Whether you are a fitness novice or an advanced fitness enthusiast, self-weight exercises are always a good choice. If you are new to fitness, self-weight exercises can help you learn how to exercise your body. When he is more advanced, they are perfect for a day of rejuvenation after lifting weights in the gym. Not to mention, these actions are useful for you if you want to have a comfortable workout on the go.
Now, if you are looking for a self-weight exercise to build strength or in your hotel room, I have everything you need. Read the Simple Amazing Legs Workout To Tone Up Your Legs -weight leg exercises and how to convert these exercises into weight-weight leg exercises.
Remember, as you gain experience in self-weight exercises, you can make them more challenging by increasing explosiveness and strength.
Duration: 15-30 minutes.
Good for: Legs and butt
Description: Choose the following six actions. Beginners do 8-10 times (2-3 rounds), advanced ones do 10-12 times (3-4 rounds), and advanced ones do 15-30 times (3-5 rounds). Switch from one exercise to the next without stopping.
Bulgarian Split Squat
How: Stand about three feet away from the steps; extend your left leg back and place your feet on the steps. (Optional: hold dumbbells in each hand.) This is your starting position. Bend your knees, lower your body as much as possible (or until your knees are just off the floor), keeping your shoulders back and your chest up. Take a break, then press the right heel to return to the starting point. This is a repetition.
How to do it: Lie on your back with your knees bent, your feet flat on the floor, 12-16 inches from your hips, grab your core muscles, then squeeze your heels, squeeze the hips around your hips to raise the ceiling. The number of seconds before falling to the starting point. This is a complete repetition.
It works as follows: Stand with your feet shoulder-width apart, your toes forward, your hands on your chest, bend your knees, and then jump quickly as high as you can. Land softly on the floor with your feet and immediately lower into your next squat.
The method is as follows: stand with legs wider than the hips, then swing the hips back, bend the right knee, and then lower the body until the right knee is bent 90 degrees. It takes about two seconds. Come back and start. This is one rep.
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Quadraped Hip Extension
How: Stand on the mat, keep your right knee bent at a 90-degree angle, and raise your leg into the air until your body is in a straight line with your shoulder and your right leg is bent into a knee shape. Push your thigh up a few inches, then push back. This is a repetition.
Workout and image = womenshealthmag