Exercises to do at home

Leaving the house and going to the gym can be difficult for some, an alternative is exercises to do at home and they can give the same result.

It is only possible to achieve good results using body weight, and you do not need to use equipment and accessories, as long as they are performed in the correct manner and intensity.

And is it possible to achieve the same results that a gym can bring when trained at home? To gain mass, you just need to train correctly.

However, when it comes to hypertrophy, which is the gain in muscle mass, overloads must be used to stimulate the development of muscles.

There are resources, such as buckets or plastic bottles with sand or water, for example, that can be used to replace weights and dumbbells in a gym so that we can maintain and preserve muscle mass.

The essential thing is not to stop, and staying active is the most important thing, so that you don’t end up depending on a sedentary lifestyle, which is one of the most difficult points to overcome. One idea is to set a schedule and have discipline.

Make physical exercise part of your daily routine. It’s worth remembering that you need to take care of your diet, avoid high consumption of sugar and fatty foods, especially because these foods generally affect our metabolism.

Another important point is the quality of sleep, as it is the time when we replenish our energy, invigorating the mind and body.

It is during this period that our body strengthens the immune system, consolidates memory and releases the secretion of hormones, among other extremely important functions for the body to function correctly.

See below, seven exercises that can be done at home and that bring the same results as if done in a gym.

Seven exercises to do at home

1. Group abdominals

Exercícios para fazer em casa
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To do the exercise, you have to sit on the floor, place your hand on the floor next to your body and raise your legs. Tilt your body back and extend your legs forward.

Then, move your torso forward and bend your knees, all at the same time, keeping them close to your chest. Repeat the movement without stopping, this physical activity works the abdomen completely. Perform four sets of about 15 or 20 repetitions, with intervals ranging from 40 seconds to 1 minute.

2. Push-up

Exercícios para fazer em casa
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This exercise is easy to perform. With your hands resting on the floor, keep your arms aligned with your chest. In the downward movement, the elbows need to be at a 90-degree angle. Do three sets of 8 to 12 repetitions. For those just starting out, start with your knees on the floor.

3. Jumping jacks

Exercícios para fazer em casa
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When we do jumping jacks, we work on cardiorespiratory fitness and, with a well-designed activity, it promotes cardiovascular health and physical conditioning. For beginners, perform four one-minute sessions, with a 30 or 40 second break between sets.

4. Stationary running or stationary walking

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When we run stationary, or also known as stationary walking, we perform a movement that simulates as if we were running, but without moving in place.

It’s a good option for working on your cardiorespiratory aspects and keeping your physical conditioning up to date. Perform four forty-second sessions, with a 20-second break between sets.

5. Bank Diving

Exercícios para fazer em casa
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Using just a sofa, bench or chair, you can do this physical exercise. The chair will serve as a support point to carry out the activity.

So, sit on the chair, bring your legs forward, stretched and resting on your heels. Leave your hands positioned on the chair according to the desired width, it is worth mentioning that the arms are the main support for you.

Keep your spine straight and direct your body towards the floor (as if you were going to sit on the floor). Return to the starting position and direct the greatest force into your arms. Perform three sessions of 8 to 10 repetitions, with a forty-second break between them.

6. Squats

Exercícios para fazer em casa
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With your arms forward, bend your knees. Keep your spine straight on the way down and bend your legs at a 45-degree angle, as if you were sitting on a bench. For people who are just starting out, it is interesting to do four short sessions of 10 or 15 repetitions, with a break of 40 seconds to 1 minute.

7. Abdominal plank on the floor

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The legs, torso and hips cannot touch the floor while the forearms are supported on the floor. The tip to be efficient is to maintain spinal alignment and not hold your breath. Perform three thirty-second sessions, at least.