standing on tiptoe, and the entire tilted body is rounded as if it is one piece towards the ground and pressure is made by the hands to raise the body up until Hands upright

Chair exercise

You can practice this exercise easily indoors, by installing the arms at the end of the chair, lifting the body, and lowering it several times, you can start five times in a single exercise, then you can raise the number day after day, this exercise helps in tightening the back of the body, and muscles Thighs

Tips when doing exercises

To ensure safety during exercise and not have any injuries, in addition to using it in the best possible way, it is advised to follow certain guidelines, including:

Doing warm-up exercises before starting to exercise; This is in order to increase blood pumping into the muscles, which improves their performance and protects them from injuries such as muscle tears, in addition to lubricating the joints to increase their ability to withstand exercise pressure.

Choose a spacious location far from furniture or any obstacle that could interfere with the exercise or cause injuries.

Not eating at least half an hour before a workout. This is to avoid problems in the digestive process.

Make sure to drink water in batches to keep the body hydrated and full of energy.

Not exercising in a place with a low temperature to avoid the occurrence of diseases.

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