In this hot season, we know that exercising at home is a good option to get some muscle mass.
Now many of you will go on vacation, therefore, it may be that you cannot go to a gym on a regular basis, since you may go somewhere that does not have a gym or that the monthly fee is too expensive.
In addition, you are not going to pay a gym fee of only one week, as it is usually much more expensive in proportion per day than in a regular monthly fee.
Exercising at home is not as effective as good weight training, but it does help you achieve a little muscle mass and maintain muscle mass during a holiday period as we have already explained.
This article may also be ideal for people between the ages of 12 and 16, who are still too young to start weight training, but can already start gaining some muscle.
This routine does not stunt growth andcan help in the generation of strength in preteens, so it is a good option to start doing the first anaerobic exercises. Then when they join the gym, they’re going to start with a little more strength than other people who have never trained.
The routine for exercising at home that I have prepared for you has a low difficulty, suitable for all ages, without any kind of extraordinary cost and for all types of training levels, whether beginners or experts.
I offer you all this from the doncomos.co m exercise section, a section that offers you all kinds of exercises and sports suitable for the whole family. Pay close attention from now on, as this routine is going to get you in shape.
What do you need to exercise at home?
- A couple of plastic bottles (jugs if you have the strength).
Instructions for exercising at home
Push-ups are a basic type of exercise that can be done anywhere. This type of exercise is suitable for all levels, and all people with average strength can do it without problems. Push-ups are performed as follows: First, we must lie on our stomachs and hold on with our arms stretched shoulder-width apart. Second, we will go down to the bottom by bending our arms until they touch the ground with our chin, to go back up. You should keep in mind that you should keep your back completely straight and go down with only your arms, without doing weird things. If you can’t do push-ups due to strength, start by resting your knees on the floor so that it costs less. Push-ups are always done until muscle failure, that is, doing until you can’t take it anymore, trying to beat your own record each time.
Abdominal exercises are very good for having strength in the core of the body, which makes us have a stable body to be able to exercise, in addition to helping us mark the chocolate bar (as long as we have a low percentage of body fat). The way of doing sit-ups that we are going to do is the traditional way, that is, first of all, we are going to lie on our back, with our knees bent and our hands on our head. Second, we’re going to go up with the abs halfway up, keeping the neck straight and letting the tension go through the abs, not the lower back. Do 20 repetitions until you can do more without pain.
- Shoulder with bottles:
Now let’s use a little imagination by making some homemade dumbbells. To do this, we will only need a couple of bottles full of two-liter water to start, as it is light. When we start to have some strength, we are going to move on to larger and larger bottles, with a maximum of 8 liters per bottle (each liter weighs 1 kilo). The way to do this shoulder exercise is to do the lateral raises exercise, that is, we will start by putting the arms together at the width of the abdominals, and then go up making a wing shape (birds), to go back down. Feel the tension in your shoulders, not your back or arms.
- Biceps with bottles:
We’re going to take our bottles/dumbbells and we’re going to do the exercise you like the most, i.e., the biceps. We’re going to do the classic biceps curl exercise with dumbbells that I’m sure you already know how to do, but I’m going to explain a little bit how it goes. First, let’s grab the bottles with our arms stretched down. Second, we’re going to contract our arms upwards, doing it in a gentle way, without arching our back or contracting our shoulders. It is done by climbing explosively, but without sacrificing technique, noticing how it pulls the biceps.