To keep your body in shape, you don’t have to go to a fitness center and pay a lot of money for the opportunity to exercise. If you are a homebody by nature, then fitness at home will suit you very well.
It has many advantages, you can do several things at once: exercise, listen to music or audiobooks, watch your favorite movies or TV shows. The main fitness equipment can be your favorite couch. Three exercises will help to make the workout effective.
It doesn’t even require any additional equipment.
- Push-ups
Push-ups are a true classic. To perform the exercises effectively, you need to keep your back straight and your legs and stomach tensed. Then bend your arms until the tip of your nose touches the floor. Then push yourself up again. If you’re looking for a more challenging option, put your feet on the seat of the couch. You can make the exercise more difficult by doing push-ups on your fists or fingers. Fist push-ups are useful if you are practicing martial arts. Push-ups should be on the two knuckles of the middle and index finger. That is, on the side that is used to make the right fist punch. If for you push-ups on fists are too “tough” for joints, you can do it on the carpet, not on the floor. As a simplified version – you can stand on your fists. Doing push-ups on your fingers, in addition to the pectoral and shoulder muscles, you also train the strength of the hands. - Split squats
This squat is similar to a lunge. Here you stand in front of the couch and take a big step forward. Then extend one leg back to place your foot on the seat so that the sole of your foot is facing the ceiling. You have reached the starting position. Now bend and straighten the knee of the supporting leg. After repeating the exercise several times, it is your turn to change legs. - Exercises with weights
For exercising at home, you can do exercises with dumbbells. Do exercises to develop the biceps, triceps, pectoral and shoulder muscles, as well as to develop the wrist joints. To develop a strong fist punch, do punches on an imaginary opponent with 2 to 3 kg of weights. Muscle Building If you want to speed up your muscle building by training within your own four walls, you should make your training blocks as intense as possible. However, sometimes three to four minute breaks can be helpful. For example, it’s a good idea to do as many push-ups as your strength allows. This is followed by a rest phase until the next exercise. This principle works better for effective muscle building than extreme training without breaks.
In turn, if you want to burn as many calories as possible and train your endurance, you should pay attention to short breaks and use different muscle groups with individualized exercises. In this case, the workout plan may include elements such as push-ups, lunges, torso flexion and extension for the abdominal muscles and back extensors. Athletes can repeat this sequence at will. Sometimes, amateur athletes should also perform exercises that do not load any particular muscle group particularly intensely.
