The truth about home workout: it works, you just need to have a goal and make a commitment to yourself. In this article, we want to talk directly with those who are looking to lose a few pounds and don't want to go to the gym, giving 6 practical exercises for any workout at home. Let's go?
1. Jump rope
The rope is the best friend of anyone looking for a great aerobic activity for home training. It offers a complete workout for the body (thighs, hips, arms, abs, shoulders, hands and wrists), stimulating physical conditioning and also the cardiovascular and respiratory system, in addition to being perfect for promoting stimulation highly effective neuromuscular
One study¹ performed with athletes proved that jumping rope training for 10 weeks (2-4 times/week) was effective in improving 3 km running time trial performance, jumping ability, RSI and arch stiffness in amateur endurance runners.
The tip is to warm up for 3 minutes, rest for 30 seconds, after that start jumping rope for 60 seconds and rest for 30 seconds, repeat this pattern for 15 to 20 minutes
2. Sit-ups
In this activity, the chest, shoulders and arms are mainly worked, however, stabilizer muscles, such as the stability muscles of the shoulders, triceps, abdomen, hip flexors and anterior thigh muscles, also participate. Doing sit-ups in your home workout can contribute to building muscle mass and strength, push-ups are also appropriate for rehabilitation purposes and aiding weight loss.
a guide of Training Tips² recommends variations of 3 to 5 sets of 10 to 16 repetitions each. After each series, give your body a moment to rest, which can vary from 20 seconds to 1 minute. Ideally, he should rest for 30 seconds.
3. Plank jacks
Plank jacks is one of the exercises that combines aerobic work with core strengthening. These can also aid in conditioning various muscle groups in the upper and lower body. Adding it to your physical activity routine a few times a week brings advantages such as increased strength and stability in the central region, burning calories and considerably reducing localized fat.
Since this exercise is performed on the floor, it activates your forearms, biceps, triceps, front delts and pectorals to help you maintain a stable plank position.
4. Hip lift
Despite the fact that the squat is in every home workout, the hip raise is the most effective exercise for strengthening the glutes. This technique brings together all the same muscles as the squat, while focusing more on the gluteal area and preventing potential injuries.
In addition to the buttocks, according to the physical educator Renato Costa³, mainly improve posture. It is recommended that you first stretch with just your body, and then add weights (you can use something from your house anyway).
5. Triceps with bench support
This is a well-targeted strength exercise for the triceps, as its name suggests. However, it also works on other parts of the body, including the delts, glutes, hamstrings, abs and hips.
It is essential that, while performing the triceps on the bench, you keep your body straight, without relaxing your hips too much. Also, keeping your elbows in line is crucial to prevent them from opening out to the sides.
6. Free Squat
We couldn't not list the classic! The free squat works your glutes, quads, hamstrings, adductors, and abs.
Doing this exercise frequently will notice that everyday activities become easier with benefits such as the ability to sit, stand and pick up objects from the floor.
To have a more efficient training, nutrition is paramount. It has a great impact on performance, energy availability and the body's general well-being.
Many people use Foodz Pro as a pre or post workout. This is because Foodz Pro contains high protein value, with 40g of protein, in addition to having no added carbohydrates, making Foodz PRO a low carb meal. Also containing 8g of fibers that help in strengthening the muscles and 25 complementary vitamins and minerals.
