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Strength training at home? Is it even possible without a gym?
As we all know, exercising regularly is essential for good health. A lot of people think cardiovascular exercise is enough to achieve a great physique and high levels of performance. But it’s not and you need to add some strength training into your normal routine. If you don’t have the money for a gym membership or the time for that matter, strength training at home sounds like it’s right up your alley .
But strength training at home is impossible without equipment, right?
Regularly incorporate these strength training exercises into your health regimen:
Take for example a simple exercise you can do to boost your chest. This will be a simple push up and will be a core exercise to include in your home strength training routine. To add intensity to the workout, you can add reps, change your hand positions, elevate parts of your body with a chair and even do a single arm or leg work out that can help you to prevent becoming bored or plateauing.
For the flip side of your body, you can focus on a hyperextension routine. All you need to do is lie face down on the floor and extend your arms and legs. Then you lift up your arms and legs to help to work the muscles in your back and to help build strength in them .
From here, you can work on squats that can help work your leg muscles. This is as simple as standing as straight as you can, with your legs square with your shoulders. Then from your knees, begin to lower your body until you are in a sitting position with your back straight. Make sure to avoid going beyond a 90 degree angle to avoid any possible injury that may occur .
Standing ankle lifts
Standing ankle lifts can help you to build strength in your feet and ankles. Simple stand in place and slowly life up from your toes and count to three, then lower your feet back to a standing position. Do this a few times and you will find that your muscles in this area are stronger. Simple and effective, it is another strength training at home you can do, without having to pick up equipment of any kind .
These are pretty much the opposite of a sit up and work your external obliques quite well.The Reverse Crunch teaches you to tilt your pelvis posteriorly and strengthens your abs. Lie back on the floor. Flex your knees. Raise your knees against your head by crunching your abs. return to the starting position & repeat .
A few minutes of Burpee conditioning will quickly convince you that you’re doing an butt-kicking workout that blasts your strength, stamina and fat loss through the roof. Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position*. Immediately return your feet to the squat position. Leap up as high as possible from the squat position. Repeat, moving as fast as possible.
Remember to always listen to your body. Take things a bit slower if you’re just getting into it and focus on learning your form. Work smarter. Even when there’s no equipment involved you can still potentially hurt yourself as you’re doing your exercise routines. Always, train hard but make sure your doing it in way that maximizes your efforts each and every time that you hit it .
Here’s the deal. I have a pull up bar installed inside my house and another outside. But before that, I would find a tree branch, door jam, rafters or some other fairly level ledge to do pull ups.
They are self explanatory. With your hands shoulder width apart, grab your bar or surface, and pull yourself up. You will hear people say that you should kick your legs and other nonsense, ignore that.
Just focus about pulling your chin up to and beyond your bar or branch. As you develop the various muscles associated with pull ups, and your strength increases, then I invite you to consider various other techniques to increase difficulty, such as not kicking your legs, grip width, and even advancing to muscle ups, which is a pull up that you continue into a tricep press above the bar.
Pull ups make you a different type of strong, and teach you to engage your entire body in sync, on command .
These are surprisingly intense. Wall sits can burn like no other.
Imagine the point of a barbell squat when you have just lowered your body and are about to press yourself back up, that is a wall squat – then entire time.
Find a wall and stand with your back against it. Spread your legs should width apart, and slide down the wall until your knees are bent at a 90 degree angle. Now stay in this position. Since it is your first time, aim for 1 full minute uninterrupted .
Once you work your way up to a full minute, aim for 2 minutes and so on.
There you have it, a handful of effective strength training at home exercises you can do anytime.
Health by choice, not by chance.