Have you ever noticed the incredibly lean physique of dancers, gymnasts, and yogis? These athletes can achieve incredible physique without lifting weights or performing excessive cardio. So, what is their secret? Well, the obvious answer to this question is that they have world-class trainers and instructors to help them every step of the way. And they also train up to 4 hours a day. However, we can still learn a lot from these athletes. After some research, we realized that they performed a variety of unique movements and organized them into "routines". It is the best way to challenge your body and turn it into a lean and powerful physique.

If you want to get fit in your home without equipment, the home gym is also excellent for convenience and the money you can earn safely through your membership. Home training programs also allow you to not have to wait on the gear or equipment. Even if you can install less equipment in your home, the convenience and lack of distractions can give you a high-quality body. It is quite simple to create a gym at home for free. Many do not want to pay exorbitant amounts for a gym or simply feel uncomfortable in front of others.

The fact is that you must have an idea of what your goals are when you plan your workouts. When planning, we do not mean that you have to write everything but plan before you start. If you decide to lose weight, you will have to do something that burns fat. In our opinion, you should do everything to burn fat. By doing a low-intensity workout and changing the machine every five or ten minutes, you will not achieve anything

Calf Raise

Muscle calf exercises are the best way to keep your calf or leg muscles aesthetically trained and always Calves. This exercise is considered the best for the construction of large calves. The reason behind this is that when you have to perform calf lifts, the pressure and weight of your body, as well as those that you add to your weight, such as a dumbbell, a barbell or any other form of weight. The calf raises the tones and builds the two main muscles of the calf in the back of the leg: the soleus and the gastrocnemius.

Superman Exercise

Supermarkets are a perfect segment in more difficult movements and can help people build a stronger foundation for development, skill development, and body control. The Superman exercise is an excellent way to educate new lifters about the extension of the body and the development of proper shooting mechanics of the glutes, hamstrings and lower back muscles. The Superman exercise is a fundamental skill of the movement necessary for understanding the necessary positions for moments like kipping and gymnastics.

Split Squat

The split squat is an effective exercise for the legs that work the quadriceps, buttocks, and hamstrings. It is an exercise that can be done with dumbbells, a bar or resistance to bodyweight alone. This can work very well in both cases. If you`re still not strong, we recommend doing this exercise only with the weight of the body. Do this exercise slowly until you are sure to master the technique perfectly. Combine it with other leg exercises for a full lower body workout.

Decline Push-Up

A push-up is an advanced variant of the basic push-up that greatly increases the difficulty of placing the feet above the hands. The bench height adjustment allows you to customize the intensity of your workout using only your weight. Adding this exercise to your upper body strength training program is a good alternative to basic exercise. Decline Push-Up is an advanced exercise of the upper body that targets the muscles of the chest, shoulders, back, and arms.

Plyometric Pushup

The pushup is an excellent way to develop large arm muscles and a good upper body. A good example of an exercise that improves the common push-up is the plyometric push-up. Now you make a normal push down, but when you reach the lowest position, you will explode from the ground with enough power for your arms to leave the ground.

Then, your arms will fall to the ground and you will descend for another push until you have performed the number of repetitions that you have decided to do. This exercise is ideal for sports person and athletes who need explosive energy.

Jump Squats

Jumping squats are an excellent way to exercise anaerobically and increase your testosterone levels. It is a form of intense exercise used by athletes and others who want to develop explosive strength, speed, and muscle mass. It is possible to improve physical staying power or stamina and performance for brief and intense waves of activity. Squat jumps are one of the most effective exercises in this category of an intense workout.

Pistol Squats

If you think you`re strong enough to try a pistol squat with your leg, try it. Start by balancing your stronger leg, with your other foot a few feet ahead. Move your rip back and down until your glutes are a few inches off the ground. Now comes the difficult moment: try to return to the starting position with one leg. The first time you try this, do it next to a wall to have something to grab if it is difficult. Try squatting as usual, but when you reach the bottom, use your arms to lighten the weight of your leg: 4 sets of 5 repetitions on each leg. Squats with assisted pistols will not only improve the strength of your legs, but also your balance, and soon you will be ready to try your luck without help.

Single Leg Squat

One-leg squats are very difficult to do. They require excellent leg strength, good balance and coordinated muscle development of the legs and abdominal muscles. These are done with one leg in front and the other leg firmly planted on the ground. Most people would have both arms pointing forward during the movement. During movement, contract your abdominal muscles to give you the strength to go up and down. This can be included in your workouts to strengthen your legs and as a functional workout for all athletes. Build yourself to do these squats or arms in one foot. If you can make one, it is an excellent indicator of the superior strength of your legs. Athletes, if you want to improve your fitness and performance, dominate this position in one leg.

Yoga Squats

It`s time to make sure you try to cut the meat off the bone. The yoga squats will begin to refine certain parts of the leg. This squat variation will work more in the exterior scanning of your quads and glutes. Keeping your feet closer to each other, squat down. When squatting, be sure to push the knees and keep the hips back to maintain the proper shape. Yoga increases the number of red blood cells in the body. It helps cancer patients fight anemia, nausea, and fatigue. Although yoga has many health benefits, its quality lies in the quality of life it supports. Through the continuous practice of yoga, you will get better control of your mind and body. This feeling of complete happiness is the total reward for the health of a yogi.

Pause Squats

Staying still has never been so painful. When you finish with the pause squats, you will feel a tightness feeling in your legs. Your butt will hurt. You will feel deeply.

With the feet in a standard squat position, separate the knees. Squat as low as you feel comfortable without causing pain or injury. Hold the position from 5 to 10, the more difficult the exercise will be. Then go up.

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