Fitness in your Own Home - Make your Own Workout

Active with book and broomstick

If you want to train your body without going outside, you do not necessarily have to purchase fitness equipment. Your own home offers everything for a complete workout. What you need are books, a broomstick, the stairs and a beach mat.

Warming up:

At home you can warm up by:

• the stairs 5 times in a run down in jog tempo
• 5 minutes jumping rope
• 5 minutes to run the place

Books train your muscles:

Use a few books as weights! Apply this to muscle exercises for shoulder, back, biceps and triceps. An example: stand up straight with your legs slightly apart, knees and elbows slightly bent. Raise your arms sideways, without your elbows hinges, to the books at shoulder height. Slowly lower. Do this 3 times 10 with an interval of one minute. If the exercises are too light, take a few heavier books.

Abdominal Exercise on mat:

You go on a mat on the floor, bend your knees and put your feet flat on the floor. Tighten the abdominal and gluteal muscles, so that the lower back pressed to the ground. Hold 10 counts, breathing quietly. Keep the shoulders to the ground. Even in sit-ups always keep knees bent and lower back on the floor. This avoids damage to your spine.

Leg exercise with the broom:

Insert the broomstick across your neck and hold it lightly with your hands. Then stand up straight with your back straight. So you can do knee bends to the leg muscles to train. Train your legs with your back against the wall and your knees bent to an angle of 90 degrees. Tilt your pelvis so that your lower back supported by the wall. Slowly increase to 4 minutes so you can sit.

Better condition of the kitchen stairs:

Endurance you like the warm-up, do well indoors. You keep jumping rope, run in place or jogging down the stairs and some longer. Everything you do at least 10 minutes. If you find difficult to maintain then get your favorite music during your workout. That boosted you. Or you can watch TV while jumping rope.

Cooling Down:

Put a smooth music and stretch standing with hands one by one to an imaginary apple that you want to reap. Perform this exercise slowly and keep your back straight and your pelvis tilted. Then on your back on your mat lie, grab your legs at the back and pull your knees to your chest. Your head and shoulders remain on the floor.

Racks at the dinette:

To stretching is depending on your height. Stretch out one leg on the back of a chair or table. Your hands supported on your thigh. Slowly bend your upper body forward with a straight back, with your head upright. Keep slightly bent the knee of the leg you are standing. Then do it again by changing legs.

Relaxing neck and shoulders:

Relax your neck muscles in the head upright clockwise until it stops, hold it for 6 seconds and then through the chin on the chest to the left. Let your shoulders forward and backward 'roles' or lift your shoulders for in a direction on your ears. Do it for every six seconds and hold the arms hang relaxed.

Lower back relax with a chair:

Put your legs on a chair. Put your back on your mat, your hips and knees bent at 90 degrees. Keep about a quarter lying. After that you feel totally relaxed.

Good basic:

To be successful gym for your home, it is important that you have comfortable clothing, a sports bra and sneakers. Do not go too fast start, but listen to your body and build the exercises slowly.

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