The cold season is coming and the snow falls. Some representatives of the animal kingdom hibernate due to inability to find food. Others, like us-people, use the lower temperatures and reduced physical activity, combined with home-cooked food to gain some kilograms.
The best place that should be visited during winter is the fitness club. The air conditioner is warm, it does not rain and the devices there are comfortable and you can take advantage of them. But what happens to those who do not want to go to the gym or cannot afford it-either because of lack of money, time or even because they do not want to train with other people? Is there any hope for those who want to train, but not in the gym? Yes, there is and this is the fitness at home.
For the fitness at home you need little or no equipment. If you have dumbbells, you are eligible and you can perform exercises such as in a standard gym. If you do not have, you can get the following things-rope for jumping; lever to raise; soft blanket or training pad for the floor; you can get other accessories such as rubber for grip, rubber bands for stretching, ball for exercises.
Before you begin with the exercises, always do the warming up. You should move all the joints. Make circular motions for pelvic, elbow, shoulder, knee joints, ankles and wrists. You can run some minutes or jump. Extend your hands up and then forward with straight legs, try to touch your toes. Stretch all the muscles that will participate in the training and then continue with the real part. What you can do at home is:
- 3×20 pushups with wide stride;
- 3×10 pistol on a chair (sit on one leg with the other straight for standing from a chair);
- 3×20 pushups with narrow stride;
- 3×20 dorsal presses using a chair or other appropriate furniture;
- 3×30 crunches.
For the cardio at home you can jump 15 to 20 minutes with the rope, if this is not enough you can run on the spot, do some aerobics or repeat once again warming up before you finish. These repetitions are indicative. In the beginning, you can do fewer repetitions and then increase the series. If you want to lose weight, you can focus on the cardio.
With this exercises we load in general the whole body. The pushups accentuate the breasts and shoulders. Some of the other exercises focus on back muscles-short and long, shoulders and biceps. Jumping will be felt in the hamstrings. These exercises are not so difficult and can be done with pleasure at home. Do not worry if the first few times you cannot stand them, you will learn.