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What are the home workout exercise for children?

What are the home workout exercise for children?

Like adult and aged people, children can do exercise also. There are several ways to do exercise at home with children. Department of Health and Human Services has published a guideline that children of age equals or older than 6 need at least an hour of physical activity daily. There are several exercises that children can do at home which are described below.

Walking

Children can walk minimum for 15-30 minutes daily but be being a playing group, how much they walk in a day cannot be predicted. Walking normally strengthens the bones and cartilages and joints in Children. It also improves muscle strength and improves body metabolism.

Cycling or Play Bicycle

Children love to do cycling. Cycling is not only good exercise for children but also for people who really want to fit the body and reduce fats from the body. It helps children to build up strong shoulders, increases concentrations and mind make up. It also improves the strength of legs and feet.

Swimmingswimming

Swimming for children should be allowed in care of parents or guardians because they may not have a skill of floating. Swimming is very effective to children for proper physical growth, increasing the height of the body, as well as strengthening body muscles and bones. Swimming by children is to be done for 20-30 minutes and 3 times a week.

Planking                                                                        

Planking is a home exercise for children as well as adults. To do planking, first of all, put your elbows on the floor, then raise up on the tips of your toes. After this, keep your back straight and your abs tight in a line. Hold that position as long as you can. 25 to 30 seconds is very good for children, who can hold it for that much longer time.

Kicking and Boxing

Teach them boxing and kicking. It is very helpful for co-ordination and mobility of the body. You can teach your children low kick and boxing by copying from movies and wrestling.

Push-up

Push up is one of the best exercises that can be done in the home. Push up affects the muscles of the chest, stomach, shoulders, and arms. Children can do push up for 20-30 times daily. It also increases the metabolic activities of the body.

Playing Sports

Children can exercise by playing different kinds of sports also. Some of them are given below:

  • Playing Basketball
    It is very helpful for strengthening all muscles of children body and also induces growth of bone and height of children.
  • Playing Volleyball
    Children who play volleyball have great chance to increase the muscle power of hand. It also improves the strength of legs to some extent. Hand bones and shoulders build up quickly and hence it gives a good appearance to the children who play volleyball from the small age.
  • Skating
    Skating in the children not only gives the physical benefits but also grows up the mental concentration and thinking and orientation.
  • Playing Soccer
    It gives a lot of benefits to children if they play it regularly. It is good for keeping body fitness and healthier. It grows your power or stamina of children. Muscles and bones are also build up. Best time to play football is at early morning or at an evening.
  • Tennis
    It increases the metabolic activities in every organ of the body. It has direct impacts on shoulder muscles and leg muscles growth and strength

Running

Running is physically very good for children body. It improves the muscles and bones of legs and hands. It also helps to increase the strength of chest and stomach.

Superman Exercise for children

The Superman is one of a great way to strengthen lower back and tone gluts. It can also be done by Children. Superman exercise mainly targets the erector spine, which a group of muscles that extend from the base of the skull to the sacrum. It improves back strength. It prevents the back pain of the body and also improves posture.

Skipping ropeSkipping rope

Jumping a rope is also the best workout that children can do. It affects all the major muscle groups in the body. Jumping a rope just for short time helps to build the muscles and also burns fat.

Dancing

Dancing is another way of doing physical exercise by children. Children can dance at home in different kinds of music and keep their body fit and fine.

Yoga

Yoga is the group of physical, mental, and spiritual exercises or disciplined practices which are firstly originated India. Doing Yoga is also very beneficial to children. Yoga has different benefits for children. Yoga builds muscle strength in the children. It also improves the flexibility of the body. It makes good appearance and posture of the body. It has the significant role in improving inner health system like improving nerves, breathing and heart rate, controlling fats, increasing the strength of bones and cartilages and muscle. Also, it keeps women fresh and beautiful naturally because yoga activates the metabolism of all part of the body. Children who do Yoga exercise regularly may not have to face health disorders in future.

Use of Stairs

Instead of using a lift, children can use stairs or ladders. Climbing stairs gives a very excellent workout to the hips, the legs, and the butt. It is also very helpful for strengthening the heart and chest muscles.

All you need to know about cardio workout without equipment

All you need to know about cardio workout without equipment

The human heart is made up of muscles. Cardio workout is an exercise that can raise or improves your heart rate. Cardio workout makes the cardio muscles stronger and stronger muscles make the body more efficient and healthy. A cardio workout exercise is simply a form of exercise that causes the increase in your respiration or breathing rate. Here are some cardio workouts which do not need any special equipment.

Walking

Walking is the first cardio workout method which is very known to people. Walking for half an hour to an hour until you feel wet of sweating is considered as walking exercise for the cardio workout. Waling for an hour burns about 300-400 calories. Due to this metabolism, heart rate becomes faster and cardiac muscles also get exercised.

Running

The Running is the fast walking process. Running rapidly increases breathing rates or rate of respiration and simultaneously blood purification process increases in the lung. So, the hearts need to pump blood faster as well. Hence, cardiac muscle is exercised in an efficient way. Running burns around 600 calories of the body in 1 hour. Running must be broken out or stopped after you feel tired or have very fast breathing.

Swimmingswimming

Swimming is taken as the most efficient methods to burn calories of the body in short period of time. Swimming has not only benefits to strengthen body muscles, it also makes cardiac improves in a great way. Swimming for half an hour helps in improving the heart muscles and in improving lungs also. If you don’t have the swimming pool in your home, you can go nearer rivers and ponds or lakes for swimming. But note it that:  if you don’t have the skill of floating in water, please don’t go for swimming alone. Before, you can learn it from your friends and swimming specialists.

Stair Climbing

The stair climbing is another popular and easiest home workout to burn fat and calories. A 180-pound man can burn 500-600 calories in an hour by climbing up and down the staircase. Climbing stairs are the work done on our body against gravitational forces so while lifting up the whole body in a balanced way; it uses significantly more muscles than just walking. It strengthens legs in a functional way. People may feel tired quickly so the capacity to climbing staircases for long period increases the muscles of breathing and cardiac. If possible, carry some weighed bags and climbed staircase which will be more significant to burn extra calories. Climbing stairs burn about 600 calories per hour

Jumping Rope

Although it is a very high impact activity, jumping or jumping rope can provide a great cardio workout if done correctly. It is benefits for calves and shoulders as it affects these muscle groups quite vigorously.

Jumping a rope can burn more than 1000 calories from the body in each hour. But be careful, because due to jumping impact. It might lead to injuries to the lower legs or hip if it is done continuously for a long time. Its benefits as a cardio workout are that no special equipment is required, and it can burn high calories from the body and helps to increase metabolic activities of body and improves cardiac and chest muscles. It also helps to prevent osteoporosis (that is weakening and breaking of bone) due to its high impact nature.

HIIT (High-Intensity Interval Training)

High-Intensity Interval Training is an exercise that is done for short intervals but has maximum intensity followed by short periods of rest.  It is also a good workout that can burn fat and calories. It helps to raise fat burning hormones such as epinephrine and norepinephrine. It suppresses insulin levels in the body and finally helps to increase metabolic rate as other methods of cardio work out.

Sprinting

No equipment is necessary for sprinting. You can do these workouts anywhere. Sprinting is a very simple method which burns huge amounts of calories from the body. The best way to burn fat with sprinting is when you are outside on a track. Try the sprinting on a lap and then jog a lap. Then keep repeating this for as long as you can. You can sprint for 20-30 seconds, then slow the belt down and jog for a minute before repeating it again.

Side to Side PunchesSide to Side Punches

Side to side punches is another method of cardio workout. To do this, firstly stand by making your feet wider than hip distance.  Then turn your body to the right side so that your most of body weight bear on your right leg. After this punch out to the right side with your left arm and then bring your right leg towards your left after you skip up, lifting both the arms overhead. After this bring your most of your weight on your left leg and then you punch out with your right arms and so on.  Repeat this process for 40-50 times until you get tired or sweating up.

Push Up

Push up exercise is done mainly to strengthen the muscle of stomach and chests and necks. But it is also the very good effect on Cardiac muscles. Push up for 10-30 times burns huge calories from the body and ultimately increases breathing and heart rates.

Set up Exercise

This method is also helpful to burn huge calories from the body and rate of respiration and heart rate increases after you make 20-40 times of setup or crunches exercise.

Pull UpPull Up

While pulling the body up the hanging bars, huge energy is required to be burnt by the body. This huge release in calories impacts the breathing rate and cardiac muscles. No Special equipment is required to push up and pull up and easily can be done from home.

Mountain Climbers

This is another method of cardio workout in which no types of equipment are required.  Repeat this process until you are sweating off and lose some calories from the body.

Cycling

Cycling can also be considered as cardio work out. No Special equipment is required other than a cycle.  It can burn around 600 calories every hour.

Top 5 flexibility exercises women should do at home

Top 5 flexibility exercises women should do at home

Flexibility exercises are those which stretch the muscles and also improve range of motion in the joints. Flexibility exercises are of two types, that is dynamic (in motion) flexibility exercise and static (in rest) flexibility exercise. Women can do flexibility exercise to improve their muscles and joints and to decrease body fats also. Here are some flexibility exercises that women can do at home:

Doing YogaDoing Yoga

Yoga is the group of physical, mental, and spiritual exercises or disciplined practices which are firstly originated India. Doing Yoga is very beneficial to both women and men of any age groups. Yoga has different benefits for women. Yoga builds muscle strength in women. It also improves the flexibility of the body. It makes good appearance and posture of the body. It has a significant role in improving inner health system like improving nerves, breathing and heart rate, controlling fats, increasing the strength of bones and cartilages and muscle. Also, it keeps women fresh and beautiful naturally because yoga activates the metabolism of all part of the body.

Dynamic, Static and Ballistic stretching exercise

Different types of flexible movements like lunges, push-ups, squats, set up side lunges, jumping jacks, and so on are the dynamic method of flexibility exercises. You can do this all type of exercises for 20-30 times a day.

Static stretching is the method of flexibility exercises which is done without body movements. Doing breathing exercises is an example of static stretching exercise. It improves chests and hip flexors.

Ballistic stretching is the process moving the body forcibly. It is usually done by quick and powerful movements. Attempting to touch the toes is an example of ballistic stretching. This may create some injury so be careful also. But it can give high flexibility and tighten muscles of women significantly.

Crunches and set up Exercise

This method is special for women who need to decrease belly fat rapidly. No other exercise burns belly fat faster than crunches. To do crunches exercise, first of all, lie down flat on the floor and then bend knees and feet.  After this lift your both hands and place them behind your head. Then raise up your head and don’t move legs while doing this. Then you should go back down, and come up again. Do this for 10 times as a beginner and increase your capacity furthermore.

Crunches are similar to push up but it burns more belly fats in women. Crunches can be of different types like normal crunches as described above, side crunches, reverse crunches, twist crunches, vertical leg crunches etc.

Push Up For WomenPush Up For Women

Push up is a classic exercise because it works the entire body. It burns a significant amount of fats in women body. Push up primarily targets the muscles of the chest and then arms, and shoulders. Doing Push up for women is required for stretching body and decreasing fats to some extent.  First of all, lie in the ground or floor and make your legs straight. Then take your both hands on the ground. After that, try to push up your body without making your legs movable (i.e don’t move your legs and keep straight). Rise up your body and hold hands then move down and don’t touch the floor. Only your fits and arms must hold your entire body. Repeat this process as you can. Count the number of up and down you are able to make. Women can do push up 10 to 20 times a day.

Other flexibility Exercises for women

Bridge Exercise for Women

Bridge exercise is used to improve core strength of several muscles mainly to arms, necks and backbone and its muscles. It also helps to provide the strength of shoulders and legs too. It helps to decrease belly fats also. To do bridge exercise, First of all, lie down on the ground and raise your body.  Hold it for at least 30 Seconds and take a break. Repeat this process for 20-30 minutes a day.

Superman Exercise for Women

Superman exercise is a type of flexibility exercise which is very helpful to stretch the different types of muscles. For women, superman exercise helps to tighten muscles and reduce fats and belly fats. This also helps the core strength of body. To do this, lay down on the ground. Then, make hand and leg straight. Raise your lower part and upper part of the body.  It is very useful for strengthening your lower back muscle and stomach. It also induces the strength of bone.

Dumbbell Exercise WomenDumbbell Exercise Women

Women can play with dumbbell also. Women who want to build up and stretch their muscles and improve bone strength can do exercise with a dumbbell. Women can reduce extra fats presents in hand and shoulder by doing exercises with the dumbbell.

Traps

It is the method of loading up the moderate amount of weights. Weights might be large dumbbell or others. Lift the weight up and lower it down as much as you can do until you get the maximal stretch in your traps. This method is helpful to increase the flexibility of hand.

Hamstrings Stretch

This method is also a flexibility exercise for a woman. To do this, sit on a floor and put your legs toward. Then bend your body without curving your back. Then, make an effort to get hands on your toes. Repeat this process and stretch your body. It is beneficial for reducing lower belly fat of women and improves flexibility.

What are the main home exercises to strengthen your muscles?

What are the main home exercises to strengthen your muscles?

Muscle strength refers to the amount of force that can be produced by a typical muscle. Muscle strength is the ability of a muscle to give maximal impact and effect of force against an object. Every people in the world don’t want to be weaker physically. So exercises are the best way to increase your power and strength of muscles. Home exercises are the exercises that are possible in an economical way as well as in an effective way.  Here are some different kinds of home exercises that are very effective to grow your muscle strength.

Swimming

Swimming is taken as the most effective home exercise to strengthen your body muscle. Swimming is beneficial for heart muscle and it also improves lung muscles. You can swim every day for few and half hours. If you don’t have the swimming pool in your home, you can go nearer rivers and ponds or lakes. But note it that:  if you don’t have the skill of floating in water, please don’t go for swimming alone. Before, you can learn swimming from your friends and swimming specialists.

Push-upPush-ups

Push-up primarily targets the muscles of the chest and then arms and shoulders. Doing Push up is very easier. First of all, lie in the ground or floor and make your legs straight. Then take your both hands on the ground. After that, try to push up the body without making your legs movable (i.e don’t move your legs and keep straight). Rise up your body and hold hands then move down and don’t touch the floor. Only your fits and arms must hold the entire body. Repeat this process as you can. Count the number of Push Up you can make. Men can do push up nearly 20-30 times a day while children and women can do it nearly 10 to 20 times a day.

Set up and Crunch Exercise

This method of exercise is very good to strengthen the muscle of your neck, the muscle of your backbone and shoulders. It also stretches the muscle of legs. To do this, lie on the ground in facing toward the sky.  Then take your both hands below your head and hold corresponding fingers. Put both of your legs straight or fold at the certain angle with grounds and don’t move it while doing this exercise. And finally, pull up your head by hands and try to touch legs and go back to the floor again. Repeat this process as you can. 40-50 times for a man and 30-40 times for a woman is recommended.

Playing VolleyballUse of Hand grippers

If you have good knowledge of playing volleyball, it can be your one of the best home sports for tightening up your body. It strengthens every muscle of the body mainly muscle of fingers, arms, shoulders, and legs etc. Volleyball is considered as the healthiest sport because it increases the metabolic rate of our body rapidly. Playing volleyball burns lots o calories of our body. Playing volleyball for half an hour can burn up to 140 calories during a normal game. In the tournament, people can burn up to 180 calories in 30 minutes.

Use of Hand grippers

It gives a very high tensional force while pressing two handles. Take this gripper and try to compress it with your one hand. Try to touch the two handles by compressing it. Hold this for the maximum time that you can withstand and then try it with your other hand. This method is the great method to increase the hand power and fingers power.

Ball Squeeze Exercise

This is similar to hand grippers but the tensional ball is used instead of hand gripper. It also increases hand muscle powers. Work out on your hand by ball squeezing strengthens and bulks up muscles and also gives your arms a powerful appearance.

Pull up

Pull up is one of the best work out that can be done at home. As shown in the figure below, first of all, grip the bar by jumping and hang your body. Then try to go up and then and then go down but don’t leave to hold in your hands.  Count the number of pull up that you can do. In next day, try to break the previous record.  If you are capable of making of 20 times a day, it is the very excellent work in the pull-up. Pull up strengthens your hand muscles mainly. It grows the power of hand and also helps to build up the body. It also helps to give strength to abdominal level.

Playing Soccer/Football

You can increase muscles strength by playing football. It helps to strengthen your muscle of legs, the muscle of shoulders & arms, muscle of stomach, chest muscle and muscle neck and other body muscles. Playing football helps to strengthen your bone and cartilages and is also good muscles to bones bonding. You can play football at home for 20-40 minutes daily.

Dumbbell Workout at HomeDumbbell Workout at Home

People who are interested in fitness and strengthening muscles, need to know about the dumbbell. There are a lot of adjustable size dumbbells. You can afford any of them depending on your age and part of muscles to be strengthened up. Dumbbells are mainly used for increasing size of muscles and it is also a good method to increase the muscles power.

Bridge Exercise

The bridge is used to improve core strength of several muscles mainly to arms, necks and backbone and its muscles. It also helps to provide the strength of shoulders and legs too. To do bridge exercise, First of all, lie down on the ground and raise your body as shown in the figure above.  Hold it for at least 30 Seconds and take a break. Repeat this process for 20-30 minutes a day.

Superman Exercise

This is a type of core strength exercise. To do this, lay down on the ground as shown in the figure. Then, make hand and leg straight as shown. Raise your lower part and upper part of the body.  It is very useful for strengthening your lower back muscle and stomach. It also induces the strength of bone.