Effective training at home, it’s possible!

Exercising at home has both advantages and disadvantages.

Recent times have forced physically active people to cope with restrictions on their exercise. For our own health and the health of others, we try to limit our outings and use home offices, but what about our fitness? What about New Year’s resolutions, gym or pool memberships? How can we cope?

Advantages:

– no crowds at the gym

– no one cares if you have branded sports clothes

-saving time and fuel for commuting

-no costs related to passes

Defects:

-it’s hard to motivate yourself

-lack of an on-site trainer who would advise and consult

What we must remember before every workout, both at home and at the gym, is a warm-up. By warming up, we prepare our bodies for increased activity. We stimulate circulation and warm up muscles, joints, and tendons. This reduces the risk of injury and helps us get into a training rhythm.

You can warm up on a carpet or mat(click). Remember that training at home is still training, so wear comfortable sports clothes.

Excellent warm-up exercises include jumping jacks, jumping jacks, lunges, torso twists, jogging in place, and burpees. The warm-up should last about 10-15 minutes.

Try to add a few more repetitions each day and record your progress, and take breaks between sets.

Also remember to hydrate your body – water bottle (click)

Proper training

The simplest thing we can do is train using our own body weight, and the most effective exercise we can perform is push-ups. Everyone knows how to do this exercise; it’s relatively easy and can be performed in dozens of ways. All you need for push-ups is a piece of carpet or a mat, and you can do them with support or the traditional way. It will certainly make the exercise easier if you use push-up handles. (click)

Another super effective exercise to do at home is squats! They strengthen your legs and shape your thighs and buttocks. You can also perform squats while holding a water bottle (1, 2, or 5 liters) or dumbbells. (click)

Lifting your body weight on your toes, lifting only your heels, is a great calf exercise. Just like with push-ups, you can add weights to it. (click)

For shapely arms, we recommend performing exercises like at the gym using weights. Holding dumbbells (click) straighten your arms and keep them at your sides to form the letter T. Hold for 15 seconds and repeat the same, raising your arms up, and then, after the break, extend them in front of you.

We can do arm curls at home just like at the gym.

A great exercise for the forearms is wrapping a weight suspended from a rope around a stick, such as a broomstick. It may seem simple, but it’s very effective, and you’ll quickly feel the burn.

Finally, work on your abs. You can do a great set of exercises on the mat. (click) e.g. plank, side plank, pulling the knees to the elbows, bicycle, classic crunches, or short abdominal crunches.

At the end of your workout, allow your body to cool down. Sit on the mat. (click) or carpet, take a few deep breaths in and out. Gently stretch your back, legs, and arms, or roll (click).

For exercises at home you may find the following useful:

-skakanka (click)

-kettlebel (click)

-step (click)

-exercise ball (click)

-set of rubbers (click)

-pump handles (click)

-hantelki (click)