Many of us prefer to exercise at home. By choosing this option, we no longer have to worry about commuting and coordinating with the gym time and other things, and we can train at our own time and in peace.
But considering the limited space at home and lack of gym equipment, how can we have an effective workout? There is no need to worry, in this article we will tell you how to exercise at home and we will introduce the best exercises that you can do at home.
How to exercise at home?
To start exercising at home for slimming and fitness, you need to pay attention to some important points so that you can start and continue your exercise more easily. Many people start exercising, but not paying attention to the following causes them to get discouraged after a while and stop exercising.
1. Determining the purpose and motivation of exercise
It is always better to clearly define our goal in order to avoid demotivation. What is your goal of exercising at home?
- Weight loss and slimming
- Fitness and weight stability
- Weight gain and muscle building
It doesn't matter what your goal is; In any case, you will achieve results with a targeted and suitable program at home.
2. The best time to exercise at home
See what time of the day your conditions and daily activities allow you to exercise? See what time of the day you have more leisure and concentration; Choose the same time for practice and follow.
If we want to give you a general statistic, we have to say that the exercises, three days a week, each session takes about an hour to an hour and a half.
3. Suitable space for exercise at home
You don't need a special space to exercise at home. It's just necessary to be a bit quiet around you and not to be in a crowded place. If you can't exercise in a quiet space or you need excitement and motivation; Choose an anthology of sports music to help you when you start your sports program.
4. Sports equipment at home
You can start exercising at home with your body weight and you won't need any equipment, but it is better to prepare the following simple equipment to create variety in the exercises.
- Dumbbell: Choose the right weight according to your physical strength and goal. You can use cans or water bottles instead of dumbbells. Pour sand into the bottle to make it heavier.
- Bodybuilding stretcher: This cache has two handles and a strap for temporary installation on the back of the door. With this cache, you can simulate all the movements you do in the gym with the device.
- Bench: You can use a simple or inclined bench to do some sports. Instead of this device in the house, it can be a bed, stairs, a few backs or pillows.
5. Perform warm-up and cool-down exercises
One of the most essential things that you should include in your exercise list at home, just like in the gym, is doing cool-down and warm-up exercises. The benefits of these exercises are many, we will mention a few. By performing warm-up and cool-down exercises, you will prevent joint problems and damage to your body.
6. Doing strength training
In addition to losing weight, strength training also helps to increase physical strength. In general, exercises are necessary and important for the body. There are different types of these exercises, such as body weight training or training with gym equipment, stretchers, dumbbells, etc.
If you want to achieve the best results in the shortest time, you must have your own personal program. A program designed according to your physical conditions and goals. You can get your program from vitamin trainers right now.
Exercise program at home without equipment
Do you like training with equipment or without equipment? Don't worry, both of these choices can lead you to your desired goal.
In the following, we bring an example of an exercise program at home without equipment, or the so-called Bodyweight. This example of exercises is suitable for people who do not have any special injuries. If you have a specific injury, pain or illness, do not go for these exercises. In general, we suggest that you exercise regularly and prepare a special program for yourself.
| move name | Number and repetition |
|---|---|
| Long interval squat | 3 sets of 12 |
| Side walking squat | 3 sets of 12 |
| Shoulder long press | 3 sets of 12 |
| Bridge | 3 sets of 15 |
| swimming knee land | 3 sets of 12 |
| The butterfly is lying under the armpit | 3 sets of 15 |
| Deep on the ground | 3 sets of 12 |
| Periodic leg | 3 sets of 15 |
| Leg crunch 90 | 3 sets of 12 |
| Russian turn | 3 sets of 15 |
Exercise program at home with equipment
Do you like training with equipment and want to start a basic exercise program according to your goals and physical conditions? You can definitely practice this method at home and achieve your goal.
This sample exercise program at home is suitable for people who do not have any special injuries. Do not do these exercises if you have a specific injury, pain or illness.
| move name | Number and repetition |
|---|---|
| Dumbbell lunge | 3 sets of 12 |
| Dumbbell squat | 3 sets of 12 |
| Dumbbell back leg lift | 3 sets of 12 |
| Outer thigh with elastic | 3 sets of 12 |
| Swedish knee-land swimming | 3 sets of 12 |
| Dumbbell underarm | 3 sets of 15 |
| Standing with dumbbells | 3 sets of 12 |
| Dumbbell sitting behind the arm | 3 sets of 12 |
| The forearm is standing with a stretch | 3 sets of 12 |
| Dumbbell standing leg | 3 sets of 15 |
| Crunches with dumbbells instead | 3 sets of 12 |
Exercise video at home
Many people start exercising at home with the aim of losing weight. The most important thing to lose weight is to be in a calorie deficit. In other words, you should consume fewer calories than you consume. Therefore, it is necessary to have and follow a proper diet along with exercise to lose weight.
Introducing other sports at home
What is the best exercise for weight loss at home? What is the best exercise to lose weight fast at home? The fact is that you can try different sports at home, and the sport will have the greatest effect on you if you are interested in it and do it for a longer period of time.
Bodybuilding at home
We suggest that you definitely start exercising at home and challenge your body. If you want an attractive, shapely and muscular style, definitely go to bodybuilding. By exercising at home, you will see wonderful changes in your body.
To exercise at home and achieve health and fitness, you don't need a lot of equipment. This exercise can be done with dumbbells or with body weight. All gym exercises can be performed at home with the help of stretchers and dumbbells.
Whether you're a beginner or an advanced athlete, there's no doubt that, in addition to dumbbells, dumbbells also have a great effect on your body. So have full confidence in this sports device.
TRX at home
TRX exercise is done with body weight and helps with endurance, fat burning, body balance and toning and fitness.
TRX exercises include endurance and stretching exercises that are done with the TRX nylon band. You can hang this strap or elastic from the ceiling or barfix rod.
Zumba at home
You may have seen Zumba videos on Instagram and other social networks. An exciting and dynamic sport that includes aerobic exercises and dance.
Among the benefits of this exercise at home, we can mention the increase in body metabolism, calorie burning, increased flexibility, sense of freshness and high vitality. This sport is included in the list of sports fields of some clubs and is mostly known as advanced aerobics.
If you are looking for a vigorous exercise, you can start Zumba at home (no equipment required) with various training videos. Remember to start any sport, first get the necessary information about it.
Pilates at home
Pilates focuses on the mind and body. You can practice this sport by registering in the gym and at home.
Pilates, like other sports, has its own benefits, including increasing flexibility, balance and muscle strength, helping to lose weight, improving body shape, and reducing stress.
To do this exercise at home, you only need a mat and basic exercises to do. Unless you want to do Pilates with a machine or ball.
Yoga at home
Yoga is life. This is the opinion of the fans of the mind and body sport of yoga. If you want the exercise you do to have an effect on your mind and soul in addition to your body, you should definitely go for yoga at home.
This sport can increase the strength and flexibility of the body, balance, endurance, improve blood circulation, increase the immune system, health of the digestive system, help to breathe properly, increase metabolism, improve sleep, reach an ideal weight, improve concentration, memory and It is effective in reducing stress.
To do yoga exercises like any other exercise at home, you need a mat. Of course, to do exercises better and help your body flexibility, you can use elastic or yoga belt and yoga brick.
Aerobics at home
Aerobics is one of the types of aerobic exercises that burn fat and increase body metabolism and improve heart rate. To achieve excellent results, be sure to use strength training and basic sports diet along with aerobic exercises.
You can do these exercises at home with your family. If you do a music seasoning that is great and your performance will multiply. You can also use the fat-burning heat training technique in your workouts and be surprised by its wonderful results.
final word
Exercising at home has many benefits and will save you time and energy. With a pair of dumbbells and fitness bands, you can do many different exercises at home and achieve your goal. Even without any equipment, you can do exercise at home for slimming and fitness.
It is important to have a targeted and appropriate program. I suggest you get your own workout plan from vitamin trainers and experts to reach your goal sooner and without any problems. If you have any questions about exercising at home, ask us.
How to exercise at home to lose weight?
Exercise at home three days a week with the vitamin slimming program to lose weight with exercise in the shortest time.
Is it possible to exercise at home?
You can do bodybuilding at home without equipment or with equipment. All gym movements can be performed at home with the help of dumbbells and stretchers.
Which sports can be done at home?
All kinds of sports, including yoga, Pilates, Zumba, aerobics, T-rays, etc., can be done at home. We explained how to do each in this article.
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