Exercises to train at home
Lose weight and tone your body, without going to the gym: the fitness becomes flexible for those who decide Of training at home.
A smart solution for those who want to improve their health, but always have an excuse ready.
“I have little time”, “I don't want to spend a fortune to go to the gym”, “Once you get home, who wants to get on the bag and go out again?”.
Don't worry: to lose weight you don't need to go far or invest too many resources.
Streamlining the figure and firming the body are goals at hand even without taking a step outside the home.
Doubtful?
Come with us to discover the most effective exercises for workout at home and save time and money.
What do you need to train at home?
Workout at home It's very simple: for a basic but effective workout, you don't need to buy fitness accessories.
What you have at home can be transformed, with a little creativity, into a training tool.
Water bottles can become dumbbells from a couple of kg each.
A chair can turn into a bench on which to make lunges and push-ups.
Therefore, organize a medium large space in the house, moving the objects in the way and spreading a towel on the ground to soften the surfaces.
And to fill up on energy and vigor, enrich your diet with some supplements based on phosphatidylcholine And carnitine, like PHOSPHADRINK: a panacea to increase energy and burn excess fat.
Now everything is really ready for workout at home.
Let's get started!
Training at home: let's warm up!
Before starting to training at home, it's important fire up your metabolism with a session of aerobic activity, ideal for getting the body moving and preparing it for the exercises to come.
Let's start with some classics jumping jack, an evergreen of cardiovascular fitness, always effective and very simple to perform.
Standing, we leave with closed and stretched legs, and arms along the body. In a single jump we spread our legs and raise our arms, slightly flexed, above the head. We repeat, rhythmically, for 3 minutes.
This apparently trivial exercise involves a long series of muscle districts, such as buttocks, abdominals, calves and dorsals. If that wasn't enough, jumping jacks promote circulation and quickly raise the heart rate, confirming themselves as a perfect start for training at home.
Let's continue the warm-up with one skip high interspersed with a bass.
To perform the high one, stand up and jump in place, alternately lifting your knees, ideally bringing them to your chest.
After a few minutes of high knee running, move on to skip low: with your legs together, jump and hit your butt with your heels.
Continue, at a rapid pace, for at least 4 minutes.
Workout at home and firm up your glutes and legs
If too sedentary life has flattened your side B, it's time to declare war on gravity.
Workout at home It is also very effective for firm your glutes and sculpt the muscles of your thighs and calves, working with precision on the most critical areas.
A very effective exercise for workout at home and exploit domestic spaces, is to carry out some one leg lunges, with his foot resting on a low cabinet.
Approach a TV cabinet or the seat of the sofa: give it your shoulders and rest the instep on the surface, flexing the knee backwards.
Make sure that the leg left on the ground is firmly and planted, so that it can support you effectively.
At this point, hold your arms in front of you, for balance, and bend your leg to the ground so that the trunk is raised and lowered, as in a squat.
Perform 10 repetitions, then change your leg.
During the lunge make sure that you do not bend the load-bearing knee inward and do not arch your back, maintaining an upright position.
For training at home and have toned legs and firm calves, don't forget to also perform the lateral lunges.
Starting from a standing position with straight legs, erect torso and parallel feet, extend one leg outwards, lowering the pelvis at the same time and forming a 90 degree angle between the thigh and the calf.
Replicate the lunge with the opposite limb, and repeat the movement 10 times, completing at least 3 sets. This seemingly simple exercise is a panacea for having slimmer and stronger legs, as well as deeply toned glutes and adductors.
Exercises to train at home and tone your arms and shoulders
Who thinks that workout at home is less effective than going to the gym, you will have to think again!
With constancy and continuity, it is possible to work on all muscle bands of the body, including shoulders, arms and trapezoid.
To say goodbye to flabby and untoned tissues, here are some exercises for training at home and firm the upper body.
Arm yourself with small weights-if you have any-or a couple of bottles of water.
Let's start with a scapular plane lift.
Stand tall, with an erect torso, legs slightly apart and feet at shoulder level.
Bring your arms along your body and grab the weights with your palms facing inward.
Fleck your elbows, slowly lift your arms to the front of your chest and opening them slightly, forming a V.
When your arms are parallel to the floor, stop.
Raise your shoulders slightly, bring them to your ears, hold the position for a few moments and then return to the start. Repeat 15 times in sets of 3.
In order not to incur excessive tears or efforts:
- Scalways choose weights within your reach;
- Avoid rotating your back during the movement;
- Don't lift the weights too high: when your arms are parallel to the floor, stop.
For training at home and also firm the inside of the arms, proceed with some lateral raises.
From standing, with legs slightly flexed and apart, and arms extended along the body, grip the weights with the palms facing down.
Lock your elbows in a flexed position and keep your wrists steady, so as not to waste work on other muscle areas such as the trapezius or front bands, weakening the exercise.
Raise your arms sideways, until they are parallel to the ground and never above your shoulders.
Performed 3 sets of 12 repetitions.
To avoid the risk of involuntary movements, which can strain the back muscles, you can You can also perform this exercise while sitting, taking care to lean well against the back of the chair and to form a 90° angle between your legs and torso.
Training at home using isometrics
Perfect for those with little space, theisometric training allows you to training at home without the need to make large movements.
This type of training, in fact, consists in the prolonged assumption of a position of body tension capable of strongly soliciting a large number of muscle bands and making them work optimally.
One of the most popular exercises in this branch of physical discipline is undoubtedly the plank: a mix of balance and resistance that stimulates the abdominal and back muscles, and tones the glutes, arms and shoulders.
From a position on all fours, place your palms under your shoulders, bend your elbows and forearms and point your feet on the ground. Exhaling lift the body in a taut manner, creating a straight line perfectly parallel to the floor. Hold for 30 seconds, then relax. Ripete 3 come back.
To strengthen your glutes and inner thighs, then, try the isometric wall squat: lean your back against the wall, spread your feet slightly and bend your legs, as if you wanted to sit down, forming a 90° angle between your knees and thighs.
Hold for 20 seconds, then come back erect. Repeat at least 5 times.
If exercise is too strenuous, ease the effort by slightly opening the corner of the knee.
