Benefits for which you should thank your bike

No matter how many times you’ve heard that Latin saying mens sana in corpore sano, you never cease to be surprised by how good you feel after playing sports. Companionship, self-improvement, …

Physical Conditioning

Weight training: Do’s and don’ts for proper technique Effective weight training requires proper technique. Follow these do’s and don’ts to maximize your weight-training program. You don’t have to be a bodybuilder …

Outdoor Training Exercises

Good weather is an excellent opportunity to train outdoors. Many personal trainers take advantage of good weather with their clients. Outdoor training can be tailored to specific clients, used in group …

We run around all day, and when we get home sometimes it takes a whole world to get our sports bag and go to the gym to get in shape.

With the pace of life we lead, it’s totally understandable. But you know you can’t just throw in the towel and lie on the couch and watch shows. You can do fitness routines at home with very good results and adapted to your level of demand.

Why exercise at home?

The scene we just presented to you in the introduction is sure to be familiar. The main excuse for not exercising is lack of time. But working out at home eliminates the commute to the gym, so you can always find a place to do it.

There are also people who don’t want to pay for a gym, don’t have one of their own near their home, don’t feel comfortable working out with others, or don’t want to be overdirected. The good thing about working out in the salon is that it all goes away from the moment you decide when, how much and how you work out (and it’s totally free).

Don’t let all those excuses stop you from feeling good about yourself.

Home fitness routine

Choose the time that best fits your schedule and the most appropriate space in the house. This is up to you, but make sure you have enough space to move around comfortably and, if possible, that it can be ventilated after your workout.

We will not use machines or complex equipment, but even so, physical activity requires a place with a minimum of preparation.

Warming

This is non-negotiable. Every time you go to exercise, you have to warm up your muscles to prevent injury.

Spend about 10 minutes rotating your neck, arms, wrists, waist, knees and ankles. During this time, you should also stretch the muscle groups involved in the exercise you will be doing next: ischia, quadriceps, triceps, biceps, lumbar, dorsal, shoulders, pectorals…

An ideal warm-up routine to do at home could be something like this:

  • Walk on the spot: Make the movement of walking without moving from the spot.
  • Jump rope: play jumping using a rope, boxer style.
  • Jumping jacks: basic exercise that consists of jumping separating the extremities. It is also known as star jump because of the shape of the body with arms and legs extended.
  • Heels to buttocks: it is very similar to walking on the spot, but raising the heels alternately until they touch the buttocks.
  • Frontal Kicks: Kicking in front, lifting the leg straight within your possibilities.
  • Background: another classic exercise in which you get up by bending your arms while keeping your back straight.
  • Abs: do push-ups lying on your back with your arms behind your head.
  • Side jumps: go from left to right bending your body in each fall.
  • Rotation movements: first describing wide circles with your arms and then turning your hips.

In all cases you must do these exercises in series of one minute, with one exception: the waist turns must be done 30 seconds clockwise and another 30 seconds counter-clockwise.

Training

You should have gotten a temperature in your muscles by now. Even if you feel a slight fatigue, your body is already prepared to start doing fitness exercises at home.

If you are starting or resuming sports, set a goal of 15 minutes 4 times a week. Don’t go overboard right away, because you can get injured even if you’ve warmed up. Make the effort gradual, and if you feel you must stop, do so immediately.

As a matter of course, you can start here:

  • Rocket jumps: these kind of jumps work on strength and balance. They consist of raising the arms completely vertical and falling gently with a slight bend of the knees.
  • Jumping jacks: we resume this exercise from the warm-up.
  • Squats: with the arms extended in front, we bend the knees getting as close as possible to the right angle.
  • Burpees: this is a really demanding exercise. We start from an upright position, squat down, throw our legs back until we reach the position of the deep flexion, recover our squats and do a vertical jump like the rocket jump.

In all cases, we will make 2 series of between 10 and 15 repetitions at the beginning, to go up later until 20.

When we are done, it is important to cool the muscles and stretch again. All that’s left is to take a shower and go.

We hope you get in shape by doing these fitness exercises at home. As you can see, they are simple to start with and will hardly consume any time. If you are regular, you will be able to increase the intensity little by little.