Do you think you can’t do weight training at home because you don’t have the machines and tools you see in the gym? Nothing further from reality!
In this article, we will provide you with a series of weight training exercises that you can easily perform at home.
At home, anything can help!
Look around: you won’t find dumbbells or a disc, and you won’t find a bench or chest press machine . In any case, you can give free rein to your imagination and take advantage of what you find.
Who says that you need sophisticated or latest generation equipment to train? To replace a step, use a scale; to lift weights, lift a chair… You can even ask your youngest children to stand on your shoulders while doing the push-ups for the arms!
If you want to perform different exercises with home weights, you can use water bottles filled with sand or earth; bags with clothes or toys inside; books, bags of flour, rice or any other food; pots with plants. There are no excuses!
Weight exercises to do at home
Once you have chosen your favorite home exercise machine, the next step is to complete a complete workout. You can calculate the load according to the object used and increase it over time.
To get a well-defined chest, you can do several exercises. Grab a bottle full of sand with each hand (or an object you have at your disposal) and lie down on a surface that is as smooth as possible. Maybe you can put two chairs together, rest your back and thighs and place your feet on the ground.
Stretch your arms out in front of your chest, with your palms facing forward. Then flex your elbows and open your arms so that they remain aligned at shoulder height. Repeat the movement 10 times.
Another exercise that you can do – in the same position – is called a pullover and is performed by bringing the arms behind the head. Begin with the elbows extended to chest height and then bend them slightly so that they pass the forehead line. Perform 10 repetitions.
In this case, there are dozens of options for weight training at home, both standing and sitting. You can, for example, perform a shoulder press : with the dumbbells / object one in each hand, start with your arms bent so that your hands are at shoulder height. Then extend your arms above your head making the objects touch. Perform 20 repetitions.
The side lifts are also easy to perform and offer excellent results. Start with your arms outstretched to either side of your body or in front of your belly. Raise them sideways, bringing them to shoulder height (cross arms) and hold the position for a second. Return to the starting position and perform 20 repetitions.
To build up your bicep muscles at home, you can do different exercises. The simplest are push-ups: while standing, take a weight with each hand, with the palms facing the source and the arms at the height of the thighs. Bend your right arm so that the weight stays at shoulder height. Drop down and repeat with the other side. In total you have to do 10 repetitions.
Another option if you have an inclined piece of furniture (such as a sofa or chair with armrests) are concentrated pushups. Rest your arm on the “bench” and support the chosen weight. Bend your elbow and lift your bicep and hand only. do 20 push-ups before switching sides.
Most abs can be done with or without weight. You can place the disc (or its replacement) over the abdomen, and perform the pelvis raises: lie down on a mat, bend your knees and place the soles of your feet on the ground, your arms must remain lateral to the body.
Lift your hips off the ground forming an imaginary diagonal with your knees and torso. The ideal is that the shoulder blades and the head never rise.
We offer you some abdominal exercises to do at home.
The exercises with weights for the legs are similar to those practiced without weights and are only recommended once you know the technique well. For example, we can perform push-ups with a disc held with both hands and placed between the knees; lunges with dumbbells in each hand and dead weight with straight legs, bringing the torso down and the buttocks back.