If you don’t have time for a full workout, these 3 exercises are good to do at home. They are perfect for training your strength and endurance.
Let’s start with the good news: You don’t need to spend hours at the gym to tone, strengthen, and improve your endurance. We spoke to the experts about the Freeletics Fitness app and they gave us three exercises to do at home for best results. Which brings us to the bad news: from now on, you have no more excuses.
1. The Plank, for a Strong Abdomen
It is one of the simplest and most effective exercises to get a strong abdomen. It strengthens the whole body, but especially the muscles of the trunk, back, legs, hips, buttocks, shoulders and chest. The plank improves posture, can help prevent back pain, and increase performance during any athletic activity. Best of all? That the plank can be done anytime and anywhere. You don’t need any sports clothes and you only need 5 minutes. In short, there is hardly any other exercise that is so easy and effective for improving strength and endurance.
How to do ?
Place your forearms on the floor, elbows below shoulders. The forearms should be parallel to the body. If your wrists hurt when you flatten your palms, you can close your hands. Your eyes should be looking at a fixed point between your hands and knees, and your hips should be completely straight. The most important are the core muscles. The center of your body should always be tense. You have to pull on your navel to breathe out and activate your gluteal muscles. You need to make sure your whole body is straight from head to heels.
Frequent Errors :
- Your body is not completely straight, your buttocks are too high or your hips too low. Both are signs of weakness in the core muscles. To avoid this, it is better to spend less time exercising, but doing it well.
- Having a bad head position, i.e. looking forward. The head should be in a neutral and upright position, in line with the spine. To do this, you can fix a point on the ground a few inches in front of you.
- Fold the back. If the upper body sinks, the shoulders are not activated and the body is not tense. This mistake can cause lower back pain. To avoid this, keep a straight line from the shoulders to the feet and tighten the buttocks.
- Bend your knees. Bending the knees does not tighten the buttocks and therefore reduces body tension. To avoid this, keep your legs straight and lift your kneecaps towards your thighs, which will stabilize your hips and help you maintain the correct posture.
2. Burpees, to Kill Calories
This exercise is exhausting, but it is also a real all-terrain. You exercise the large main muscle groups, such as the chest, back and thighs, but also the small auxiliary muscles of the torso, shoulders and arms. What does that mean ? That almost all areas of the body are tightened simultaneously. And this is precisely what makes burpees so exhausting and yet so effective. Whether the goal is to build muscle, reduce fat, or improve overall fitness, burpees are always the most complete exercise. You train your whole body and they require muscle strength and endurance.
How to do ?
It is performed by jumping from a standing position to a prone position, placing the chest briefly on the floor and returning to the starting position through a squat position and a jump in which the hands touch behind the head.
Common mistakes :
- Le ver. Ne pas maintenir la tension des muscles du tronc et se retrouver avec la forme d’un ver. En descendant, vous laissez votre dos pendre et vous soulevez votre poitrine avant le reste de votre corps. Un signe que le torse n’est pas assez serré.
- The camel. A problem that often arises when training with many burpees. The main reason is that you feel more and more tired and you are just focusing on coming out of training alive. And the result is an increasingly imprecise technique. Why “the camel”? Because when that happens, you don’t get up completely when you jump, but you lean forward. And, over time, it can lead to serious back problems.
3. Push-ups, More Than Just a Chest Workout
Push-ups primarily train the triceps and pectorals, but also the mid-body, shoulders, and even buttocks. Freeletics experts recommend paying special attention to the precision of the execution: The elbows should always be directed backwards and be close to the body, as this is the only way to keep the shoulders in a stable position , natural and healthy. On the other hand, if the arms are directed outwards, the tissue structure, ligaments and joints of the shoulders are under too much pressure. This can make flexion more difficult, but the risk of injury is as low as possible.
How to do ?
The term “push-up” simply describes the movement you make: you push yourself up from the floor. And how exactly does it work? In the starting position, you should lie on your chest and stomach, arms at an angle and palms of the hands flat on the floor next to the chest, elbows pointing back. Then you move your whole body upward, away from the floor, until your arms are fully extended. With a controlled movement you should return to the starting position until your chest touches the floor again. Throughout the movement, you should squeeze your shoulders, hips and heels, just like the plank.
- Elbows pointing outward. The exercise gets easier, but it can seriously damage your shoulders and elbows and can also make it more difficult to keep your body in tension. To avoid this, always keep your arms close to your upper body and make sure your elbows are always pointed back. It will give you more stability and also put more strain on your biceps.
- The back connects automatically if you don’t tighten the core muscles enough, or if you don’t tighten them at all. This puts strain on the lower back and intervertebral discs, which can lead to back pain and long-term injury. To avoid this, keep the center of your body in tension throughout the exercise and try to tilt your pelvis slightly, which will help keep your body upright.