As you don't have to move, it's easier to get into the habit and follow this fitness plan. You no longer have the excuse of rain, traffic or anticovid social distance.
Another benefit of training at home is that you'll always have plenty of resources and tools that belong to you nearby: drinks, food, different types of weights and even TVs or projectors that will allow you to follow tutorials.
Our home will always be quieter than a gym. That means you can even add Mindfulness exercises to your training routine to reduce stress levels.
With no one around, you can concentrate on the movements you make. This is key to focusing on the exercises well and not injuring yourself.
Because you don't have to move, it's much easier for you to have the time to do as many exercises as you want. You are also more likely to be able to repeat workouts as often as you need to, without having to stop for many days in a row.
At the gym you have to share the space with lots of people waiting for their turn to use the equipment. At home, this will never happen, unless your pet joins you in your workouts.
Let's start at the bottom, with one of the most important exercises to strengthen the major muscle groups in your body, glutes and thighs. To do this, stand with your feet apart and parallel, and bend your legs until your knees are at a 90-degree angle, but not further forward than the tips of your toes.
If you want more difficulty: add weight to your body: for example, by grabbing a stack of books.
Important: always keep your back straight.
Here is a video to show you how to do it perfectly:
If you don't have a kettlebell, you can use another heavy object to which you can add a strong loop made of insulating tape or rope, so that you have a handle to hold it.
Stand with your feet apart and parallel to each other, while holding the kettlebell with both hands and keeping it in front of you, with your arms straight. Then bend your knees as if you were doing a squat so that the dumbbell drops down between your legs, and when the dumbbell is slightly below your knees, suddenly straighten your whole body, so that your chest and thighs propel your arms forward in a swing.
Hold this swing by repeating the process without interruption: each one is a repetition of a set.
Both treadmills and indoor bikes can help you with 30-45 minutes of exercise. This can be done before the other exercises to warm up or after weight training to burn extra fat.
This exercise combines squats, push-ups and jumping jacks. Stand up, do a squat that brings your palms flat on the floor, extend both legs backwards at the same time to get into a push-up position, do the push-up, return to the end position of the squat and push yourself upwards with a small jump. Each time you repeat this process is one repetition of a set.
For this exercise you will need dumbbells. Simply stand with a dumbbell in each hand, held so that your palms are facing forward. Then bend your arms, alternately, until the dumbbell reaches shoulder height. You decide the weight, you know: your house, your rules.
Now that you know the benefits and many exercises, you can start training at home today!
What are you waiting for?
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