It is becoming more and more important to exercise for our health. Current jobs invite us to lead a sedentary life and to follow an unhealthy diet due to the rush and lack of time. The latter also influences when making a decision about whether or not to go to a specialized sports center . All in all, we want to make your day to day easier and invite you to play sports without barely altering your routine. Therefore, throughout this article we are going to describe strength training without going to the gym .
Strength training without going to the gym
Strength training without going to the gym is entirely possible. We only need a small space and simple materials to help us exercise our muscles.
High stride
To carry out this exercise, you must place your left foot in a support that offers you the possibility of having your quadriceps parallel to the ground at all times. The hips should be raised and lowered until the other leg is at ninety degrees. Also, the back has to be completely straight. You must repeat the exercise for thirty seconds. Then switch sides.
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Hip extension
To perform the hip extension, you must lie on your back on the floor with your heels on a ball and your arms placed at your sides. In this position, it is time to lift your hips so that your body forms a straight line. Now, pull the ball towards your glutes. Then drag it back. It is best to repeat the movement thirty times whenever you feel comfortable, without forcing too much.
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Quadruped
If you want to work your abs and glutes , this exercise is perfect for you. You have to get on all fours and stretch your right arm forward and your left leg stretch back. The goal is for both sides to be parallel to the ground. Hold each position for three seconds and return to starting. Alternate each side and do fifteen repetitions with each of them. For greater comfort, the use of a mat is recommended.
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Squats against the wall
Squats can be done by leaning your back against a wall and this is what we are going to recommend in this exercise. When descending, we can use both legs or just one to make a greater effort. It is best to repeat this movement twenty times.
If you want to add more effectiveness to the results, you can use a kettlebell throughout the process, holding it with both hands both when going up and down.
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Oblique crunches
To properly perform the oblique abdominals you must lie on your side, supporting your weight on the elbow, and fully stretch both the trunk and the opposite arm. It is recommended that you hold this pose for thirty seconds. Next, you have to switch sides. Repeat at least four times in each position. If you want to exert more effort, you can hold a light dumbbell with one hand.
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Bridge
To perform the bridge exercise , you must lie on your back, place your feet under your knees, and support your weight on your heels. At this point, lift your hips until they are straight with your torso. It will be the moment when you should stop and descend slowly. It is recommended to do 30 repetitions .
You can also complicate the exercise by straightening your left leg and pushing through your right heel to lift your butt. In this case, allow yourself to do only 20 repetitions on each side until you get used to the effort and gradually increase the number. Also, for comfort, use a mat . It will protect your back.
Chest press
To do the chest press comfortably at home you must lie on your back. The soles of the feet must be well supported on the ground and the torso must be fully in contact with it. Now, begin raising and bending your arms by doing 10 repetitions with adjustable dumbbells . You will work both the pectorals and the arms.
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Step-ups
Acquire a training box , one that is well fixed to the ground so that you do not suffer any type of mishap throughout the exercise. The ideal is to go up with one leg, as if the box were a step. When you are up, raise the other leg towards your chest. We recommend that you do a total of 20 repetitions .
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Mountain Climber
On the other hand, in the Mountain Climber exercise you will feel that you are climbing. To carry it out, get on the floor, specifically in the plank position . Once you have completed the above, raise your knees to your chest alternately, as if you were ascending to the top of a summit. The ideal is to do thirty repetitions , that is, fifteen with each leg. In this way, you will work your arms, abs, legs and buttocks to the maximum.
Do not forget to use a mat to feel more comfortable at all times. You will gain in resistance.
