6 EXERCISES FOR FULL HOME TRAINING

6 EXERCISES FOR FULL HOME TRAININGI’m often asked what to do when there’s no time, no money to go to a coach, no gym, no time to work out?  There are 6 Exercises to train all important muscle groups.

The following exercises can be carried out in circles, one after the other, or one at a time. It does not require much investment in sports equipment, as we will need a fitball, a training sweater and a hand weights (0.5 kg-1kg). With a little imagination, ordinary objects can replace the hand weights – for example, I used a mineral water bottle. I once made a workout sweater out of gurtni and plastic water tubing from a homemade amount of about 300 HUF.

Push-ups

This is one of the best home exercises you can do. There can only be a problem if the practice is meant to be properly executed. In this case, by increasing the angle of inclination, we can ease the task, leaving more energy for regular implementation. In addition, you can start by doing so-called Women’s push-ups when our knees are on the ground and they fall into a straight line with the hips and the shoulder. You can do push-ups in tight or wide handspaces, there are many versions.

In this case, I recommend a wider than shoulder width. This way, we can load not only our pecs, but also the arm’s straining muscles, that is, the triceps, and the front fibers of the shoulder muscle at the same time.  In addition, the torso muscles, i.e. the abdominal muscle, also play a role as a result of a static hold, isometric tension. I recommend a number of 20 repetitions, if not, reduce resistance as described.

Pull-ups, rowing

This exercise is basically the inverse of push-ups. Here, the antagonist, that is, the opposite-functioning muscles, are working in relation to the push-ups: back muscles, the back fibers of the shoulder muscle and the bending muscle of the arm, the biceps. Of course, we must mention here that this is mainly a specific exercise, but all of these muscles are working! I’d like to propose a number of solutions to this task.

On the ground, we do the exercise with feet drawn on the ground, holding on to a pole, with a pronated grip, or with a training strap that can be attached to the door at home, although this is more of a rowing exercise. What is important is to close the shoulder blade properly during construction and open it in maximum range of motion. If you don’t have a pull-up stand at hand, you can safely Bridge two higher chairs with a pole that can hold your own weight and begin the exercise. I recommend 20 repetitions of this, in 4 series, if you row, but in pull-ups you will need more than 10 repetitions. When paddling, the angle of our body is the resistance of the exercise, but we must make sure that the shoulder tip, hip and ankle are aligned.

Hyperextension, hyperbendingPull-ups, rowing.

For our central stability, we have arrived at one of the most important exercises. In my opinion, muscle exercises should be a priority in training, because they can only be built on strong foundations. We do the exercise on the ground, on the ground. As easy and simple as it looks, the practice is so hard and useful.

We can place our arms in several variations on the ground. It could be lateral midline or parallel to our heads, but definitely palms down. In the initial position, we start our head from a headboard and then we reach a headboard. We check with our feet (dorsalflexio) because the pharynx is tight like this when we lift our feet with our upper bodies. It is important to note that we start from a relaxed state, and we reach a relaxed state, which means that we perform the exercise in full motion. For starters, I recommend your own weight.  In particular, we’ll be working on our spine-stiffening muscles and their antigravity muscles near the spine, which will be of great use to us. In practice, we put our hands and feet as high as we can and put them back. We also raise our heads, but only face down, which means we use our heads here as an extension of the spinal column, with our faces only down. This exercise can be carried out either by lifting your hands and feet at the same time or by lifting your limbs in opposite directions. In both cases, lift your forehead off the ground, unless you are at a very starting level, because you can only lift your limbs. I recommend the exercise in 4 sets, 20 repetitions per series.

Squats

This exercise is a basic exercise. It trains the stretching muscles of our thighs, in addition to which it works our torso muscles thoroughly, along with other femoral muscles. Squatting has three basic rules, in my opinion.: we always load it around the corner, which means we support it on the back of our feetwhen I’m squatting, I start pushing my hips back, which means I start with” smooching, ” knees don’t get in front of our feet.

Our backs are straight, we tend to curl,

but we do not embolden, even if we tilt our trunk forward to keep our balance. In addition, we stand at least in hips wide, with both feet parallel. The exercise starts from a stationary position, we go down, we breathe in the air, and we descend until our thighs are in a parallel position with the ground. Then, by squeezing the breath in, we stand up, and by doing so, we consciously tighten our torso muscles. It’s a great exercise, and I’m offering you 20 repetitions of this series, four series, and I’m sure you’ll be able to carry out the exercise with your own weight first. Many versions of crouching are known, if you put a broomstick or any lighter rod around your neck, your body will be more comfortable with a more advanced exercise with a stick-weight.Our backs are straight, we tend to curl,

Thigh bending

For this exercise, we’re gonna need a fitball. We lay down on the ground and put our heels on top of the ball with our feet closed. That’s the starting point.

In this exercise we bend our knees, but only fix the hip joint, meaning that we prevent movement and bending in the joint. Thigh bending will lift our hips from the ground and our own weight will give us resistance to the exercise! It is important to note that in the event of planalflexion, our calves will feel better than our bending muscles. In other words, let’s not push the accelerator, but try to check it, that is, create dorsalfelxio! We can stabilize ourselves with two palms on the ground, but they can’t help us with the exercise.

thigh bending with one foot

On a more advanced level, it is worth doing this exercise with one foot! If fitball is not available, we can do the exercise on the ground with our heels on the same chair. Also in 4 series I recommend 20 repetitions.

Abdominal squeeze

This exercise is the second most important strain exercise. As I said in hyperextension, strain exercises are extremely important! It’s a well-known practice, though few perform it properly and diligently. We’ll also start lying on the ground, feet together and on our feet.

I put my hands behind my head, but during the exercise, I don’t approach the elbows. We start the compressions, while pressing, we perform forced exhalation, forcing the haranthasism to work.  We can either roll on the shoulder, or we can lift the shoulder a little bit. It is important to note that we have to consciously tighten our abs, because I have seen 50-100 repetitions many times, but in doing so they have performed the exercise completely irregularly! If we do this right, we’re going to have to experience a very intense burning pain at the 30th repeat.

abdominal muscle, abdominal squeeze ball

We can do the exercise on a more advanced level of fitball, so the abdominal muscle will be in an advantageous position at the beginning and will do more work. I also recommend four sets.

These exercises can be performed in a single room at home. Of course, the warm-up should be at least 10-12 minutes, which can be jogging or gymnastics. Repeat numbers are high because we use our own weight, but if we are beginners, we must shape it for our own training!

 

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