Today we want to present your exercises and workouts without leaving home and they are not complicated even for the beginners. The excuses are over! All you have to do to stay in shape is clear a room and do some simple home workouts.
And since COVID-19 pandemic closed all gyms, you don’t have a choice now. You must work out at home in order to stay fit.
Best home workouts:
1. Cardiovascular conditioning
Perhaps the simplest of all, since you only need a little space and want to sweat. With a few simple burpees, some jumping squats, some knees to the chest in the flexed position, some sprints in place you will have more than enough to keep your muscles active, not lose shape and even burn a little fat. Recommended routine: 3 sets of burpees of 8 reps, 3 sets of 10 jumping squats, 30 seconds from knees to chest, another half-minute of sprints on-site and 3 sets of 12 push-ups.
2. Strength training
If you don’t have dumbbells or kettlebells at home, grab a pair of water bottles for example and let’s get started. You have plenty of exercises to choose from: weighted strides, shoulder presses, weighted squats, one hand rowing, dumbbell deadlift, kettlebell swing, push-ups, tricep dips. It is best to work multi-joint exercises, which involve several muscles or prioritize those that are your weak point.
An example of a routine would be: start with 3 sets of 8 to 10 repetitions of weighted squats, continue with a couple of sets of triceps dips, 10 repetitions, 3 sets of 10 swing with the kettlebell, one-hand row for the back (3 sets of 8 reps with each arm) and conclude with shoulder presses or lateral raises, 3 sets of 10 repetitions.
3. HIIT training
Between 20 and 30 minutes but at maximum intensity. For this routine we have chosen three exercises: jumping squats with lateral movements, abdominal crunch and frontal and lateral jumps. With hardly any breaks, chain two-minute sequences with squats, jumps and crunches, one-minute break, and return to action
4. Definition training
Try to get yourself some elastic or resistance bands. One exercise per muscle: biceps curl with an elastic band, 10 reps with each arm and three sets, hands-together push-ups for triceps, 12 reps with the explosive rise and negative part as slow as possible, lateral raises for shoulders with the band, 3 sets of 10 reps on each side, open arms push-ups for the chest (10) and pectoral contractions with an elastic band (10 to 12 repetitions), 3 sets of 10 pull-ups for the back (hang from where you can), and weighted jumping squats (3 sets of 10) and strides (3 sets of 10 as well). Since you are going to work with little weight or even with your body weight, apply the maximum intensity to the training.
5. Volume training
Perhaps the most complicated of all, since it is not easy to hypertrophy using only your bodyweight … But you can, and we recommend these exercises: pull-ups for the back and biceps (3 series of between 8 and 10 repetitions), chest and triceps push-ups with weight on the lower back to also activate the core (3 sets of 10), shoulder press with anything heavy you have at home (3 sets of 10 repetitions) and deep weighted squats (3 sets of 12 repetitions).
If you have a little more time, it’s a great exercise to practice at home. If you do not have a mat (which would be ideal, we will not lie to you), try a carpet and set aside the furniture that may bother you. If you still don’t have enough knowledge to exercise on your own, there are many tutorials that can help you. And you can find it all over the internet, on YouTube and sites like a-lifestyle.com
The best? It will help you relax and if you have back pain, it will certainly alleviate it. In addition, it improves posture and is a very complete exercise. Do it at least 30 or 50 minutes.
Best home exercises:
One of the most popular exercises in the last couple of years. This should not surprise you, because it is extremely good and activates the whole body. There are various variations, which target certain parts of the body, as well as different difficulties.
You stand so that your feet are wider than shoulder-width, your buttocks start to go down and back, even more imaginatively go backward, your knees should not cross the line of your toes, it is ideal to stay in a straight line with your heel. When we squat, it is very important that we go with our buttocks and back at the same time. It is impossible to descend exclusively in a straight line without moving the knees, so it is important that the further we go down, the more we go backward.
You will achieve this more easily by imagining or actually placing a chair or bench a little further behind you and trying to sit on it every time you go down. The spine should remain in a neutral position. Shoulders rotate backward, chest out. The lower part of the back will be slightly distorted due to the ejection of the breasts, but you do not need to force yourself further. When you squat, inhale hard, and when you go up, pushing from the heel, exhale hard and contract your buttocks.
Sit on a chair, lean your upper body slightly back and raise your legs. you can also stick your hands on the chair. Bend your legs alternately at the knees and pull at the chest. It is very important to take care of your body and back position. Separate your shoulders from your ears, do not allow your head to fall. Breathe continuously.
The most important thing is to exercise regularly. This will maintain both your physical and mental health, especially during the quarantine. And try to always have the right form of performing the exercise. If you feel that you are not working properly, invite someone to watch or record you, and that way you will correct your mistakes.