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Home Exercises for Your Personal Training Course

February 22, 2012 | Comments: 0 | Views: 131

Many of us wish to have a home gym, where we could exercise without the need to step out of our home. But building a home gym will require a lot of equipment and it will be expensive too.

The good news is you can still build a home gym for your personal training course, without using all the expensive equipment. All you need is a chair on wheels, a soccer ball and some furniture-free area. Some exercises can also be done without any prop.

Warm-up exercises Do a four-minute warm up before starting any exercise. A warm-up prepares your muscles for more intense workouts. It also helps to prevent any injury.

For a warm-up, go to your staircase. Step up with your right leg and then with your left leg. Step down with your right leg and then your left leg. After a minute, start the whole process starting with your left leg.

Immediately after your warm-up, you should engage in stretching. Your muscles are still warm and more flexible. Slow, relaxed stretching, should stretch muscles that will be used during exercise. Stretching is an important part of warming up.

Exercises to do:

1. Push ups

Push-ups are easy to do and can be done anywhere. You can build your arm strength and work out chest muscles with push-ups. For push-ups, lie face down with your palms on the floor about shoulder-distance apart. Push your body up with your back and legs in a straight line. Now lower yourself back toward the floor. Place your arms wider apart to strengthen your chest.

2. Ab Twist

Sit on the floor. Rest your feet on your heels and shoulder distance apart. Hold a soccer ball with both hands and extend your arms in front of you. Now, lie back slowly, tucking in your abdomen.

When you are halfway to the floor, twist to your left side reaching toward the floor with the ball. Hold this position for a second. Now slowly twist to your right side. Breathe normally and focus on contracting your abdominal muscles.

3. Squats

Stand up straight. Stretch your arms in front of you. Bend your knees until your thighs are parallel to the floor. This exercise makes use of thigh and buttock muscles.

4. Heel walk

Sit on the rolling chair with your abs tucked inside and shoulders back. Move yourself forward by digging your heels in the floor. Do this exercise for 2 minutes.

5. Wraparound ankle touch

Stand with your legs together. Bend your right leg so that it makes a 90-degree angle. Squat and try to touch the outer side of your left foot with your right hand's fingertips. Keep your back as straight as possible. Repeat this 8 to 12 times with 2 to 3 sets.

My Body Structure is a complete fitness training center providing you access to workout programs, meal planners, personal training course, coaching and guidance. For more details, visit

Source: EzineArticles
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