Workout at home – Fun and very simple

GOAL – IMPORTANT STARTING STEP

Whether you work out at the gym or at home, the biggest problem is always persistence. When you find joy and motivation to exercise, you’ve overcome one of your first big hurdles. First, define your goals clearly. Want to improve resistance? Want to have a more supple body, relieve back, shoulder and neck pain? Or do you want a more attractive body? When you know your purpose, you will easily choose the right training method and subject. If you want to lose fat fast, high-intensity exercises like HIIT are the perfect choice. Meanwhile, if you want to improve overall health or especially the flexibility of muscles and joints, yoga or pilates will be more suitable.

EXERCISE WITH BODY WEIGHT

One of the simplest, inexpensive, yet highly effective home workouts is to use your own body weight. This method is relatively effective if you are just starting to exercise to increase health and lose fat but do not know where to start. Once you have a solid foundation as well as a good grasp of the correct technique, you can move on to training with weights or other equipment. This will minimize the possibility of injury when practicing at home.

PILATES

The most popular exercise among Hollywood stars to keep fit and stay in shape is pilates. Pilates is an exercise that focuses on strengthening the body, especially the core. Similar to yoga, pilates helps improve posture, balance and flexibility of the practitioner.

Why are pilates so popular with international stars? The movements of pilates are more powerful, use less active muscle groups and burn more calories than yoga. An average of 30 minutes of pilates burns about 180 kcal and at an advanced level, you can burn up to 450 kcal in 1 hour of exercise. Pilates movements focus on stretching. Not only will you get stronger, but your muscles will also look slimmer. In addition, pilates focuses on abdominal muscle mass, helping you to get a neat and toned bust.

When you are just starting to do pilates at home, you can find a lot of basic exercises on Youtube from 10 to 30 minutes. Many of the basic movements of pilates are similar to familiar cardio exercises like criss-cross, teaser or side plank. However, these movements in pilates require a different technique. In addition, instead of focusing on high intensity, or the number of repetitions, when doing pilates, focus on each movement so that the muscles work and stretch effectively with each movement. Focus on each movement of the body to find balance and positive energy in exercise.

If you do your own pilates at home with a mat, you can also sign up for paid courses to get more effective. Popular paid apps for pilates include: Pilates Anytime, 5 Minute Pilates Workout or Mindbody – a 3-in-1 app that includes pilates, yoga and HIIT.

HIIT – HIGH INTENSITY INTERVAL TRAINING

HIIT is also considered a form of cardio. As the name suggests, HIIT is high-intensity interval training. You can turn a lot of cardio into HIIT by combining high-intensity movements with short periods of rest. HIIT forces the body to work at full capacity for a short time (10 to 30 minutes) thereby boosting the metabolism for a day. This exercise is suitable if you have the goal of losing weight, fat loss fast and in a short time. According to a study published in the journal The Physician and Sportsmedicine, after exercising for 20 minutes three times a week, after eight weeks, the risk of high blood pressure was reduced as much as exercising for more than 30 minutes four times a week.

HIIT involves not just one move but a series of moves over a short period of time. For a beginner, do HIIT for 5 minutes and gradually increase to 10, 15, 20 minutes and up to 25 minutes. A 5-minute HIIT workout can consist of 5 1-minute cycles. Each cycle you will practice 45 seconds and rest 15 seconds. “Rest” in HIIT does not mean that you stand still or sit down in a chair, you can drink water, wipe sweat, can move, move with gentler movements. For example, for a 5-minute HIIT workout, you could choose from five jump squats, planks, mountain climbers, burpees, and push-ups. Each movement is equivalent to a cycle of 1 minute. If you want to work up to 10, 20 minutes, you don’t have to choose 10, 20 moves, you can repeat any movement you want, as many times as you want. The most important thing is to maintain the interval training/resting cycle.

If you want to find available HIIT exercises to easily follow, you can follow the POPSUGAR Fitness channel on Youtube. POPSUGAR has a lot of HIIT as well as Tabata from 10 to 30 minutes exciting for you to practice. Tabata is an extremely intense form of HIIT with shorter, faster cycles. Tabata consists of about 8 sets, each set is a 30-second cycle: 20 seconds of exercise and 10 seconds of rest. When I first heard it, Tabata seemed “tense”, especially for beginners. However, when I tried to follow the 25-Minute Hip-Hop Tabata Workout, I did not have too much difficulty the first time. The movements are relatively easy to practice, the instructor is very funny and the most important thing is that the people who practice in the clip are sometimes also beginners, they, like you, have belly fat, are tired and sometimes did not keep up with the guide.

One of POPSUGAR’s other cool and fun workouts is the 30-Minute Dance and Cardio Kickboxing Workout. When it comes to the hourglass figure, it’s easy to overlook an extremely sexy part of a woman that is her arms, shoulders, and bust. This exercise helps you to move your whole body and especially the movements that combine kickboxing to help burn excess fat in the arms and shoulders, make you more confident in short-sleeved shirts.

Note: HIIT is not suitable for people with heart problems, blood pressure as well as pregnant people.

THE TRUTH ABOUT ONLINE “CHALLENGES”

There are many basic movements to practice with body weight, of which 3 are the most popular: squat, lunge and plank. All 3 of these moves have a lot of “challenge” exercises from 14 to 30 days online that you can practice to achieve round 2 and round 3 as you like. Currently, there are many famous youtubers with a lot of “challenge” pursued by many people such as “Flat Tummy Challenge” in 30 days or “25 Days Slim Thigh Challenge” by hot youtuber Chloe Ting. With nearly 6.2 million followers on Youtube, Chloe Ting has always been in the top fitness youtubers in recent years. Chloe Ting’s exercises are aimed at losing weight and reducing belly fat, slimming thighs, and slimming waist. If you go to Chloe Ting’s website, you can choose free exercise programs with each exercise for each day, very easy to follow and follow.

Losing body fat is every girl’s dream when exercising. However, according to scientists and sports experts, this is almost impossible. When exercising, the body will burn energy overall. Depending on the body of each person, you can do 1,000 sit-ups but lose fat in your arms and chest. How to get a beautiful waist and flat stomach with sexy number 11 abs as advertised? Chloe Ting’s exercises often combine from cardio, HIIT to pilates with body weight. The exercises look very gentle, but if done correctly, you will feel your body aches and pains from the first day. According to the “Slim Thigh Challenge” thigh training challenge, on the third day you will have to do 1,000 reps (the number of exercises), equivalent to 20-30 minutes with 10 minutes of stretching, equivalent to you burning 300- 500 kcal depending on the condition. When combined with a reasonable diet, you will reduce body fat so that your waist, belly, and thighs will all be smaller. However, the path to the number 11 abs is not so simple. After watching dozens of Chloe Ting’s challenge training videos, I realized that people who are able to work out the godly number 11 abs often already have a relatively flat stomach. However, most exercisers can see the full body fat loss effect after 2-4 training sessions according to challenges.

How about getting slim legs? Unfortunately, this depends quite a bit on your body shape. Exercises for slim legs often focus on underused muscles such as the inner thighs to create a more aesthetic thigh shape.

CARDIO – INCREASE FOR WEIGHT LOSS

Whether you work out at home or at the gym, cardio is always an integral part. Cardio stands for Cardiovascular exercise. As the name suggests, cardio is exercise that increases your heart rate. When you do cardio you breathe faster, your heart beats faster, and you sweat more. Metabolism increases and your body burns more energy. Therefore, cardio is great for weight loss and fat loss.

Simple cardio exercises you can do at home are running, jumping rope, climbing stairs, jumping jacks, squat jumps and especially burpees. Burpees are an intense and quite tiring move. You can feel your heart beat faster after just a few reps. This is the movement you should practice when you want to lose weight quickly.

YOGA

We also know, regular exercise improves health, resistance and is the best way to prevent disease. Hand-held electronic devices, the increasing use of computers at work have a great impact on health, especially the shoulder, nape and back muscles. Have you noticed that when you hold your phone in your hand, you always have your head down? Holding the head bowed for a long time not only increases the number of wrinkles in the neck, but also affects the cervical vertebrae over a long time. One of the subjects you can practice at home to help improve health, especially to increase flexibility for joints and spine is yoga.

To get started with yoga, you don’t need to invest too much. A comfortable suit and an exercise mat are enough to get started. When practicing yoga, breathing is a very important part, so keep the room well-ventilated, tidy and clean to create the best and safest practice conditions.

Yoga is a journey, not a race. When you’re just starting out, don’t try to achieve difficult or beautiful movements, but focus on grasping the basic postures, learning how to breathe properly to increase your flexibility and endurance firmly, while reducing Reduce the risk of injury when exercising at home.

When practicing yoga at home, start with simple movements to stretch your muscles and joints. The poses for beginners like the twisted triangle pose, the long bow pose or the cobra pose are simple but highly effective for the digestive, excretory organs and improve the spine. Yoga is a very popular discipline. In the UK, in 2019, yoga is in the top 15 most searched words. So you can find a lot of exercises online, from famous Youtube channels like Yoga with Adriene, Psychetruth, Nguyen Hieu Yoga or mobile apps like: Glo, 5 Minute Yoga, Yoga|Down Dog or Pocket Yoga. Glo is one of the most popular yoga apps today, after 15 days of free, you will pay a monthly fee of 18 USD, almost the most expensive on the market. Compared to Glo, Down Dog costs only $7.99/month or $49.99/year. Both apps have videos to practice in an easy way. If Glo offers a variety of training methods for you to choose from, Down Dog is simpler, you can choose the level, difficulty, training time to find the right videos.

In addition, practicing yoga also helps you regain balance both physically and mentally. Yoga helps relieve stress, increase blood circulation and help you sleep better. According to a Harvard study, 30 minutes of Hatha yoga can burn from 120 to 178 kcal. An hour of yoga a day combined with a proper diet can also aid in weight loss. However, if you want to lose weight and lose fat faster, choose a more intense exercise besides yoga to get the desired effect.

Implementation group

Post: Minh Thao

Photo: Documentation

Source: ELLE Women Magazine