Different types of floor gymnastics you can follow
Can't you stretch out just by staying at home? Please relax. You don't have to go to the gym or leave home to regain your ideal body. Just do floor exercises at home!
There are many floor exercise ideas that fit your body while being very practical. Floor exercises also do not require expensive special equipment and can be done anywhere, in the bedroom or in the living room. So, in addition to your body being maximally toned and healthy, your wallet is still safe. So what is the movement? Check out the 7 floor exercise movements in Kania that you can follow!
From knee to chest / From knee to chest
Do you often have dissatisfaction with your lower back? This floor exercise is very useful for the lower back.In addition, floor gymnastics From knee to chest It can also maintain hip stability, straighten the spinal cord, and burn fat around the stomach and thighs.
If you would like to do this floor exercise, please follow the steps below.
- Lying on the floor covered with carpet or yoga mat, with both hands lying down.
- Slowly fold your knees toward your chest and hug them with your hands.
- Press and hold for 10 seconds, then return to the starting position.
- Repeat this floor exercise 10 to 15 times.
Touch your fingertips / Toe touch
This floor exercise focuses on the lower back and abs.In addition, the calf and shoulder back muscles also move for sports Whole body It's fierce.
How to do this floor gymnastic movement is not difficult, ie:
- Start by lying on the floor, putting your feet together, and raising your hands above your head.
- To warm up, bend your right knee and lower your left hand to the side. Alternate with your left knee and right hand.
- Then lift your right foot like a front kick and touch the tip of your foot with your left hand.
- Hold your body with your left hand and repeat with your left foot.
- Repeat this floor exercise 10 to 15 times.
Push up
Next, there is already the familiar floor gymnastics exercise. push ups.push ups Upper body strength training exercises can also help to tone the abdominal muscles.
How to do floor exercises push ups:
- Take the prone position towards the floor.
- Push the floor with your hands and push your toes and knees to lift your body and support your lower body.
- Balance, bend your elbows and move down to push the floor.
- Then lift your body in the same way, keeping your back straight.
- Repeat this floor exercise at least 10 times.
Board
This movement of holding the body in gymnastics can be enhanced core body.In fact, floor gymnastics Board It is also one of the best ways to train your abdominal muscles and whole body.
To exercise the floor Board, Perform the following steps:
- Move to the specified position push ups The forearm holds the body.
- Keep your body straight and do not raise your hips.
- Hold position Board 10 to 20 seconds or more.You can use Stopwatch Or count them manually through a wall clock.
- Repeat this floor exercise 10 times and rest for 5 seconds.
Bicycle crunch
This floor exercise is a combination of leg movement and abdominal muscle retention. Bicycle crunch very Ideal for activating the muscles of the lower and upper abdomen to keep you tense and slim.
How to do floor exercises Bicycle crunch Ha:
- Lying on the floor with your back flat.
- Raise your head slightly and place your hands behind your head.
- With your shoulders raised, pull your left knee toward your chest.
- Make a 45 degree angle while lifting your right foot straight forward.
- Place your right elbow on your left knee and rotate your body to the left.
- Make sure that the sides of your elbows and abdomen move.
- Alternately repeat the same action as pedaling a bicycle 20 times in the air.
Lift the side leg / ~ side Leg lift
Lifting your legs from the side is a way to improve your posture, flexibility and balance. This floor exercise is suitable for activating muscles throughout the body.
This floor exercise is not really difficult. All you need to do is:
- Lying on the floor.
- Bend your arms forward to lift your body and support your body.
- Try to keep your legs straight.
- Gently lift your foot and hold it for 3 seconds.
- If so, do this floor exercise 15 times before lowering it and changing it in the other direction.
Lift your hips / Bridge exercise
Want to strengthen your butt and calf muscles? This one exercise exercise is the right choice!Do you lift your hips and exercise on the floor? Bridge exercise Is one of Hollywood celebrity's favorite moves, especially when it comes to thigh weight gain. The abdominal muscles such as the waist and back become stronger.
Here's how to do hip lift floor exercises:
- Bend your knees and lie on the floor.
- Place your hands on the floor next to your body.
- start Raise your hips and sit down.
- Keep your feet flat on the floor and keep them in that position for as long as possible.
- Slowly lower your lower body, then repeat 15 times.
Remember to warm up first before doing all the floor exercises above. Which floor would you like to try first? Whatever it is, lDo it regularly for maximum results. The harder you are, the stronger, healthier and slimmer you are. good luck!
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Source : http://i0.wp.com/www.dekoruma.com/artikel/116386/aneka-gerakan-senam-lantai
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