Everyone, both men and women, must have dream of an ideal body and athletic. To make it happen, of course you must have a healthy lifestyle; eat regularly, sleep enough, and diligent sports exercise. Being able to balance these three things, certainly allows you to have an ideal body and athletic.
However, what if you are only able to qualify to eat regularly and sleep enough, in time to take time so you can not take the time to doing sports? You can do fitness exercises at home as an alternative to achieve ideal and athletic body shape
Here’s a sports and fitness stage at home that you can do to shape the body you crave:
1. Heating (Warm Up)
Before starting the exercise, always do the warm up first. Why? When heating, the muscle temperature will increase, the blood rich in nutrients and oxygen will flow to the muscles so it can contract faster and increase muscle strength and speed. Warm up with light exercises, such as light jogging, light aerobics, jogging on the spot, and others, until our bodies sweat, and feel hot. Approximately takes about 5-15 minutes.
Did you know that warming and stretching are two different things? Stretching is done after you warm up. The goal is to make the muscles become more flexible when the muscles are already “hot”.
Aerobics is an exercise that is done continuously with the help of the flow of music. If you have weight loss exercise plan at home, you can do this exercise. This exercise is divided into 3 forms, namely:
- Low Impact
This activity is a movement that is do with low intensity, low impact do with the help of soft music while doing a light foot beat but without lifting the foot. Usually, low impact is do by people who are high obesity, beginner, and also old age.
- High Impact
In contrast to low impact, high impact movement is performed with high intensity. How to do that with the music of fast tempo and accompanied by dynamic movements. Usually, high impact exercise is do if already getting use to high intensity exercise.
- Mix Impact
As the name implies, mix impact is a combination of low and high impact exercise. Mix impact training is mostly do because the movement is more varied so as not to make you tired and bored.
4. Lift the Load
After doing the exercise above, you can do weight training. You can use the tool or just use your own body load.
5. Cooling (Cooling Down)
After doing all the exercises, do not forget to cool down, yes! After spending a lot of energy and sweat, the body needs to rest and return to a state of relaxation. Cool down at the same time as stretching. You can walk casually for 5-10 minutes, be silent and stretch your legs.
Well, it’s all the exercises you can do at home, you can do on the sidelines of your busy life. In addition to cost-effective, you also do not need to take time to go to the gym again. Good luck!