In various situations such as cold or rainy weather, availability of time, or extreme situations, such as the need for social isolation for health reasons, for example, doing a workout at home can be the solution to find the balance between mind and body.
With or without equipment, you can get the best result in the comfort of your home and even get that flat tummy of your dreams !
Friend, here’s a little guide on how to do a workout at home, all the benefits, necessary care, some tips and a bonus: the best exercises to do at home. Get ready to spend a lot of energy!
WHY TRAIN AT HOME?
One of the best reasons to do this type of exercise in your home or apartment is for comfort . You can choose the clothes you prefer, listen to your favorite music or even exercise in front of the TV. Everything to your liking.
Here at Exercise at Home it is even possible to have a training plan at home according to your goal. Meet!
Another very common reason given by those who opt for this type of training is time . Many women cannot train at the gym at the usual times or spend a lot of time commuting, with this, it becomes easier to enjoy the time they are at home.
A big advantage is that some of the exercises can be done with only the weight – and strength – of the body itself. And even when you decide to purchase some equipment, the options are simple and quite affordable, such as a yoga mat, dumbbells, kettlebells or elastic bands, for example, which can greatly contribute to boosting your results.
HOW TO TRAIN AT HOME?
To do a safe and effective workout at home, it is necessary that you follow some strategies and take some precautions, which we will cover later.
First, remember to warm up your body before starting the workout for at least 5-10 minutes, and then remember to cool it down after the exercises.
Doing jumping jacks, jumping rope or doing a standing run are options to warm up the body, and to cool down, Hyperbolic Stretching Reviews is a good option.
Focus on form, not weight. Align your body correctly and move smoothly through each exercise. Be aware of the correct execution as, done wrong, the movements can lead to injuries and slow gains.
Start at your level and build up slowly, many experts suggest starting with no weight or very light weights. Important : The right weight for you differs depending on the exercise. If you can’t do the last two reps, choose a lighter weight. When it seems too easy, add weight
Do slow , gentle lifts and evenly controlled descents while isolating a muscle group, maintaining control and working at the right pace. For example, count to three as you lower a weight, hold and count to three as you raise it to the starting position.
Look, it’s really important that you pay close attention to your breathing during the exercises. Exhale as you work against resistance by lifting , pushing , or pulling ; breathe in as you release.
A very important care that you need to take when training at home is regarding the frequency and routine of exercises: working all the main muscles in your body two to four times a week is ideal.
You can choose to do a full-body strength workout or you can break it down into upper and lower components. In that case, be sure to run each component equally. But give your muscles at least 48 hours to recover before your next training session.
DISCIPLINE FOR TRAINING AT HOME
To stay motivated, you first need to establish an ongoing routine. Set up a calendar/schedule with exercises for each day you have available and strive to stick to that schedule.
Put that exercise time in a specific place on your schedule, i.e. block out any different activities you might have to do at that time, such as homework or work. Leave it written down in a visible place and also program your cell phone to let you know about the workout you are going to do at home.
If you manage to set aside at least 30 minutes (2% of an entire day), it is already a huge step forward and you will get incredible results.
If possible, create a space to do your workout at home and always seek to exercise there, such as a garage, living room, backyard or even balcony. You help your brain to associate that space with exercising.
Challenge yourself little by little . First try a week, 21 days, 1 month…. Try to make an effort to keep up the pace and keep going. If you feel comfortable, find a group, follow a hashtag on social media or share the steps of your personal challenge with your friends. Support is always welcome!
LEARN HOW TO DO A WORKOUT AT HOME – NO EQUIPMENT
We’ve talked above about how to start your exercise series, care and choice of clothes and location. So, if you’ve come this far, it’s time to present some exercise tips that you can practice at home.
First, you already know that you should start with the warm-up. Here are the best options to make at home:
- Jump rope: 2-3 minutes;
- Bodyweight squats: 20 repetitions;
- Lungs: 5 reps each leg;
- Hip extensions: 10 reps on each side;
- Hip rotations: 5 each leg;
- Forward leg swing: 10 each leg;
- Side leg swings: 10 each leg;
- Push-ups: between 10 to 20 repetitions.
Ready. This is the first step. Now you should do a home workout according to your level. How are you?It is also important to take care of rest, hydration and nutrition so that the exercises have a better effect and improve your quality of life.
Have you tried doing a home workout before? What were the positives and negatives that you noticed in this type of training? Comment with us at the end of this text.