Going to the gym can be a key to improving your health and getting in shape, but there are still many exercises and sports that you can do at home or Do open space. If for any reason you can't go to the gym, exercising at home or in the parks is the only solution you will have. You can exercise at home with minimal equipment and avoid wasting time and money.
In this article, we want to examine this issue and go to sports that entertain you and do not require registration in They don't have gyms either. Stay with us to introduce 11 fun physical activities to improve health.
1. Jumping rope
Jumping rope is an inexpensive exercise that you can easily do at home. You will be able to burn calories and lose weight only by getting a suitable sports rope. This exercise can engage and strengthen the muscles of your legs, stomach, shoulders and arms and put a lot of pressure on the body.
Doing this while listening to music will be really enjoyable. From now on, try to jump a little rope whenever you find free time, so that you have about 150 minutes of aerobic exercises a week and improve your health. . By doing this, you can focus on heart rate and maintaining proper body form during exercise and prepare to use the rope. The controlled execution of this exercise is very important; You have to jump up and down with the right rhythm, keep your arms bent and elbows to the sides of the body, rotate the wrists in the right rhythm and coordinate the rotation of the hands with your jumping. Doing one minute of jumping rope with one minute of rest can be a good program to start.
2. Stair climbing
Stair climbing, which refers to running or walking on the stairs, is considered an aerobic, intermittent and stressful exercise. This simple but effective exercise can help you to increase your speed, strength and coordination and improve your cardiovascular health along with losing weight.
Climbing the stairs is a great way. It is to increase heart rate and body sweating. See which parks or buildings have a lot of stairs and try to go to these places regularly and climb the stairs.
In this exercise, the muscles of the hips, quadriceps, abdominals, hamstrings and calves are engaged and strengthened. . You can adjust your speed according to your fitness level. Therefore, stair climbing can be more or less suitable for all people.
You can also diversify the sport and keep yourself entertained. For example, sometimes go up one step in between, sometimes move to the right side, sometimes to the left side, sometimes change your side for every two steps, and sometimes turn your upper body when going up or down and Be more active. To start, you can devote 15 minutes to doing this exercise.
- 10 incredible benefits of climbing stairs; From improving health to losing weight
3. Running and Walking
Setting a specific route for running and walking allows you to exercise more regularly and also use your creativity. Walking and running are among the simplest sports and they can be fun.
For this, you can keep your exercise varied and run, walk, slow down and increase your speed on a specific path. Give more variety to your sport. This will not only keep your exercise different and prevent you from getting bored, but also lead to higher calorie and fat burning levels. Hitting, sprinting 100 meters and walking another 100 meters. Combining different types of walking and running will keep your program varied and you will face the benefits of interval and tension exercises.
4. Hanging from the Barfix bar
Barfix is a simple exercise that only involves hanging from the bar, pulling your body up, and then lowering and hanging. In this movement, several muscle groups are used and involved, such as the large back muscle, trapezius muscle, rhomboid muscles, as well as the forearm. In addition, you need to use strength, balance and strength of the whole body to stay hanging and strengthen them. To begin with, it is better to hang for 30 seconds each time and then rest a little. You can also go to parks that have sports equipment or games and hang from bars and devices like Barfix and increase your physical activity.
5. Walking in nature
Hiking in the hills and mountains can be more impactful than regular walking and can also be fun. We are unlikely to find anyone who does not enjoy nature and walking among trees and plants and open space. If you also like walking in the heart of nature, you can use it to have fun and also to improve your health.
Walking is one of the most interesting aerobic activities that can increase body strength and endurance. It can help improve brain health and reduce stress, as well as prevent weight gain.
Try to set aside a specific time each week to get out of the house and enjoy nature. You can walk for up to an hour without feeling tired and consider it a strenuous exercise session. This makes you do more physical activity and burn more calories.
6. Walking with an exercise band
Exercise bands are inexpensive and at the same time have a big impact on your health and fitness. You can walk and step sideways by using a sports band and placing it around your thighs to engage the leg muscles and increase your physical activity.
To perform this exercise, you must Place the exercise directly above the knees, then bend the legs and get into a squat position. In this position, you should move your hips back, raise your chest and keep your hands in front of your body. Now move slowly to the right or left and take about 4 steps. Then do the same thing on the other side.
Using tighter bands or lowering the body or placing bands around the ankles can increase the stress of the exercise. Doing a few minutes of this exercise a day will strengthen your legs.
7. Using an exercise step
You can get an exercise step and jump on it to increase your mobility. Give to burn more calories. You can also step on it and do step training. For this, you need to put your right foot on the step, then put your left foot on it and pull your body up, then put your right foot on the ground and finally stand completely on the ground by lowering your left foot. The faster you repeat this cycle, the more you will increase your metabolism and heart rate.
This exercise has different types. You can also jump on one leg or use your creativity and do other things. Apart from the exercise step, you can use household items that are strong for this exercise. Doing this sport in parks and on higher surfaces can also be efficient.
8. Stretching with a wall
Using a wall for support and stretching can support your body and allow you to exercise easily. There are many stretches and yoga exercises that you can do against a wall.
For example, stretching your legs against a wall is a great yoga exercise. To perform this movement, lie down in front of the wall and stretch your legs on the wall while keeping your head and shoulders down on the floor. Let the soles of the feet relax on the wall and rest completely on it. Relax your legs and stomach and breathe deeply
Leaning your body against the wall to maintain balance and doing other yoga exercises can also strengthen your body without putting too much pressure on you.p>
- 7 morning stretching movements to start your day with exercise
9. Walking with long exercise
Normal walking is a simple and effective exercise, but if you do it with Do long exercise, you can have more variety and put more pressure on the body. This exercise strengthens the muscles of the lower body and increases your strength and dynamics.
To perform the walking lunge, you should stand and spread your legs shoulder-width apart. Step your right leg forward until your center of gravity is between your legs. Lower yourself until the knee of the left leg is a few centimeters off the ground, then stand up again.
Now bring the left leg forward and place it next to the right leg. Then step forward with your left foot and lower your body and execute the lunge movement. In the same way, move forward with your legs and carry out the exercise as a walk. You can do this type of walking for short distances or for 20 repetitions.
10. Swedish swimming in the open air
Swedish swimming is a basic and efficient exercise for strengthening the upper body. Doing this sport in the open air or on the grass can be very enjoyable and change your mood. For this, you can go to the yard or parks and green spaces and exercise while enjoying the fresh air.
To perform this exercise, first put your hands and feet on the ground, spread them more than shoulder width apart. and get into the plank position. Central muscles and legs Tighten and engage until the upper and lower body are stable and in a straight line.
Now bend the elbows until the chest is facing the floor. Stare more or less to one side so that your neck remains motionless and your head does not hang. Push off the floor and return to plank position. Tighten the chest and arm muscles and repeat this cycle.
You can change this exercise by increasing or decreasing the distance between the hands and, apart from strengthening different muscles, you can also diversify your exercise and Keep it interesting.
11. Using sports software
Finally, if you don't know how and where to start your exercise, you can go to Go to software and sports programs and get help from them. These softwares, which are easily available, can provide you with various exercises and exercise programs and guide you to regular and appropriate exercise.
Most of these exercises include stretching movements or strength exercises with body weight. Therefore, you can do them at home and you don't need to go to the gym.
- Introducing the Home Workout application; exercise at home without equipment
Although many people believe that you need a gym to stay healthy, you can also do it at home. exercise and enjoy the benefits.
The activities we have introduced in this article are quite fun and will improve your fitness. Try to do them regularly and have more physical activity.This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.