7 simple exercises to gain strength at home
For lack of time or for reasons of money, many people are unable to attend the gym to train. However, to get in shape you don’t need to go anywhere. Simply by doing a few strength exercises at home you will achieve essential advances and in a very short time you will appreciate the improvements.
Take advantage of your free time to exercise in any corner of your home. However, try to do the exercises properly to achieve better results and avoid injuries.
- 1 What are the advantages of strength training?
- 2 How to gain strength at home
What are the advantages of strength training?
If you want to start training at home and your goal is to strengthen your muscles, then it’s time to find out about the best exercises to gain strength without leaving home. Here are some of its main benefits:
The improvement of strength, apart from achieving an increase in the musculature, will also leave the internal organs in a suitable situation, optimizing the functioning. They will leave improvements in your health and well-being, particularly in intestinal transit, digestion or breathing.
More calorie expenditure
Strength training helps to increase calorie expenditure. And is that by increasing the muscle mass increases the basal metabolism, being able to burn more easily the calories even at rest. In this way, weight loss is achieved progressively.
Improvement of postures
The muscles involved in keeping the situation upright will be strengthened, so that the body’s posture will improve.
Training to gain strength at home also prevents injuries. A more developed musculature protects the joints and makes it possible to carry out movements in a more natural way.
How to gain strength at home
Want to start doing strength training at home? If you need to know how to gain strength at home with training, you should only be on the lookout for the next seven exercises:
If you have trouble sitting down, you can always use a chair for support at any time. The feet should be held at a distance equal to the width of the hip, trying to lower the buttocks without the knee exceeding the tip of the feet at any time. The more advanced can add a bar or weight to the exercise to support in front of the chest.
2. Push-ups or push-ups of arms or plates
Stand on your stomach, with your hands on the floor, shoulder width apart. They must also be aligned with these. Try to go up and down and keep your back straight. If it is very difficult for you, do not hesitate to put your knees on the floor. You can also purchase materials to do push-ups at home if you are a beginner.
3. Triceps Wallpapers
You can use a chair to do this exercise. Put your hands on it and distance your feet to lower your hip while flexing your elbows and moving them face back.
4. Lateral arm lifts
It is another exercise without material to do at home and that cannot be missed in a training to gain strength. It is enough to take some weight in both hands and do elevations, either at the same time or starting with one arm and continue with the other. You can use a bottle of water, a lump of pasta, sandbags or dumbbells.
We’ll opt for a variation on traditional abs to make home strength training more enjoyable for you. You have to lie down on a mat or carpet, trying to lift your torso without forcing your neck to touch with your elbow on the opposite knee.
6. The table
The forearms must be placed on the floor and with the toes supported, the abdomen must be contracted isometrically. The goal is for the body to continue for about twenty seconds straight online.
7. Jump rope
Find a spacious place in your home to jump rope. You set the pace and the duration. Try to go from less to more, to end up lowering the intensity again.
Before you begin strength training at home, you should spend about ten minutes warming up, including running on the spot, lifting your knees to your chest and buttocks, and climbing stairs.