In this article, we will discuss three fitness exercises,
with which you train practically the entire body. Both conditionally and in
terms of muscle strength, these are very efficient exercises. You can do them
in any environment, indoors or outdoors. What you like best! Our preference is
clearly outside because you get much more oxygen from the outside air. Your
balcony or backyard can function as a fitness room.
fitness exercise at home without devices
Push-ups
Push-ups are perhaps the oldest fitness exercises there are.
With push-ups, you can train the entire body. The big advantage of push-ups is
that you train both the back and stomach. By changing your posture, you can
shift the focus towards your triceps. You also train your shoulders and many
other muscles. Even your legs and buttocks participate a little.
Example push up exercise, 3 intensive fitness exercises
The big advantage of push-ups is that you decide how hard
you make this exercise. You can start by doing this exercise from your toes.
You can make yourself broad and then narrow again. You can also do quick
repetitions or you can opt for a slow pattern. If it gets too heavy, you can do
push-ups from your knees or by leaning on a table. You can also make the
exercise more difficult by doing push-ups with one hand or having your feet
supported on a bench or other elevation. This increases the intensity and you
train your body even harder. Do you want to train with weights? Push-ups are
also suitable for this. You can put weights on your shoulders or put on a vest
with weights.
You can do push-ups in different series. This way the body
gets to rest from time to time and your body can then suck in again full of
oxygen. Something you need to do multiple repetitions. Otherwise, you will be
completely empty.
Lunges
Training the legs and buttocks is inevitable when you are
engaged in fitness. Your leg and buttock muscles are the most powerful part of
the body. When you do fitness exercises, this often comes in part from the legs
and buttocks, even when the focus is on a different muscle group. Can you
strengthen these muscles? Then you manage to perform other exercises with more
repetitions and keep it feeling longer.
Lunges are done by slowly stepping and at the same time
moving your knees to the floor. By staying on the ground for a long time, you
can feel your muscles burning and you can increase the intensity. Do you want
to make it even more difficult? Then hold a weight in both of your hands. Walk
up and down when doing lunges and try to perform the exercises as controlled as
possible. Take a break once in a while if you have made a certain distance.
After approximately 80% of your capacity, you can take 10 to 20 seconds of
rest. Then you continue.
Example lunge exercise with weights
Burpees
What is special about burpees is that these exercises are
challenging both conditionally and in terms of muscle strength. You can do
burpees outside, in the gym and at home. This movement was invented by an
American movement scientist and was designed to analyze how fit soldiers are.
The more often and faster you perform these exercises, the fitter you are. Try
to build up the frequency slowly and keep enough rest.
Explanation burpee exercise, examples of fitness exercises
You perform the exercise by jumping and then going to a
squat position, now you go with bent knees from the squat position to an
imprint position and press yourself once, then you go to the squat position
again position and start from scratch.
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Exercise
for the elderly
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