Sundays can be used for sports. But starting to exercise for beginners is very difficult. Moreover, if the exercise requires supporting equipment.
In addition to saving expenses, doing sports at home is also felt by some people to be more comfortable because they don’t need to meet many people. Especially in the middle of the Coronavirus pandemic.
For beginners, the movements required for sports should be easy and uncomplicated. Likewise with the duration. Adapted from https://www.thrombophlebitis.de, the following movements are easy for beginners in just 15 minutes.
Before doing the following six movements, make sure to warm up first so that the stiff muscles relax and reduce the risk of injury.
Do two sets of 10 to 15 reps each and rest for one minute before moving on to the next movement.
1. Bridge
This movement is done lying on your back.
- Once comfortable, bend your knees.
- Make sure your feet and hands rest on the floor for support.
- Slowly, lift your buttocks your stomach so your legs form a straight line
- Back to its original position
2. Squats
This movement will help strengthen your legs and other parts to make your daily activities easier.
- Stand with your feet parallel and shoulder-width apart.
- Let the center lift forward
- Bend your knees slowly using your hips and feet as support
- Back to its original position
3. Lunge
Strengthen your knees with this movement.
- Separate one leg forward.
- Make sure that your feet are flat on the floor.
- Bend your knees until the knees of your back feet touch the floor.
- Push the leg that is in front of you to return to its original position.
4. Bird Dog
This movement requires balance and can be developed further.
Get into a position with your palms and knees on the floor.
- Hands are under the shoulders
- Knee below hips
- View position facing down
- Slowly move your right foot and left foot in opposite directions. Make sure your back remains parallel.
- Return to starting position and repeat with other leg and hand.
5. Straight-leg donkey kick
As the name suggests, this movement does require a stable and balanced kick.
- Get into a position with your palms and knees on the floor.
- Hands are under the shoulders
- Knee below hips
- Make a back kick and finish with your knee touching the floor
- Return to starting position and repeat with the other leg.
6. Plank
This movement can help strengthen all muscles because even though it is not moving, this movement is quite exhausting. After all, you have to hold the body.
- Position the body to sleep on your stomach
- Place your hands next to your body, parallel to your shoulders
- Lift the body using both hands and toes as support
- Hold for a few seconds, repeat by lengthening the time.
- Those are 6 easy movements for beginners to exercise at home. Good luck.
