Is exercise without equipment possible and does it lead us to our goal? If you want to exercise and don’t have the time and conditions to go to the gym, exercising at home is the best option for you. You can easily exercise at home without any equipment and get the body you want.
The place of exercise is not very important and the important thing is to exercise regularly and have a specific exercise program. In this article, we will tell you everything you need to start exercising without equipment.
What are the benefits of exercising without equipment?
Exercise with any means and equipment is a blessing for your body and soul! If you don’t have sports equipment, it’s okay and you shouldn’t deprive yourself of training. Exercise without equipment is definitely worth a try for several compelling reasons.
1. Available to everyone!
First of all, exercise without equipment is available to everyone! It doesn’t matter at home, traveling or in the park, night or day, you can always exercise! This access allows you to save both money and time.
2. It can engage and strengthen all the muscles of the body!
In the second place, we must mention the amazing and important effects of exercise without equipment. The perfectionist mind may think that special sports equipment, devices or equipment are needed to get results from training, but it is completely wrong.
Exercising without equipment relies on bodyweight exercises, such as swedish swimming, squats, lunges, and planks, to effectively target all of your major muscle groups and increase muscle strength, endurance, and flexibility. Also, cardio exercises are often all without equipment and there is no need for special and expensive equipment.
3. It improves your daily performance!
Considering that training and exercise without equipment is a little more limited, the trainer will give you more basic bodybuilding exercises that are functional. Functional in the sense that it engages several muscle groups at the same time and greatly improves your performance in daily activities.
4. It has positive psychological effects!
Finally, we must mention the psychological benefits of exercise without equipment. Exercising without equipment means not relying on equipment and looking for new exercises! This topic itself is a mental game and an interesting challenge for you because you learn to master different movements and try a series of new exercises; Somehow your mind becomes “flexible and adaptable”.
The feeling of success and happiness at the end of the workout is one of the best feelings and a big factor in reducing the stress of everyday life and makes your effort doubly valuable.
Which sports can be done without equipment?
Many sports can be done easily without spending money on equipment. You only need a dedicated exercise program to start exercising. A program that fits your goals and physical conditions. You can get your own special program from the trainers of Vitamin.
With an online trainer and dedicated program, you will be relieved about the effectiveness of training or injury. Now we introduce some exercises that you can easily and effectively do without equipment.
How to exercise with the equipment we have at home?
If you don’t have any equipment at home, it’s not a problem. You can still enjoy training and sports. As we said, you don’t need any special equipment to do aerobic exercise, and you can easily benefit from Zumba, walking, running, jumping rope (with an imaginary rope), etc. as cardio exercise.
For strength training, as mentioned, we recommend that you benefit from body weight training or Pilates. When strength training becomes easy for you over time, you can ask the trainer to change the training for you and make it more challenging, for example, the trainer can change the training program and repetitions and sets to make it more effective. For bodybuilding movements with equipment, you can also use bottles filled with water or sand as dumbbells or towels as exercise bands.
Example of a fitness program without equipment
To exercise without equipment and devices, you will only need a suitable and basic training program. In this section, to familiarize you more with the exercise program without equipment, we bring an example of an exercise to use different muscles of the body.
Exercise for the midsection
movement
Number and repetition
Loin fillet lying on the mat
4 sets of 12
Crunch touch
4 sets of 15
Reverse crunch
3 sets of 12
Cradle static crunch
3 sets of 12
Donkey opposite hand and foot inside
3 sets of 12
Reverse Planck
3 sets of 12 seconds
Stretching of the fillet and lying side
3 sets of 10
Loin fillet lying on the mat
How to move
First, lie on your stomach on the floor;
The hands should be stretched out in front of the body or next to the body;
At the same time, try to lift your head, chest and legs a little off the ground;
Then return to the starting position.
Crunch touch
How to move
First, lie on your back on the floor;
bend your knees so that the soles of your feet are on the ground;
Your hands are stretched beside the body;
lift the upper body a little off the ground and keep it steady;
Try to touch the left heel and the right heel with your fingertip and repeat this alternately.
Reverse crunch
How to move
Lie on the floor so that your back is completely on the floor;
knees should be bent and off the ground;
the hands are placed next to the body;
Slowly move your knees towards your upper body and separate your hips and lower back from the floor.
Cradle static crunch
How to move
First, lie on the floor on your back;
put the hands inside the chest;
The legs are placed together in a paired manner;
try to separate your legs and back from the ground and stay in the same position;
Now play on your fillets by swinging your body a little and keeping your stomach tight.
Donkey opposite hand and foot inside
How to move
Sit on the ground on all fours;
Your right hand should be next to your ear and your left palm should be on the ground.
The left leg should be open and stretched;
try to bring your left knee and right elbow together from under the body and then open the body;
After completing the movement, perform it for the other side as well.
Reverse Planck
How to move
First, sit on the floor and stretch your legs and keep them straight;
place the palms next to the body on the ground;
Now lift your midsection off the floor so that your body is in one line;
In this case, the heels are on the ground;
Stay in this position for the number of seconds mentioned.
Stretching of the fillet and lying side
How to move
lie down on the floor;
hands are hooked under the head;
Bend your right knee;
Place the left knee on your right knee;
Lower the knees to the left side to feel the tension in the back and side muscles;
Pause for a few seconds and then repeat for the other leg.
Exercise for the lower body
movement
Number and repetition
kneeling on the stairs
4 sets of 12
Long interval squat
4 sets of 10
Side walking squat
4 sets of 15
Static squat
4 sets of 15 seconds
Lying on the back
4 sets of 15
bridge
4 sets of 12
standing leg
4 sets of 15
kneeling on the stairs
How to move
Stand close to a step;
Place one foot on the step and go up;
then lift the back leg and fold your knee into the stomach;
Then go back down with the same leg and run the other leg.
Long interval squat
How to move
First, stand straight;
Take a step forward;
One leg is placed in front and one leg is placed behind the body;
The hands should be stretched in front of the body;
Move down until the knee of the back leg does not hit the ground and the knee of the front leg does not come out of the big toe;
Then switch your legs and do it again;
Immediately execute the squat movement;
so that your feet are together and your hands are in front of your body; Try to go down to a 90-degree angle while the knees do not go past the toes.
Side walking squat
How to move
Spread the legs wider than the width of the shoulders;
Go down slowly, so that your knees are at 90 degrees;
Hands should be stretched out in front of the body or kept inside the chest;
In the same position, take two steps to the left and then two steps to the right.
Static squat
How to move
Stand straight and spread your legs shoulder-width apart;
The hands should be extended in front of the body or gathered next to the ears;
Go down to the position of sitting on the chair, so that your back is completely straight and your chest is facing up;
Your knees don’t come off your toes;
Stay in the same position for as long as the trainer determines and then return to the initial position.
Lying on the back with legs crossed
How to move
First, lie on the floor on your stomach;
You can keep your hands under your chest;
Your legs should be completely straight and stretched;
First, place your right foot on the left foot;
When bending and gathering the right leg towards the hip, try to create resistance and pressure with the left leg;
Then slowly go down and run the other leg.
bridge
How to move
Sleep on the floor with the soles of your feet on the floor;
The knee angle should be 30 to 40 degrees and the palms should be next to the body and on the ground;
lift your hips and waist up until your body is straight and your hips are fully contracted;
Then slowly return to the original position.
standing leg
How to move
First, keep your feet shoulder-width apart;
You can stand on a low ledge or platform to experience more traction during the movement;
keep your hands on your waist;
Try going up and down on your toes;
You can keep your hands on a support for balance.
Exercise for the upper body
movement
Number and repetition
swimming
4 sets of 12
The butterfly is lying under the armpit
4 sets of 15
The flyback is asleep
4 sets of 15
Swimming on the back
4 sets of 10
Published by Policon
4 sets of 20
Deep on the floor
4 sets of 12
Swedish swimming
How to move
Lie on the floor so that your palms and toes are on the floor;
keep the upper body up while the hands are stretched and at a distance of about 90 cm from each other;
Go down until the chest does not reach the ground;
Return the upper body to the starting point and contract the chest muscle;
After a brief pause at the highest point, you can go back down and repeat the movement as many times as needed.
The butterfly is lying under the armpit
How to move
Sleep on the floor on your back;
slightly lift the upper body from the ground and the stomach is completely on the ground;
Raise your hands above your head and keep them stretched so that your palms are facing the ground;
Now lower the hands to the armpit position (in a bent position) to contract the back muscles;
In this case, the hands are placed next to the ears;
return the hands to the initial position and this time reach the hands straight and stretched to the lower back in a circular motion;
In this case, put the back of your hands on your back and repeat the movement in the same way.
The flyback is asleep
How to move
Lie on the floor on your back and lift your upper body slightly from the floor.
the stomach should be completely on the ground;
Open the hands to the sides;
In this position, move the hands back to the back and contract the back muscles;
Perform back-to-back repetitions.
Swimming on the back
How to move
Lie on the floor so that your palms are on the floor;
your feet should be close to the hands;
so that your waist and hips are high;
The body should be in a figure eight position with the tips of the toes on the ground.
head down;
In this position, bend your elbows and approach the ground without changing your back position.
Published by Policon
How to move
To perform this movement, stand straight and keep your hands straight and stretched by your body;
Now raise the hands in the hammer position so that the hands are next to the chest;
In this position, open the elbows from the side of the body and then open the forearms so that the hands are flat on the sides of the body;
Lower the hands from there until they are next to the body and repeat the movement process from the beginning;
To perform this movement, you can use two water bottles.
Deep on the floor
How to move
Lie on the floor so that your hands are behind your body as a support;
place the palms on the ground;
The tips of the fingers should be forward, the body should be completely separated from the ground, the knees should be slightly bent;
In the same position, try to go down and bend the elbows and then come up.
final word
Exercising without sports equipment is both possible and effective. You can easily exercise without equipment and only with indoor equipment and achieve your goal. Start exercising now and ask our experts your questions about exercise without equipment in the comments section.
