The biggest obstacle for starting a home training plan is, for many, the same as starting in the gym: inexperience.
If you don’t know what you are doing, home workouts will provide few perks or incentives. Therefore, learning to correctly perform movements and planning workouts, in addition to eating correctly, will be essential for progress and adherence.
To help with this, I highly recommend going to an introductory course at your local community center or hiring a certified trainer to come to your house to learn how to perform your movements safely.
This is very important because, depending on your level of fitness and mobility, some movements may be problematic and increase the risk of injury.
Take the squat, for example. Squats are probably the most important strength-strengthening exercise despite being a highly functional movement. That said, some people have mobility problems that could limit their ability to perform a squat correctly or safely. Therefore, before crouching, an assessment should be made to ensure that you are able to perform the move. This is true of almost all exercises.
The exercises and movements described in this article are general and do not take into account individual limitations.
Whenever you get up from the toilet or chair, you essentially do a squat. Now, to build strength, you want to work on its execution without using your hands and ultimately add resistance.
Step 1: To get started, place a chair with your back against a wall. Sit in the chair first, to make sure that sitting down requires you to bend your knees about 90 degrees to sit down.
Step 2: Stand in front of the chair so that the back of your legs touch it and step forward with each leg. Stand up with your chest up and your head facing forward; you should be able to draw a straight line from the ears to the ankles.
Step 3: Have your feet wide at the shoulders and your toes slightly facing outward or straight. Next, slowly bend your knees and hips to sit down. During the descent and transition, make sure your knees stay out of the way and don’t bend inward.
Step 4: Get down with your chest and go up until your butt touches the chair. When it does, use the central part of your foot to push down and out to engage the leg muscles until you are back in the initial position.
At first, it may be helpful to keep your arms in front of you. You can switch to various modifications like goblet squats, band squats and more as your strength and balance increase. At the bottom of the squat, make sure your hips are open.
Press on the chest
A chest press can be performed as a push-up, with dumbbells or resistance bands. It is probably the best upper body exercise for building strength.
Step 1: Kneel and place your hands on the floor in front of you so that your back is substantially parallel to the floor. Stretch your legs behind you so that they are close together. Your arms should be slightly wider than your shoulder-width apart with your hands close to your chest.
Step 2: Slowly lower your upper body, keeping your elbows bent and close to your body. After all, you should be as close to the ground as possible, as you can achieve without touching or resting it.
Step 3: At this point, with your shoulders back, hook the chest muscles to return to the starting position.
A deadlift is another highly functional yet complex movement. When you are told to lift things off the floor using your legs instead of your back, you are essentially told to take a deadlift. Like the squat, this movement is best taught in person.
To perform a deadlift at home, you can use a resistance band.
Step 1: Put yourself on the band so that it slides under the center of your feet. Grab it on both sides.
Step 2: Bring your hips back so that your knees bend and align with your feet. Try to keep the lower leg straight enough and make sure that the knees are not stretched beyond the toes.
In this position, the back should also be straight and the spine should be a straight line from the coccyx to the head. The hips should be slightly open.
Step 3: Once down in the starting position, pull your shoulders back tightly, and create tension across your back. Push the floor with your feet so that your whole body is taut.
Step 4: Once tension is reached, push the floor as hard as possible with your legs as you push your hips forward (in a controlled movement) and stand up, keeping your back straight all the time.
In the upper part of the lift, the weight will transfer through the legs and back, where a compression should be felt in the back (the muscles on both sides of the spine that extend from the waist to the shoulders).
Step 5: Get up so that you are completely straight – do not push your hips away from alignment with your shoulders or feet – and hold for a second before returning to the initial position.
The Sverige can be performed with dumbbells, kettlebells, or practically any object in the house.
The aerial presses can be performed with dumbbells, kettlebells or resistance bands and are an exercise in strength and muscle building for the whole body.
They can be performed in a sitting or standing position; however, an upright position will offer greater benefits for overall strength and promote better balance.
To perform this exercise correctly and safely, shoulder mobility is important.
Step 1: If you are using a band, put it on both feet and with one end in each hand, if your band has handles, even better.
Step 2: Raise your arms to a “freeze, hands up” position. Roll your shoulders so that your elbows are facing the ground and your palms are facing you. Firmly grasp the position by pulling the shoulder blades towards each other (scapular retraction).
Step 3: With your hands roughly aligned with your nose and keeping your shoulders back and body tight, push your hands over your head as far as possible. At the top, the hands should be slightly behind the head.
Step 4: Slowly return to the starting position.
Although the exercises described above are known as “compound” exercises and are useful for total body strength – in particular, “core” strength – doing some additional basic work can help you improve them a little better. Planking is one of the best core-core exercises you can do
Step 1: Get on your knees and bend forward so that the back of your forearms is on the ground. Your elbows must be bent at 90 degrees so that your hands (I make a fist) touch to form a point.
Step 2: Stretch your legs behind you at shoulder-width apart and on your toes.
Step 3: Pull your butt and keep your back straight until you feel the tension in your abs.
Step 4: Wait as long as possible and repeat.
As your strength improves, you can add strength by putting weight on your back.
To increase overall strength and muscle mass, the five exercises listed above are probably the best you can do. Try doing six to ten repetitions for each exercise, waiting about two minutes between sets.