Home Training Exercises
Getting in shape, improving self-esteem: 2020 has come and with it plans for a healthier life.
Because of the rush of everyday life there is not always time left to go to a gym, do martial arts or practice outdoor exercises. Training at home can be a great solution - as well as working your muscles without the need for complex equipment.
Here are some exercises to get you started right now:
Warm up
Before starting any activity, remember to warm up. Activating the upper and lower limbs decreases the chances of injury and explores their full potential.
Jumping rope
In just 15 minutes of activity you lose 180 calories (equivalent to 1 hour of walking) - strengthens your lower limbs and bones. Start with 10 minutes of activity, coordination and rhythm comes with practice.
Pull ups
You will need a fixed pull up bar. It allows for several variations, in addition to working the back (wings), biceps, strengthening the abdomen. There are 3 basic types of grip: underhand, wide or neutral. Take a 2 minute break between sets.
Push ups
Important to strengthen the chest, arms and shoulders. Start with 3 sets of 10 each and a 2 minute rest in between. The arms should be aligned with the chest in a position that the elbows bend to 90 degrees. The chest should reach 2 inches from the ground, return to the starting position keeping the trunk dropping the hips.
Squats
Bend your knees by throwing your arms forward and maintaining balance. Your spine should be erect until your legs reaches 45 degrees. Start with 3 sets of 20 repetitions, 2 minutes apart. You can also add weight to the movement by intensifying the exercise.
Bench dips
Using the couch or a chair, raise your legs forward, stretched out on your heels. Place your hands on the chair (arms are the main support for you). Leave the spine upright and direct the body to the floor, returning to the starting position. Start with 3 sets of 15.
Because of the rush of everyday life there is not always time left to go to a gym, do martial arts or practice outdoor exercises. Training at home can be a great solution - as well as working your muscles without the need for complex equipment.
Here are some exercises to get you started right now:
Warm up
Before starting any activity, remember to warm up. Activating the upper and lower limbs decreases the chances of injury and explores their full potential.
Jumping rope
In just 15 minutes of activity you lose 180 calories (equivalent to 1 hour of walking) - strengthens your lower limbs and bones. Start with 10 minutes of activity, coordination and rhythm comes with practice.
Pull ups
You will need a fixed pull up bar. It allows for several variations, in addition to working the back (wings), biceps, strengthening the abdomen. There are 3 basic types of grip: underhand, wide or neutral. Take a 2 minute break between sets.
Push ups
Important to strengthen the chest, arms and shoulders. Start with 3 sets of 10 each and a 2 minute rest in between. The arms should be aligned with the chest in a position that the elbows bend to 90 degrees. The chest should reach 2 inches from the ground, return to the starting position keeping the trunk dropping the hips.
Squats
Bend your knees by throwing your arms forward and maintaining balance. Your spine should be erect until your legs reaches 45 degrees. Start with 3 sets of 20 repetitions, 2 minutes apart. You can also add weight to the movement by intensifying the exercise.
Bench dips
Using the couch or a chair, raise your legs forward, stretched out on your heels. Place your hands on the chair (arms are the main support for you). Leave the spine upright and direct the body to the floor, returning to the starting position. Start with 3 sets of 15.
Posted in: 01/07/2020
Last modified: 07/17/2025
0 comments