Doing sports can't only be done in the fitness center.If You don't have enough time to go to fitness center or gym, You can work around by doing exercise at home. Exercise at home can also burn fatand healthy body, like exercise in the gym.
Before doing sports at home, warm up so that the body is better prepared to start the main movement. Warming up for about 10 minutes can help you reduce your risk of injury, increase your breathing and heart rate, and increase the amount of oxygen and nutrients delivered throughout your body.
Exercises at Home to Burn Fat
The following are some exercises at home that you can try to burn fat in the body:
- Rocket jumps
Position yourself standing with your legs extended parallel to your hips. Then place your hands on your thighs while bending your knees. Then jump with both arms and arms raised straight, up to the top of the head. When jumping, keep your body extended and your knees not bent.
Return to the starting position and repeat the movement rocket jumps this 20 times. When you're done, you can stretch by walking in place for about 40 seconds.
- Classic squat
To do classic squats Performed in a standing starting position with feet shoulder width apart. Pull the stomach inward, chest out, extend both arms and hands straight in front with palms facing down.
Then, lower your hips while pushing your buttocks back, in a sitting motion, until your thighs are in line with your knees. After that, return to the starting position by pressing your heels and pushing your body back up. Do this movement 20 times.
- Chair dips
This exercise at home requires a chair. First, sit on the front end of the chair with both hands beside your hips, holding the edge of the chair. Resting on both hands, slide your buttocks in front of the chair, then lower your buttocks to lower than the seat of the chair, bending your elbows to form a 90-degree angle. Do this movement 10 times.
- Butterfly absThis movement is more comfortable to do on the mat in a lying position. Place your hands behind your head and your knees open and flat against the floor. Attach the soles of the feet with both knees open to the side.
After that, do the movement like a butterfly flapping its wings by lifting the shoulders and chest, then tighten the abdomen without removing the soles of the feet that are attached. Do this movement 12 times.
- BurpeesThis movement is like a combination of push ups and squat jump. First, squat with your palms on the floor. Then, change your position as in position push ups, then return to the starting position with a slight jump.
After that, jump as high as you can by stretching your arms up, without bending your knees. You can do this movement 20 times.
One of the advantages of exercising at home is that there is a more flexible time so that you can do exercise at any time. In addition to doing some of the movements above, you also need to adjust your diet and pay more attention to what you eat so that the exercise you do at home can give maximum results for your health.
