Table of Contents
1. Heel raises
2. Sit to stand
3. Standing side leg lifts
4. Split squats
5. Seated biceps curls
6. Glute bridges
7. Wall push ups
Jakarta, goldensamoyed Indonesia
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Training muscle strength can actually be done at home.There are several types of simple exercises that are useful for training strength and
muscle endurance
to stay in a fit condition to support daily activities easily.
Apart from maintaining muscle endurance, this exercise will also improve body balance so that it can reduce the risk of falling due to loss of balance.
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Apart from maintaining muscle strength, this exercise can also help reduce the risk of heart attacks, blocked blood vessels, prevent bone loss, reduce stress, and improve mental health.
Quoted from page
BHF
,
To train muscle strength you can do it yourself at home.There are several types of simple exercises that can be done to maintain muscle strength.
Take advantage of items found at home to help carry out this simple exercise program.Here are seven simple exercises to maintain muscle strength.
1. Heel raises
The first simple exercise to maintain muscle strength that can be done at home is heel raises.
Stand up straight, with your toes facing forward with your feet slightly apart.Make sure your body weight is on both feet.If you find it difficult, this movement can be done while sitting.
Lift your heels slowly, making sure the weight shifts to your toes.Make sure your knees and back remain straight.
Lower your heels slowly to the floor.Repeat this movement 8 to 15 times.
2. Sit to stand
Using a chair, this exercise is very simple, just sit down and then stand up.
Sit upright in an upright chair.Body position leaning slightly forward with your hands on the back of the chair or on your thighs and do not lean on the back of the chair.
Make sure your feet can land perfectly on the floor or form a 90 degree angle.
Stand up slowly and sit back down.Repeat 8 to 15 times.
3. Standing side leg lifts
This exercise is to help strengthen the leg muscles.
Stand in an upright position facing forward and put your feet together.
One hand is holding on to the table.If there aren’t any, place your hands on your hips.
Raise your legs to the side at a 30 degree angle and lower them slowly.Do it alternately.
Repeat this movement 8 to 15 times.
4. Split squats
Apart from standing side leg lifts, the above position also allows for other muscle training, namely split squats.
Still in an upright position, pull one leg back approximately 30 cm.
Bend your back leg until your knee is close to the floor.Keep your chest and back straight.
Repeat this movement 8 to 15 times on each leg.
5. Seated biceps curls
Still in a sitting position, this exercise functions to train the bicep muscles.
Sit in an upright position.Open your legs shoulder width apart with the soles of your feet flat on the floor.
Place your hands on your thighs.
Raise both hands or one at a time up to your shoulders and lower them back down.
Repeat this exercise 8 to 15 times.
To get optimal results, hold a water bottle in each hand for additional weight.
6. Glute bridges
After practicing in a sitting position, now move to a lying position.
Lie on your back on the floor or bed with your knees bent and your feet flat on the floor or mattress.Meanwhile, position your arms beside your body.
Push your pelvis up while keeping your back pressed against the base and lower it slowly.
Repeat this movement 8 to 15 times.
7. Wall push ups
The last exercise that can be done at home to maintain muscle strength is wall push ups.
Stand perfectly at arm’s length from the wall.
Place your hands against the wall at shoulder level.
Bend both elbows until your body is close to the wall.
Push your body back until your arms are thin.
When carrying out the movement, keep your back straight and the soles of your feet flat on the floor.
Repeat this movement 8 to 15 times.
These are some examples of simple exercises to maintain muscle strength that you can do at home.Make sure to warm up to avoid injury before starting your workout.
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