You can achieve good results using your body weight, without having to go to the gym. See now, exercises to do at home.
You don’t need to use accessories or equipment to get good results, it’s possible to achieve the body you want using only your body weight, as long as the workouts are performed in the right way and in the right intensity.
However, in the case of hypertrophy, which is used to gain muscle mass, it is necessary to use overload to stimulate muscle development. Most people choose to create their own equipment instead of buying them in stores, you can also make your equipment by filling buckets or pet bottles with water or sand, to replace the gym weights and dumbbells.
Exercises to do at home
First of all, here’s a list of 7 exercises to do at home and get results in the gym.
1- Stationary race
First, stationary running, also known as stationary gait, is an exercise where you simulate movements as if you were running, but without moving. In addition, stationary running is perfect for those who want to work the cardiorespiratory part and maintain a good physical condition.
For this exercise do four sets of 40 seconds with intervals of no more than 20 seconds between them.
2- Squat
For this exercise, stretch your arms forward and bend your knees. Keep your spine straight on the way down and lean your legs at a 45 degree angle, as if you were sitting in a chair.
If you are starting to train, we recommend that you do four short sets of 10 or 15 repetitions with intervals of 40 seconds up to a maximum of 1 minute.
3- Grouped abs
For this exercise you need to sit on the floor. Then place your hands on the floor beside your body and lift your legs. After that, lean your torso back and extend your legs forward. Then move your torso forward and bend your knees, bringing them closer to your chest.
You can start by doing four sets of 15 to 20 repetitions, with intervals of 40 seconds to one minute.
4- Dive in the bank
Did you know that you can exercise using a bench, chair or even a sofa? These objects are great for supporting this type of exercise. Therefore, for this exercise, you need to sit on the bench, stretch your legs forward, with the heel support.
Then place your hands on the bench according to the desired amplitude, it is worth remembering that your arms will be important to offer you support in this exercise. So keep your spine straight and direct your body towards the floor, this movement is similar to sitting on the floor. After that, return to the starting position and direct most of the effort to your arms.
You can do three sets of 8 to 10 repetitions, with intervals of up to 40 seconds.
5- Arm flexion
This exercise is very simple, just place your hands on the floor and align your arms with your chest. Then position your elbows at a 90 degree angle.
In this exercise you can do 8 to 12 repetitions.
6- Abdominal plank on the floor
In this exercise, the trunk, hips and legs cannot touch the ground. For this you need to place your forearms on the floor. The tip here is to keep your spine aligned and not hold your breath.
In this exercise you can start by doing three sets of 30 seconds.
7- Jumping jack
Finally, jumping jacks are perfect for working on cardiorespiratory fitness and with a well-designed program that helps improve physical fitness and heart health.
For beginners, the ideal is to do four sets of 1 minute with intervals of 30 to 40 seconds each.
Also read: How to create and maintain an exercise routine.