With home workouts, you can tone your muscles and keep your figure in good shape.
Building muscles at home is surprisingly easy, you don’t even need any expensive equipment. All you need is creativity and determination to train regularly. Yes, without professional equipment and weights, you won’t be able to gain a lot of muscle mass, but if you’re looking for a safe way to tone your muscles, home workouts are perfect for you.
Do push-ups to work out the muscles in your arms and chest. Push-ups are the basis of home workouts. Be sure to master the correct technique to get the most out of the exercise. The spine should be in line with the buttocks, which should not sag. Hands are usually placed slightly wider than your shoulders, but you can place them even wider to work your chest muscles more effectively, or closer together to put more stress on your arms. You should also include incline push-ups in your home workout routine, which will promote more proportional muscle development.
- Bent-over push-ups work out other muscle heads. To do the exercise, simply place your hands on a low coffee table or chair to raise your upper body.
- Push-ups with raised legs. In this exercise, the legs must be placed on a dais so that they are 30-60 cm above the hands, and the usual push-ups must be performed. Remember to keep your head and spine in line.
- Do 8 to 12 reps for each set. Try up to three sets.
Do a handstand against a wall to develop your shoulders and back. While the handstand is not for weaklings, it is a great basic exercise for working out many muscle groups. To take the starting position, sit down against the wall and propose your back. Place your hands on the floor and slowly walk your feet up the wall. Now, using your socks to maintain balance, gently lower yourself down and when your head touches the floor, squeeze back. This is one repetition. Try 3 sets of 10 reps.
- If this seems too complicated for you, use a tall table instead of a wall. Place your feet on the table with your hips and torso in the air. Place your hands on the floor. Then do push-ups so that the head and torso move in a vertical plane. This is often referred to as L-push-ups.
Push-ups from the bench
Do push-ups from the bench to train your arms. For full push-ups, you will need a stable bench, table or chair approximately 30-60 cm high. Place your arms behind you on the bench so that your buttocks are in the air. Knees bent at right angles, feet on the floor. Lower your buttocks to the ground until your arms are bent at an angle of approximately 90 degrees. Then push up. Do 3 sets of 15-20 reps.
Make the bar. The plank is a great way to work all your core muscles, and it is very easy to modify it to increase the level of difficulty. To make a simple plank, take the starting position for push-ups. Now, instead of resting on your palms, lower yourself onto your elbows. Tighten your glute muscles and straighten your back so that you can place a straight stick between your neck and buttocks. Hold this position for one minute, rest, repeat two more times.
- Side plank is an exercise in which you rotate your torso, leaning on the forearm and the outer surface of the foot of the same name. Again, keep your back straight and pay maximum attention to the position of your buttocks.
- Dynamic plank. Take the starting position for the plank on straight arms: arms shoulder-width apart, feet hip-width apart. Lower yourself onto your forearms and move to an elbow plank, and then climb back up to a straight arm plank. Do 12 reps for each set.
Do crunches to develop your abs and core. Crunches are still the best abdominal exercise, so let’s get started. Lie on your back, feet flat on the floor, knees bent. Supporting your neck with your hands, raise your shoulders 15-20 centimeters above the floor, hold for a second in this position, and then slowly lower yourself down. Without pause, start the second repetition, look up, perform the movement slowly and under control. Try to do three sets of 8-12 reps.
- Raising the torso. Lie on your back with your legs fully extended. Stretch your arms up, lift your torso, keep your legs straight. Lower your arms and try to touch your toes, then slowly return to the starting position. Do 10 reps.
Curls of arms for biceps
To do classic bicep curls, use a large container of water, a heavy book, or home dumbbells. While almost nothing is needed for the exercises listed above, most upper body workouts will not be effective enough without some additional resistance.