my beautiful butterflies, Today I came to you with a wonderful and practical solution for practicing the gym at home. especially those shy butterflies, who avoid exercising in the gym in front of others, Are you one of those who are worried about going to the gym, You can now exercise in the privacy of comfort, It’s a familiar place and you don’t have to wait for your turn to use the sports equipment.

And it may be that your work requires spending a long time at home, (telework), so home exercises are the solution! You can simply hop off the computer and into the dedicated workout space, without the routine of getting out of your house, or incurring additional expenses, how do I do it, come whisper to you.

Start by creating an exercise space at home

before exercising at home, or buy any home exercise equipment, Set aside some space for exercise. The space can be anywhere from your bedroom, from the attic to the basement, But make sure that it motivates you to exercise. not to make it a boring chore, in the style you prefer.

For example, you can add heaters to warm cold spaces, Maybe paint the walls in attractive colors that you like. And for some distinction, stickers can be added for quotes or motivation. And don’t forget your fan or towel in case you sweat. And consider buying a stylish chalkboard to write down the exercise regimens you will do. It must be followed.

Since not all of us have a rack full of dumbbells, resistance bands, and gym equipment, We started looking for alternatives that you can use while working out at home, and you can find them here.

1. A heavy jacket

full backpack, The weighted vest adds extra weight to your body which increases your heart rate

your heart faster, makes you work harder, and generally increases your exercise, The Switch at Home is a padded backpack that you wear on your back or in front of you.

“You can maintain this during your regular workouts, as long as there’s no pain or discomfort,” says elite trainer Jen Selter. If you have stairs in your house or apartment building, I also recommend using a backpack for stair exercises, that way you’ll get a little cardio in, too.

2. Dumbbells:

Bags of rice/beans or bottles of water.

If you have a couple of bags of dry rice or beans on hand, They are a great alternative to light weights.

Another option is to fill water bottles. As famous trainer Phil Cataudal says, instead of one second up, and one second down which goes along with the normal tempo reps, Try for three seconds on each part of the movement. This makes each rep slower,” Catdale advises. Cans work as alternatives to dumbbells, too. But they can sometimes feel bulky or uncomfortable during some movements.

3. Resistance bands

Bound Pantyhose/ Bound stockings provide enough elasticity to create a bit of tension during certain movements, for example: You can put the ring just above your knees, While doing squats on the thighs, Or you can grab both ends of the loop, Straight in front of you and pull out during high knees or butt kicks.

4. Box jumps or other step exercises

During a circuit exercise? You probably don’t have a big chest at home, Instead you can use a sturdy chair, (make sure it doesn’t slip away) or step into the kitchen, Of course you can set the height yourself, Even a wall or garden can suffice. Get creative.

5. Medical ball

a larger sports ball for a lighter medical ball, pretty much any large sports ball you have on hand will fit, Including volleyball, football or basketball. These won’t be the heaviest, but they’ll get the job done whether you’re working your abs or simply focusing on balance.

6. Old tires

When the weather starts to get warm, change your winter tires for summer tyres, Before putting those winter tires back into storage, Use it for a great home workout! Lay them flat and bounce in and out of them to jump the tires or flip them back and forth a few times for a great cardio and leg workout!

7. your child

Your little one – make your daily exercise a fun time for your kids, Kids can make big weights to squat and lunge or lie on the floor and get big chest presses they’ll think it’s playtime, And you’ll get a great workout!

8. Hand towel

Just as we use in many of our group fitness classes, A small hand towel can be used to help strengthen your shoulders, back, and core.

9. The couch

The couch isn’t just for watching TV. It can be a great seat replacement! Use them to perform split lunges and sit-ups.

And more let your creativity be my butterfly, where you can create dozens of new ideas that will compensate you for visiting gyms in the future.!!

Written by: Siba Babi

Sources:

one.fit

globe