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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.
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.
Traditional push-ups will help you increase your torso strength, chest specificity and triceps.
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.
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.
This exercise essentially works the triceps.
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).
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.
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
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.