Vacation Ideas: 8 Exercises With What’s At Hand

10 важных моментов при обустройстве кухни на свежем воздухе

Change your attitude to sports: you can and should do not only in a gym with a coach. Use the slightest opportunity to move around once again. Did the bus slip right under your nose? Take this opportunity to walk part of the way. Need to lug your shopping bags on foot to the fourth floor without an elevator? Well, this is great cardio workout. No time to go to the gym, no space in the house to place exercise equipment? This is not a problem at all! Here is a set of classes with subjects that are in every home.

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Before you start
Prepare anything you may need in advance. This will help you avoid stopping to search for a particular item.

Here are the items you should have on hand:
○ two bottles of water, 0.5 l each (full);
○ bench;
○ thick book;
○ chair;
○ low table;
○ mop stick;
○ a wall that you can lean against.

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1. Bottles of water like dumbbells
Looking to strengthen your biceps? Raise … two bottles of water! Bend your arms as you inhale and straighten your arms as you exhale. Repeat the exercise 10 times, then pause. Three sets of 10 reps are enough to get you started. Use 1/2 liter bottles. Large bottles have too much girth – you will get tired with them.

When you find that you have consolidated this exercise and the bottles seem too light, you can purchase a pair of 1.5 kg dumbbells to gradually increase the load.

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2. Home step aerobics with a bench
Most of the step exercises can be done comfortably with a low bench. Go up and down in different ways, back and forth, right and left, lifting one knee … the options are endless. To make your exercise less monotonous, put your favorite music in the background.

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3. Strengthen your shoulders by lifting a book
Sit on the floor, on your knees, or cross-legged (if you feel discomfort in your legs in these positions, sit on a backless stool) and grasp the book with both hands. Hold it upright and push as if you want to move the book away from you. Count to five.

Repeat the same movement, keeping your arms parallel to the floor, then with your arms raised. In the last phase, unless you have problems with the cervical
spine, lift your head and look up. Pause and repeat two more times.

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4. Strengthen your abs with a bench
Lie on the floor and place your feet on a low bench. Cross your arms behind your head and lift your torso as you exhale. Do not push yourself with your hands or strain your neck, only your shoulders should come off the floor.

Do three sets of 10 reps, then gradually increase the number of reps as the exercise seems to be getting easier.

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5. Strengthen the buttocks by leaning on the chair
Who would have thought that a chair could help strengthen the gluteal muscles? In fact, everything is exactly so, provided that you will not sit on it! Place your hands on the back of a chair and inhale deeply.

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Exhaling, lift your right leg until it is parallel to the floor. Keep your leg raised for 30 seconds, gradually increase the time until you reach a minute. Repeat the exercise with the other leg.

If you keep your balance well, you can do this pose without leaning on a chair, as in yoga.

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6. Strengthen the triceps with a table
Place your hands on the table as shown in the photo above. Tighten your arms as you inhale. As you exhale, bend them, keeping your back straight. Do three sets of 10, then gradually increase the load.

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7. Stretch your muscles with a mop stick
Stand up straight, feet shoulder-width apart, take a stick and, inhaling, push it up, properly stretching your back and arms.

As you exhale, bend to the right, stretching the entire left side of your body, from your waist to your hand gripping the stick. As you exhale, return to the starting position and repeat on the other side.

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Do 10 reps on each side, trying to pull the muscles properly.

Advice: Exercising at home is a great idea, but to avoid the risk of injury, you need to listen carefully to your body. The exercises suggested here should create tension only in the right areas.

If you feel pain in other parts of the body, especially in the back, stop immediately, check your position and then ask a professional for advice.

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8. Final relaxation against the wall
At the very end of your workout, allow yourself a few minutes of relaxation: this is not pampering, but a necessity for your body. Lie on the floor and place your feet up against the wall. Close your eyes and breathe for at least a minute, trying to relax all your muscles before returning to your activities.

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Advice: If possible, set aside a fitness area in your home for fitness. Keep the items you need for practice close at hand: this way you will not have
excuses to postpone your workout!

Vacation ideas: 20 minutes of yoga right in your home

About Leona Smith 115 Articles
Hello! My name is Silke and this is my travel blog. I want to show you fascinating places off the beaten track, give you a gentle introduction to history and culture, and help you get around Berlin. After 13 years in Sydney and Andalusia, I now live in Berlin, Germany. I am a travel writer, translator and book author. Read more about me here.

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