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Health...
A Get-In-Shape Guide
by Natasha Tajman
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You don't need an expensive gym membership to get into great shape. You can actually do all these exercises in your own home. All you need is some time and some comfortable space.
The first exercise to get you into shape is the squat.
This works your hamstrings and butt. You want to stand with feet slightly wider then shoulder-width apart and arms at your sides. Keeping back straight, lower into a squat (as if you were about to sit in a chair). Rise back to start again.
The lunge also works your legs and butt. Stand with heels together, toes out, hands at side. Keeping toes turned out, step right foot forward 3 to 4 feet and lower left knee. Slowly rise, then lower to complete one rep. Step back to start and switch legs.
The jumping jack is a total body workout and a great cardiovascular exercise. Stand with feet shoulder-width apart and arms at your sides. Then jump up with both arms straight out, moving upward to form a clap. While jumping down, move arms straight out back to your sides to complete one rep.
To do the pull up, you must find something in your home that is sturdy and can hold your weight. The pull up works your back and your biceps. Start with arms on bar a little over shoulder-width apart. Then pull yourself up, with your chin above the bar, and hold for 5 seconds. Bring yourself down to bring yourself back up to complete one rep.
Moving down to the floor, the push up works your shoulders, chest, and triceps. Start with your heels next to each other and arms bent at a 90-degree angle to the floor. The palms of your hands should be facing forward, your back should be straight, and head facing forward. Rise up until your arms are straight, then lower to complete one rep.
Last but not least, the crunch, which works your abs. Lay on your back, with your lower back touching the floor. Your legs are bent in a 45-degree angle. Your arms and hands are slightly behind your head to give yourself neck support. With your chin up, slowly rise your upper body to meet your knees. Bring yourself back down to start again and complete one rep.
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