Regular physical training is one of the key factors that help us get a toned body as desired.However, not everyone can spend a certain time fund for training at the gym regularly every week.
Therefore, experts have "revealed" 10 effective home exercises and do not need any specialized tools for you to apply easily to get the right physique:
1. Piriformis stretch muscle relaxation exercises
Perform:
- Stretch your legs first.
- Cross the right foot to the left.
- Put your right hand back and put your left hand on the right pillow.
- Lift your right leg to the left and turn around in the opposite direction.
- Hold this position within 30 seconds, then change sides.
2. 90 -degree muscle relaxation exercises
Perform:
- In the sitting position, the right thigh is perpendicular to the front and created with the lower leg at an angle of 90 degrees.
- Lightly bend the left back.
- Keep the right hip and push the left hip slightly as deep as possible.
- Hold the posture for 30 seconds to 2 minutes, then switch sides.
3. Froging posture
Perform:
- Expand the knee wider than the shoulders.
- Apply your feet so that the toes are facing to the sides.
- Push your hips back to the foot as deep as possible.
- Keep this position in about two minutes.
4. Exercise to stretch breast muscles
Perform:
- Lying on your stomach, your hands spread wide on both sides to form T.
- Push your left hand up, bend your knees gently to keep fixed and then roll over to the right.
- Hold this position for about 3 minutes, then repeat on the opposite side.
5. Exercise stretching the thigh mental muscle
Perform:
- Lie on the right side.
- Curfing your left leg, right leg straight.
- Use your hand to hold your left leg and keep your buttocks.
- Leave the posture for two minutes, then repeat on the opposite side.
6. Sape posture
Perform:
- Lie on your stomach and stretch your legs back
-Lead the elbow under the shoulders and push the chest gently from the floor.
- Light pressure on the hips and thighs parallel to the floor.
- Hold this position for 30 seconds, and repeat 2 to 3 times.
7. Pose for the legs
Perform:
- Lie down and bend your knees up.
- Cross the right foot touching the left knee forming a right angle.
- Hold your left thigh and pull back, hold the head area without touching the ground.
- Keep the posture from 2 to 5 minutes.
8. Pediatric posture
Perform:
- Kneel on the floor so that the legs are close to each other and the distance between the knees is width of the hips.
- Bow to the front to touch the ground.
- Leave your hands back and tilt up.
- Keep the posture within 5 minutes.
9. Twisted posture
Perform:
- Lie on your back, bent your right leg and your left leg is straightened.
- Curfing the right leg to the opposite side, trying to apply the foot as close to the floor as possible.
- Keep a fixed role and approach the floor.
- Hold this position for a few minutes and then change sides.
10. Sitting position leaning on the wall
Perform:
- Apply back to the wall, then slide down so that the thighs are parallel to the floor.
- The knees and ankles must be perpendicular to the floor and back to hold the sadden while doing the exercise.
- Keep the posture for 60 seconds and repeat about 2 to 3 times.