Fitness exercises in everyday life

These seven effective fitness exercises can be optimally integrated into everyday life. They are easy and super fast to perform.

After work to make a detour to the gym is a nice thought. But then it goes to the implementation, but it often becomes a strenuous extension of the working day, which one tries to escape with every little absurd little excuse. No wonder, our everyday life is usually demanding enough, because you do not need an extra effort in the gym afterwards. But our fitness and the look in the mirror speak a different language. Luckily, there are not only the options gym or couch, but a clever alternative, fitness and figure just in addition to exercise in everyday life. We show how to do it with a few simple exercises that you can do without any equipment, just with your own body weight.

Squats (squats)

Squats are one of the most effective fitness exercises ever. They train legs, buttocks and lower back. If the pure bodyweight exercise becomes too easy, you can add water bottles and then a whole box of weight.

Execution: Slightly further than shoulder width stand with the weight on the entire foot. Knees and toes are pointing straight ahead. Belly and back are tense and straight. Now you start with the buttocks, the Abwärstbewegung, goes to the knees as far as you can, but only so far that the knees do not protrude the toes. Then back up until the legs are straight, but not completely pushed.

Wall Sit

A holding exercise with the most certainly as students have ever been tormented in physical education. The exercise is particularly effective for the legs and to a lesser extent for the butt. Those who reach their limits during the exercise will notice how the legs start to burn and finally start to shake. These are good signs!

Execution: The exercise is very simple. Man pushes his straight back against a wall and slips with his butt down so far until the upper body and thighs form a right angle. The feet are set so that thighs and calves are at right angles. Now you hold on until you have reached your set time limit or you just do as long as you can.

Plank (forearm support)

The plank (English for board, plank) is also a holding exercise. It strengthens the so-called "core", i. especially stomach and back. But also the shoulders are claimed. The name here is program - it's about keeping the body straight and the body tension upright.

Execution: The forearms lie flat on the ground with the elbows at a height with the shoulders. The toes are also on the floor. The rest of the body is in the air, straight and tense. The body forms a straight line.

pushups

The classic par excellence and an excellent exercise for the chest, shoulders and triceps. Unfortunately, pushups are often wrong, especially too fast, despite their simplicity.

Execution: The hands are slightly further than shoulder width, flat, vertically under the shoulders on the floor. The body is straight, tense and in the air. The toes are on the floor. The arms are now bent slowly so that the body sinks down until the nose almost touches the ground. Then you push yourself upwards, the elbows point outwards, you stop before the arms are completely pushed.

The downward movement should take at least two seconds, better still longer. The upward movement can be done a little faster, but at least two seconds should also be respected. Proper execution makes the exercise more exhausting and much more effective. To make it easier, please do not increase the speed, but do the exercise on your knees. If you want to have it more difficult, put on a filled backpack.

Dips

Dips are a great exercise for the triceps and, to a lesser extent, for the chest and shoulders. At home or in the office you can always find a suitable chair and you're ready to go.

Execution: You are in the air with your back to the chair. The hands reach back and cover the front end of the seat of the chair. The backs of the hands point to the front. The legs are stretched out and are on the ground in front.

Now bend your arms and go down until the butt almost touches the ground and upper and lower arm are at a 90 degree angle to each other. Then you push yourself up again until the arms are not fully stretched. The back stays straight all the time.

Pull ups

The exercise for the back and biceps. Very effective, for the untrained but mostly difficult. You need something to pull yourself up on it. This can be a pole or the bar of a football goal, but there are also variants on the door or a table (lying down).

Execution: The rod is grasped shoulder-width and can be hung. Then you pull up without swing until the chin is above the bar. Keep it short and down again. Never stretch your arms completely and always maintain a certain body tension.

Pull ups can be done in the upper or lower grip.

Upper grip: Grasping from above, backs of the hands pointing towards the body, stronger training for the back, continuing to grip shoulder-width.

Undergrip: Grasping from below, backs of hands pointing away from the body, stronger biceps training.

Crunches

Well-proven training for the abdominal muscles. Just put a mat or a towel on the floor and off you go.

Execution: One lies with the back on the ground, the legs are angled or in the air. In both cases you have a 90 degree angle in your knees. The hands are at the temples.

Now lift the upper body upwards. It is important to take the strength only from the abdominal muscles and to get no momentum. It is best to simply tense the abdominal muscles and notice how the upper body lifts. This movement is then simply amplified. It is only a relative small piece up, the lower back remains on the floor, the head is the extension of the spine. Then come down again, but do not completely put the body down. And up again ...

Integration into everyday life

With the presented exercises you can achieve an effective whole body workout, only with your own body weight. You can practically always and everywhere. In everyday life, however, there is often a lack of time or the motivation to complete a complete workout. But you do not have to. If you do at least every other day, two of this exercise with three passes and still go jogging now and then, will see good results. The important thing is not to do the same two exercises each time.

Decisive for the success is the constant repetition. The whole thing is not a sprint, but a marathon. Sometimes a wall sit or a few crunches in between are always possible and get the circulation going. Whether at home or in the office, it does in any case well.