Goodbye weights
Goodbye weights
If the gym machines bore you infinitely and you don't want to see them even in paint (we understand you perfectly) you don't have to give up doing a good workout to tone your muscles. In fact, the weight of your body, whatever it is, is more than enough to train and the best of all is that you can do them without leaving home. This practice is called Bodyweight training, or training with the weight of your body.
Bodyweight training
Bodyweight training
Does the term 'calisthenics' sound familiar to you? Well from now on you are not going to get it out of your head because it is the most of the most to get hard without stepping on the gym. It is about supporting your own weight in different positions fighting against gravity, which will pull you towards the ground and make your muscles wobble.
Plates
Plates
The irons are going to become your best friends. You can't imagine how hard they work your abs. How do you do it? Increase the degree of difficulty as you get stronger. Start by doing the plank with your forearms and hands supported, then with your arms fully stretched out and when you are full, you can try as in the image. You can also try to detach one of the hands and support it by extending the arm diagonally and then change arms. Also increase the time you do the exercise. Start for a few seconds until you can hold out for several minutes.
Squats
Squats
If Kim Kardashian does 1000 squats a day (as she says) it is for something. But here it is not a question of doing the typical seesaw of this type of exercise, but of holding on with your butt on edge, as if you were sitting in an invisible chair for a long time. Make sure that the knees do not go over the toes and try to keep your back as straight as possible.
Do a handstand
Do a handstand
This regression to school physical education classes has its own thing. It is possible that right now you are getting the seven evils just thinking about it because you still have failed 6th grade gymnastics for not doing it BUT there is nothing like this exercise to strengthen arms and shoulders. Start doing it with a wall as a reference so as not to fall to the other side and little by little try to take off your feet. In addition to the weight on your shoulders, you will notice how your abdomen also works to support you.
Lunges
Lunges
Lunges and lunges are another good option for toning your legs. You can do them on the go or stay on the site like here. Try putting your hands up instead of resting them on the floor so that your legs support all of your weight.
Back exercises
Back exercises
Get on all fours, lift one leg and the opposite arm and stretch them out, then squat until your elbow and knee almost touch just below your belly. Do the same but with the other arm and the other leg. Another exercise that you can perform starting from the same posture is, once you have stretched the opposite leg and arm, open them diagonally, return to the center, lower them and switch to the other arm and the other leg.
Breathe!
Breathe!
Even if you have to hold out for a long time in these positions, don't forget to breathe. Your time will pass sooner, it will cost you less effort, and you won't drown!
Better accompanied
Better accompanied
All these exercises can be done alone in your living room and using only a mat (especially for when you have to rest your knees on the floor) but if you have someone to accompany you, all the better. You can challenge each other and thus you will progress a little more every day.
Don't forget to stretch
Don't forget to stretch
After your workout, don't forget to take a few minutes to stretch. You will avoid injuries and you will feel much better afterwards.
If the weights give you allergies and the gym machines do not want to go near because they bore you deadly but you would like to tone your muscles, calm down because we have found the solution: a hand to hand fight with your own body weight . How? Through a series of postures, some static and others moving, you can get super strong supporting only your weight against the force of gravity that will pull you to the ground and all without stepping on the gym.
Train at home the 'bodyweight training'
- Plates . It is one of the most effective training methods out there to improve the tone of the muscles of the abdomen and also of the shoulders. There are many plank variables, but the most important thing is that your back and hips remain aligned, no raising the butt up.
- Do a handstand. Maybe it was your worst nightmare in school but now it can become a good ally to do an effective home workout . You can do it first with your elbows and head resting on the ground to gain stability and then dare with the classic pine. Of course, at first always use a wall for support until you are able to control your balance.
- Lunges . This type of exercise is great for toning your legs . With your legs apart and one knee bent and both feet completely flat on the floor. Start by doing it with your hands holding you on the ground and when you have more confidence raise them.
- Squats . Your glutes and quadriceps will never be the same again. You can do the squats of a lifetime: up, down, up, down or try static squats, as if you were sitting in an invisible chair . Of course, take care that your knees do not exceed your feet so as not to injure yourself.
- Don't forget to stretch well afterwards!
