Category: Bodybuilding

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Training is something that must obey the principle of individuality and specificity, that is, it will vary from person to person, depending on your limitations, physical condition and training objective.

Therefore, it is always advisable to ask for help from a professional in the field to evaluate and prescribe a personalized training plan that responds to your needs. Even if you are only able to do training at home without equipment, this is no excuse for not staying in shape or exercising your mind and body.

HOME TRAINING WITHOUT EQUIPMENT: SUGGESTIONS

1. UNILATERAL SQUAT / LUNGE

This exercise helps to strengthen the thigh muscles, thighs, buttocks and work out the balance.

Execution:

1. Standing, legs apart from one another, aligned with the pelvis, knees slightly flexed, back straight, abdominal contracted, back leg resting on the tip of the foot;

2. Flex the front knee and descend, keeping it in line with the heel and bring the knee closer to the back leg of the floor;

3. The front leg and the back thigh should be perpendicular to the floor at the end of the movement;

4. Go up and at the same time return to the starting position by pushing the floor, always contracting the abdominal.

2. BENDING

Traditional push-ups will help you increase your torso strength, chest specificity and triceps.

Execution:

1. Lying face down, support your hands apart from each other, aligned with the chest, wider than the width of the shoulders and supported by the tip of the feet (or knees for those who have difficulty);

2. The whole body aligned, descend until approaching the floor, flexing the arms;

3. Extend and return to the starting position.

3. SQUAT / SQUAT

This is an exercise that resembles the movement of sitting and getting up, useful for day-to-day activities when picking up shopping bags, for example. Strengthens the thigh, hamstring and gluteal muscles.

Execution:

1. Standing, feet shoulder-width apart, straight back, abdominal contracted, descending, flexing the knees without them exceeding the limit line of the foot;

2. Tilt the torso slightly forward, placing the pelvis backwards, as if to sit, push the floor and return to the starting position.

4. DEEP

This exercise essentially works the triceps.

Execution:

1. Support both hands on the bench with arms straight, abdominal slightly contracted, trunk slightly in front of the hands.

2. Perform flexion of the elbows until they reach approximately a 90 degree angle;

3. Extend your elbows to return to the starting position.

5. SIDE BOARD

This exercise works the external oblique and internal oblique (the lateral abdominal muscles).

Execution:

1. Lie on the floor on your side, elbow and forearm resting on the floor, aligned with the shoulder;

2. Join the legs, one on top of the other, only with the side of the foot resting on the floor and stay and forearm, stay in this position in isometry.

6. GLUTY BRIDGE

This exercise develops the muscles of the glutes, posterior thigh and improves joint mobility of the spine.

Execution:

1. Lying face up, arms extended by the body, knees bent;

2. Raise the pelvis, contracting abdominal and gluteus, and descend towards the floor.

7. ABDOMINAL CRUNCH

Execution:

1. Lying down, hands at the side of the head, this is aligned with the spine, a fist space between the chin and the trunk, abdominal slightly contracted;

2. Perform spinal flexion, raising the trunk in line with the head;

3. Descend and return to the starting position. Thus strengthening the rectus abdominis.

Before starting bodybuilding training on a regular basis, review your personal needs. Ask yourself: why did you choose strength training or supplement? Your training should be developed with this focus through cycles of 20 weeks and regular assessments every 5 weeks.

The goals

The answer will help you decide the form of training and the program to be adopted. You can strengthen yourself to do a particular sport or complement a weight loss program using strength training to tone your muscles.

General recommendations for fitness

We recommend that one of your main goals is to support your body weight when doing push-ups on the ground, push-ups on the fixed bar and dives on the parallel bars.

Being able to support your weight reveals that you can use your muscles in a functional way. Practical use for holding a 100 kg bench press is limited. The performance of several dives in the parallel bars, however, is a good indicator that you have a high level of muscular conditioning of the trunk (upper body) – a quality that influences the best way to use the muscles of the upper part of your body. body in daily activities (lifting a child, moving a piece of furniture).

Relieve PMS colic

One of the most frequently asked questions regarding weight training and the body is what the effect of this exercise is on the menstrual cycle. Many women have adopted the practice of exercise to help relieve menstrual discomfort, and there is no evidence that interrupting strength training during the menstrual cycle is of any benefit.

Good training can relieve premenstrual tension and decrease feelings of frustration and irritability. Any discomfort – cramping, heavy or light bleeding – should be brought to your doctor’s attention. Occasionally, simple prescriptions can put you back on track. While you can focus on just one goal (such as, aesthetics, preventing injuries, improving performance and mental and physical health, improving looks or quality of life), you can gain some additional benefits.

For example, getting stronger, in addition to improving your performance, leaves you less likely to suffer an injury. Now that you’ve decided what you want from your weight training program, let’s put it into practice!