Workout At Home


With the right training at home, you can keep fit without giving up. In this article, we provide you with tips and exercises to heal your fitness by doing workouts at home or outdoors.
When you train at home, some opt for a completely free body workout and those who manage to recover makeshift items to be used as valid substitutes for the tools that are usually found in the gym.
So here - if sports equipment is not available - the ingenuity pushes us to use bottles of water instead of dumbbells, chairs instead of benches, broom handles instead of common barbells, and so on. saying, to set up a noteworthy fitness corner.
At home and in the gym many exercises can help us relieve tension, release stress, and tone the muscles.

Below are various ideas, with different exercises to try whenever you have the opportunity.

TRAINING WOMAN


-  Focus: Buttocks
- Total Body Fat Burner
- Focus: Abdomen

TRAINING MAN


- Focus: Abdomen
- HIIT
- Focus: for upper body

HOW TO WORK OUT AT HOME: TIPS AND EXPLANATION OF EXERCISES



Knowing how to properly structure a workout at home is the first step from which to start. However, the combination of the proper exercises alone is not enough to keep you fit in the right way.
It is really important to understand well what is the correct posture associated with each exercise and to remember to check yourself continuously while performing. This is because it is very easy to change it involuntarily and make a mistake in the exercise.
Not only should the posture be checked, but also the number of scheduled workouts. An ideal indicative frequency varies from 2 to 4  weekly workouts. All this is necessary to avoid being in an overtraining situation.
Below you will find an explanation of some of the exercises contained in the various tabs: follow it to try to minimize the possibility of injuries.

SKIP

The skip exercise corresponds to a particular type of run (can be performed on-site). Unlike the normal one, in this movement, it is necessary to carry out a further lifting of the knees compared to that foreseen by the ordinary run.
When skipping it is necessary to remember to land with the entire sole, to keep the abdomen contracted to provide the right protection for the back. This exercise is useful for improving your physical performance, working above all with endurance, strength, speed, and coordination.

SQUAT + LUNG WITH ALTERNATE LEGS


This exercise for toning legs and buttocks involves the combination of two movements: squats and lunges to be performed with alternate legs. Squats must be performed standing, with a straight back, a well-contracted abdomen, and legs slightly open to the width of the pelvis. From this position, it is necessary to bend the legs and descend with the pelvis, and then go up again by contracting the buttocks well.
When descending, it is advisable to avoid arching your back and bringing your shoulders forward. Attention also to the knees that must not converge inwards but remain on the line of the feet, whose toes must be turned slightly outwards.
The starting position for performing lunges is standing, with the head and torso straight and in line with the legs. We start by bringing the right leg forward (or backward depending on the type of lunge) and then bend the left leg until it touches the floor. Hold the position for a few seconds and return to the starting position. Finally, the movement is repeated with the other leg.
During the descent it is important to maintain the correct stability of the pelvis and back, trying to remain as firm as possible. Another particular attention is to be paid to the knees.
Supponendo che si inizi con la gamba destra, il ginocchio della gamba in questione non deve superare la punta del piede, mentre quello della gamba sinistra (in aggiunta alla caviglia) deve formare un angolo di 90°.



Burpees

An exercise as complete as it is effective - which cannot be missing from workouts - is burpees. You start standing, with your legs spread wide across your pelvis, straight back and tightly abdomen. Then move to the squat position, placing the palms of the hands that must be close to the floor and slightly wider than the shoulders.
With a controlled momentum, you move your feet back - thus finding yourself in a plank position - and then return with a further momentum to the squat position. Immediately afterward it is necessary to perform a jump (or get on the tips of the toes for the less trained), go down to the squat position again, and repeat the exercise.
In burpees, it is very important to perform fluid movements, be fast, and keep the beat accelerated, but it is necessary not to continually pay attention to the position of the various limbs.


ARM BENDS AND WALKING PLANK

The push-ups aim at the toning of triceps, pectorals, and deltoids. The starting position is lying on the ground, with the belly facing the floor, the feet positioned in a hammer, and the palms of the hands firmly on the ground. From this position, it is necessary to extend the arms with an upward push, without fully stretching the elbows.
After holding the position for a few seconds, you proceed by folding your arms to form a 90 ° angle. During push-ups, the arms must always be on the same line of shoulders and pelvis.

The starting position of the walking plank is the same as the plank. So, we start from the ground, with the belly facing downwards, hammer feet, palms of the hands well adherent to the ground and arms stretched out. The goal is to form a straight line between the shoulders, pelvis, knees, and heels.

From here, proceed by first bringing down the right elbow and forearm, followed by the left elbow and forearm. Once both the forearms are resting on the ground, we proceed with the ascent - which must always take place with one arm at a time - starting from the one that was folded first. The next repetition starts with the opposite arm.


SIDE JUMPING JACK

Another complete exercise and fat burner is the Jumping Jack. Also for this movement, the starting position is standing, with a straight back and a well-contracted abdomen. The legs are closed and slightly stretched, while the arms are relaxed on the sides of the body.

From this position, legs and arms must be opened simultaneously with the help of a small hop, to be carried out laterally first to the right and then to the left, until the repetitions are finished.

REVERSE CRUNCH

Among the exercises that allow you to train your abs are the reverse crunch. It starts from supine, with the hips bent that form a 90 ° angle, the back firmly on the floor and the knees bent at an angle of about 90 °. The exercise is performed by moving the knees towards the torso, with slight flexion of the lumbar area.
During the ascent, the movement must be checked and stopped before lifting the chest section. From here you return to the floor by slowly lowering your legs, always with fluid and controlled movements.

SIDE LIFTS

For the training of the arms, you can resort to lateral raises, to be done with bottles of water (in case you do not have real weights available). The starting position is standing, with the legs slightly apart and the knees flexed.
With a firm grip on the tools available, you can proceed by opening your arms and lifting them sideways until you reach shoulder height. Once you arrive, go down slowly and then repeat the movement. Throughout the exercise, it is important to keep your back straight, in addition to a well-contracted abdomen.


FOOD TIPS

Thinking you can keep fit with a workout at home or in the gym, without giving much weight to nutrition will not get you anywhere. Following a healthy and balanced food plan, which correctly supplies all the necessary macronutrients is essential, as is drinking at least a liter and a half of smooth water a day, between meals.
In this regard, it is never superfluous to reiterate the importance of preferring whole grain cereals, increasing the consumption of vegetables and - obviously - reducing the consumption of saturated fat. If you need to follow a personalized diet, you can easily request a 4-week online one, tailored for you by our team of expert nutritionists.

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