Home workout without equipment.
Home workout; when we think of exercises, we usually think of the gym or, in some cases, outdoor workouts. But these aren’t the only choices you have to stay fit, a home workout should be included. Working out at home can be an alternative to working out on the street or in the gym.
To train at home, you will mainly have to opt for exercises that take advantage of the body’s weight, which should not be a big problem if you are a beginner. Below are exercises that will help you free your mind for a few minutes and keep feeling good and fit even if you can’t leave the house.
Squats have the advantage of being able to be practised wherever we want, as long as we adapt the intensity and quantity to our physical level.
It is a complete exercise to strengthen our legs and buttocks.
How to do them? Stand with your legs straight and in line with the width of your shoulders and lower your hips (as if you were going to sit in a chair). When you are going down, try to keep your abdomen tight and control your breathing.
Repeat the movement by doing three sets of 10 repetitions. If you can’t hold this pace, you can do two sets and increase the number as you build up resistance.
An exercise that will help you to strengthen, especially the chest area. To do them, you have to lie face down on your mat and place your hands on the ground, shoulder-width apart.
Once placed, you must lower and raise your chest with your legs straight so that your body’s “dead weight” falls, especially on your arms and your pectoral muscles.
It is recommended to do two sets of 15 repetitions, but if you have difficulty practising it traditionally, you can support your knees until you become more comfortable with the home exercise.
3. Bear crawl.
It is an exercise that requires a little more space but is perfect for working out the whole body. Start with your hands and feet on the ground in the quadrupedal position (with your hips slightly raised).
Hands should be shoulder height and legs straight. Once in this position, you are ready to start walking, placing your left foot and hand forward and then alternating with your right side. The torso must be stable, and you must prevent the lower back from moving.
These exercises can be done indoors and outdoors, if you have a garden, terrace, or large balcony, for example.
This is one of the variations of the squats that, of course, you can also practice wherever you want and however you want. By doing this exercise, you will work, mainly on the glutes and the legs. To do this, you only need to stand up straight with your legs spread shoulder-width apart.
When you are ready, place your hands on your hips and step forward with one of your legs, forming a 90-degree angle, while the other leg will lower and touch the ground lightly with the knee. Then return to the starting position and repeat the movement combining the two legs.
You can perform two sets of 15 repetitions. If you dare, you can include a jump between stride and stride.
5. On-site race.
This exercise consists of making a sprint without moving from our site. If you look strong, you can bring your knees up to your chest while simulating the run. It is recommended to practice it in 2 sets of 30 seconds.
6. Jumping jack.
To add some intensity to your workout, you can choose Jumping Jacks. Start from a standing position, spread both legs simultaneously, and raise your arms until your hands touch each other above your head.
Then return to the starting position. This exercise should be done quickly, so you can spread your legs by doing a jump.
A home workout is a great alternative and a very effective way of exercising your whole body. In addition to being a less expensive choice, it is also more comfortable.
Motivation and imagination are enough, and you will see that the home exercises you can do will have no limits. You can even invite friends and have a good home workout, and have fun exploring the exercises using your body weight.