One of the latest trends for this year 2021 is training at home. Learn to make a good training plan at home that allows you not to lose shape in these times.
Tips for training at home
Training at home has become one of the main alternatives to stay in shape without going to a sports center or gym.
Exercising at home is inexpensive, you do not need any type of material, you can train at any time and, above all, it helps to maintain the social distancing so important in these months.
But, in order not to give up trying to train in your own home, you should take into account the following tips:
Avoid distractions
One of the reasons why training at home is stopped is due to external distractions caused by technology such as Netflix, WhatsApp or the computer, among many others.
If you want not to lose your time to train, you must get out of the vicious circle of entertainment provided by new technologies. Staying away or away from the computer, television or mobile just before you start training is the best strategy to ensure you meet your goal. We recommend that you do not use your mobile phone in training, unless it is extremely necessary.
Create a training space
The best way to create a habit is to do a repeated action over time. If you want to feel comfortable and create a training habit at home, you should find a corner where you can exercise equally every day.
Creating a training space will make you associate it with the moment of exercise, so your brain will associate that place with a space to move and work on your health, facilitating the moment of training.
Set yourself a time to train
Training at the same time every day will make you establish the habit and organize yourself by prioritizing the training at that time that you have reserved for him.
One of the main reasons people stop training at home is because they can’t find the right time. Training time is usually postponed until the end of the day and not doing it because it has not been given priority at any time.
Schedule your workouts in advance
Improvisation can be your enemy if you want to stay in shape without going to the gym. Not having the training scheduled in advance can be a problem, since improvisation, in most cases, will make your training ineffective.
Planning the training days, the exercises to be performed and the quantification of them will make you have a working script, so it will facilitate decision-making and you will carry out the training in a much easier way than if you had nothing scheduled.
The Best Exercises Your Home Workout Plan Can Include
Push-ups
Push-ups are the star exercise to improve upper body strength and hypertrophy. It is an exercise that you should include in your training plan at home, regardless of your goal, age or gender.
To perform the push-ups correctly, you must follow the following steps:
- Place your hands on the floor and stretch your legs. You must stay parallel and horizontal to the ground line.
- The width of your arms should be the width of the shoulders.
- Do an elbow bend that allows you to bring your torso as close to the ground as possible.
- At the lowest point, extend your arms with force until you reach the starting position.
- You should avoid at all times that your shoulder and elbow draw a 90 degree angle, since it is one of the most common mistakes. To do this, try to draw a 45º angle.
Squats, the exercise that you can not miss in your training plan at home
The squat is the most powerful and complete exercise you can perform if you want to work your legs in a global way.
With this exercise, your quadriceps, gluteus and hamstrings will receive a stimulus that will make them improve, enhancing strength and promoting muscle development in your legs.
- Stand upright, with your legs shoulder-width apart.
- Bend your knee and try to lower your hips until you break the ninety-degree line at your knee joint.
- Perform a leg extension that raises your hips until you reach the starting point of the exercise.
Banana c runch : include it in your home workout plan
The isometric work of this exercise directly affects the rectus abdominis and transversus area. To run it:
- Lie down on a mat and raise your legs until your lumbar spine is fully supported on the mat.
- Squeeze your abdomen as you lift your head to contract.
- Stretch your arms above your head.
- Hold that posture statically.
Elevated leg push-ups
Elevated leg push-ups are one of the most intense variations you can perform of conventional push-ups. With this exercise you will add a greater intensity to the work of your chest and arms.
It’s a great exercise for working your upper chest and delts.
- Place your feet on a chair. These should be stretched out.
- Hands forward and palms fixed to the ground.
- Tighten your core and keep your back from arching.
- Bend your elbow and bring your chest to the floor.
- Extend your arms allowing your pectoral to move away from the lowest position, until you reach the starting point.
Bulgarian Split
The Bulgarian squat or the Bulgarian split , as it is known in the gym, is an exercise that serves to strengthen the muscles of your legs while providing stability in your knee and your hip.
- Stand with your back to a step, platform, or chair.
- Place one of your feet resting on the platform by the instep area.
- Do a knee bend that allows you to lower your hips.
- Control movement without destabilizing yourself. For this you will need concentration and keep your abdomen tight.
Jumping jacks : a dynamic exercise to add to your home training plan
It is an extraordinary exercise to accelerate the metabolism and burn calories, so it is our best ally when it comes to eliminating belly fat without leaving home.
To run it correctly:
- Stand with your legs closed and your arms at the sides of your hips, and perform a jump while opening your arms and legs.
- Jump again to return to the starting position alternately.
Side plank
It is one of the best exercises to strengthen the core in an isometric way.
- Lie on your side supporting your forearm.
- Raise your hips off the ground and keep them elevated by supporting the outside of your foot.
- Get your spine straight and hold the position.
Sample training plan at home
Next, we are going to propose an example of a training routine at home that you can modify and adapt, both the repetitions and the series, depending on your physical condition.
| Exercise | Series | Repetitions | Rest |
| Push-ups | 3x | 12 | 90 seconds |
| Bulgarian Split | 3x | 12 each leg | 90 seconds |
| Elevated leg push-ups | 3x | 10 | 60 seconds |
| Squats | 3x | 10 | 60 seconds |
| Banana crunch | 3x | 30 seconds | 40 seconds |
| A1. Jumping Jacks | 3x | 30 seconds | 40 seconds |
| A2. Side plank | 3x | 20 seconds each side | 60 seconds |
