Exercises that can be done at home to weaken

Exercises that can be done at home to weaken

During the course of the covid – 19 virus, everyone who stayed at home gained weight, whether they wanted to or not. Now you can read the little exercises that can be done at home to give you those taken pounds.

1.  Abdominal Region

Many people complain about the abdominal area despite their weakness. If we stay away from fatty foods and acidic drinks, we can reach a flat abdomen within 6 months with regular movements if weight is gained from the abdominal region. How?

• The most basic movement that breaks fat in the abdominal region is the flat shuttle. Lie down on a flat floor for the first move of your workout after you warm up. It is very important that you support this area with your hands so as not to cause any damage to your neck area. After squeezing your abdomen and hips, stand up slightly with the support of these areas. This move, which you will repeat 3 times, including 15 times, may force you at first. So you can get your body used to this movement by lifting your legs 90 degrees, and once you get stronger, you can continue to sit with your legs on the ground.
• For the second movement, just like the first movement, lie down and open your feet with your hands as much as you can. Again, to avoid damage to your neck area, squeeze your abdominal area to support and extend your hands as far up as possible to connect to your feet. In this move, which you will repeat 3 times out of 15 times, try to touch your hands and legs as much as you can at the same time. This will work both your abdomen and leg area and will help you break fat in your lower and upper abdomen at the same time.

2. Sides (Bagel)

The second of the regions where we have the most problems with increasing fast-food and acid drink consumption is the side regions called bagels. Regional movements are very important for bagels to go, which are formed by the accumulation of block sugars on the side by not breaking.

•  You can take a dumble in your hand if you have at home or you can use it as a weight by filling small PET bottles with water. The most important point in this move, which you have to repeat in 3 sets of 15 times, is to open your legs shoulder-wide. After you’ve opened your legs to balance, what you need to do is lift your weight hand up and bend over until you feel the tension on your side, putting your other hand on the opposite side.
• Two to three weeks after the start of regular training you can apply another move, both the abdomen and the sides of the work can shoot two birds with one stone. After you throw one leg over the other, ninety degrees, try to support your neck area with your hands and draw strength from your abdomen to touch your elbow on the opposite side of the knee. As with the shuttle, don’t forget to brace your neck to avoid any injuries that may occur in this movement, and make sure you keep your eyes on your abdomen every time you take off.

3. Tributaries

As women, especially as we get older, sagging more and more of us are very uncomfortable in one of our arms. It is also important to have a strong back for the arm region, just like your abdomen, but which will tighten with a regular training schedule.

• The planking action, which will work both your back and your arms, will help you get a strong body. Remember to take power from your leg area in this motion, where the elbows are resting on the ground at a ninety-degree angle. Keep your head at the same speed as your spine, bend over and get up like a push-up with the help of elbows. 15 times to be 3 ‘ each set to repeat this movement is difficult at first, but over time will become the biggest passion, we are sure.
• One of the areas that needs to be studied especially to have healthy and muscular arms is the Triceps, the back of the arm. All you need for this move is a low table or a chair for support. Lean down and get up, standing on your heels, with your back facing, taking power from the chair. Keep your head up and fix a point on the opposite wall with your eyes so you don’t get injured in this move, which you’ll repeat in 3 sets. If it’s hard for you to get support from the chair in this move, you can do the same with weight and standing.

4. Hip Zone

One of the areas you need to be careful to have a Fit body is the hip area. It is one of the most strenuous but fun exercises of the training program, and you can work your abdomen, hips and legs at the same time with your hip movements.

• Put your right leg on the ground at a ninety degree angle, then raise your hands and elbows straight and lift your left leg up by squeezing your butt area at the same time. Lift your leg up as far as you can and then pull it towards your abdomen and repeat this movement regularly in 3 sets.
• Towards the end of the workout, after the muscles are well heated, this move called Squat, which you must repeat, will also help you get rid of cellulite. Spread your legs shoulder-wide, then stretch your hands across with dumble support. Bend down with the help of weights to keep your spine upright. Your abdomen, leg, butt and butt area will work at the same time squat movement will force the first weeks 10 times in 3 sets will be enough to repeat.

5. Legs

You can end your training with a leg movement and then you can start stretching.

• By applying the Planking position that helps you to work your arm region, this move will strengthen the leg muscles while also helping the hip region to work. After you get up like a push-up, lift the other leg with the support of one leg without bending the knee. Repeat the motion 25 times, with 2 sets each for both legs.
• Lie on your back by placing your hands sideways on the mat you placed on the flat floor. After squeezing your belly and hip, lower and lift one leg, with your toes stretched out in the upward position. Repeat this action 15 times in 3 sets to help you stretch and thin your leg area.

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