Fitness
Strength training at home: the best exercises and tips
Strength training at home is more fun for two
© Ridofranz / Getty Images
Would you like to keep fit? Strength training at home is a good option – also to save on gym costs. With these simple yet effective exercises, you too can do it, with or without additional equipment.
Doing something good for your health is always good, especially if you have fun doing it, because after the age of 25 the body begins to lose muscle mass. That means body fat accumulates more easily. Reason enough to start with your own fitness and muscle building. Strength training is a sensible thing that you can do at home or in the gym to actively keep your body fit and to strengthen your overall movement and posture. Always and everywhere where you can best motivate yourself to train.
If you’re thinking that it’s too late for you, think again, it’s never too late to start fitness and exercises to build muscle and lose some weight never hurt. The good thing about strength training at home is that it also gives you the opportunity to do many exercises with and without equipment, and it also saves money in the long run that you might otherwise have spent in the gym.
The more often you do your training and the exercises associated with it, the more your body and self-esteem will benefit from it, in addition to your physical fitness. Over time, your strength training at home will become routine, try to keep up the training and keep looking for incentives for new exercises to add variety and avoid boredom in your strength training at home.
Good reasons for private strength training
- You train and live healthier.
- Excuses like “It’s wet outside, too cold, etc.” to skip the exercises no longer count.
- You will become more disciplined with practice.
- Your body and your fitness will change positively and you will feel better and more comfortable as a result.
- You become more active and excited to be able to see your body’s progress at all times.
- You get a better and new feeling for your own body.
- You appear more confident.
- You can perform better than before and build strength.
- They gain respect and recognition.
Strength training at home: effective exercises
With strength training at home, you can finally save yourself a trip to the gym. Better yet, no rain in the world will spoil your desire to exercise because you no longer need to go out to exercise at home to build muscle and train your strength and endurance.
The following exercises train the entire body. In addition to the stomach, legs, buttocks, this also includes the back. Expensive equipment does not play a role in your strength training at home. Just one Trainingsmatte you need for your strength training. With the help of dumbbells you can change the effectiveness and difficulty of some exercises. But as a beginner, it’s enough if you only train with your own body weight, because that’s unusual and exhausting enough for your body at the beginning. Training hard always pays off, you will see: your strength training at home has a lot of effects, above all your fitness and your body will benefit more than from it.
Important in advance:
- Do strength training at home slowly and in a controlled manner. You can still improve your performance over time as long as you continue to do the exercises correctly.
- Repeat the exercises between ten and 15 times with three rounds each, e.g. B. 3 x 10 crunches. Take a one-minute break between each new set.
- Depending on how confident you feel in the exercises, you can also do them with dumbbells and look for other exercises.
- Keep up the strength training at home. Your body will thank you.
1st exercise: squats
Muscles worked: Hamstrings and glutes
- Stand shoulder-width apart with your back straight and slowly bend your knees.
- Hold the position for a few seconds and come back to the starting position. Then repeat the exercise. This promotes muscle growth in the thighs and buttocks.
2. Exercise: Crunches
Trained muscles: the entire abdomen
- Lie on your back, hands over your ears and straighten your legs. Your upper body is tilted forward towards your knees, your stomach tensed.
- Now raise your legs with your own body strength and without momentum and bring your knees to your upper body.
- Then lower your knees and torso again, but without letting them down completely, and repeat the exercise. And the muscle building for a flat stomach starts!
3rd exercise: pelvic bridge
Muscles worked: Hamstrings, glutes and lower back
- Lie flat on your back with your arms relaxed beside your torso.
- Place your feet hip-width apart and lift your pelvis so your body forms a straight line. The abdomen, back and buttocks are tight throughout the exercise.
- Hold the position for a few seconds, then lower your pelvis again without lifting it completely and push it straight back up.
4th exercise: climbers
Trained muscles: the whole body
- Get into a push-up position. Your arms are below your shoulders, your back is straight and your legs are straight.
- Now alternately pull your left and then your right knee up to your chest, as if you were putting one leg in front of the other leg when climbing a mountain. Only your toes touch the ground. With this exercise you train the whole body.
5th exercise: push-ups
Muscles worked: Core muscles
- Lie on your stomach. Your legs are straight, your palms are at chest level, and your fingers are pointing forward.
- Now push your torso up. Your back stays straight throughout the exercise.
- Then slowly lower your torso back down without resting it on the mat and then straight back up. The perfect exercise for your strength training at home!
6th exercise: reverse fly
Muscles worked: upper back
- Lie on your stomach. Straighten your arms, feet on tiptoes.
- Now raise your arms and upper body and pull your elbows back so that there is a right angle between your shoulders and elbows.
- Lower your arms and upper body back down without touching the floor. Repeat the exercise. An exercise that everyone likes to do for their fitness!
7th exercise: planks
Trained muscles: the whole body
- Lie on your stomach. Your elbows are just below your shoulders.
- Then push yourself off the floor so your body is in a straight line.
- Hold the position for at least 30 seconds. The best exercise for building muscle throughout the body!
Strength training at home with equipment
Do you want to expand your strength training at home with suitable equipment and make your training even more effective? Then these devices are just right for you and your fitness:
Fitnesstracker: With heart rate monitoring, you can better track your calorie consumption, optimize your training and identify health trends. The fitness tracker shows you your calorie consumption and the steps you have taken during the day at any time, even during and after strength training at home. A great device for anyone who would like to keep an eye on their fitness.
Kettlebells: If you include kettlebells in your strength training at home, you can train your strength and endurance, speed, mobility and coordination skills. The kettlebells can be incorporated into various exercises super quickly and easily.
Resistance Band: With the all-round talent among the devices, you can train almost anything, whether tri- or biceps, back, legs, buttocks or shoulders. The resistance band is super easy to use for strength training at home.
Gymnastics ball: Exercise balls are particularly suitable for training abdominal muscles at home or for adopting a healthy posture while working.
push-up bars: Push-up grips are a super gentle alternative for exercises such as push-ups, which people like to do a lot in strength training at home, for everyone who has problems or has little strength in their wrists.
Vibrationsplatte: The vibration plate activates the deeper muscles in the body during strength training at home and reduces body fat.
blackroll: A Blackroll is a miracle and healing remedy for tension and adhesions in the muscles or fascia. A popular piece of equipment – even away from strength training at home.
Note: This article first appeared on brigitte.de
You might also be interested in:
This article contains so-called affiliate links. Further information are available here.
