You don’t need to go to the gym to get in tip-top shape. If you want to take your workouts to the next level and add lean muscle to your body, stay right where you are. You can effectively exercise at home. There’s no need to travel to a health and fitness facility. If you dream of having your own workout space, you don’t have to drain your bank account. You can transform your home into a gym without spending a fortune. Here’s how to do it.
Install a pull-up bar
Include pull-ups in your routine. this exercise is great for your biceps, triceps, wrists, forearms, strengths, shoulders, not to mention your core. If you’d like to get a good workout at home, install a pull-up bar. Figure out which direction you want to face while doing pull-ups, place the self-supporting pull-up bar above the door frame, and screw the mounting brackets. Removable bars are relatively inexpensive, but keep in mind that they aren’t quite sturdy. There’s the risk of crashing down, so buy one designed for seasoned bodybuilders.
Now, it’s time to do your first pull-up. Grab the bar with your palms down, pull yourself up by pulling your elbows down to the floor, go all the way up and then lower yourself until your arms are straight. You can hang off the ground for about 10 seconds. While exercising, focus on using your back muscles. You’ll want to repeat the exercise 5 times. If you’re working out after years of sedentary living, consult with your physician. You could push your body too far.
Step it up in the kitchen
If you want to exercise your legs, go into the kitchen and grab a chair. Sit on the edge of the chair, lean forward, and arch your lower back. Slowly raise your arms to your side. Here’s a challenge for you: do a chair plank. Place your forearms on the chair and extend your body. Maintain a straight line from your head to your toe. The more you hold onto that position, the better. Generally speaking, 45 seconds are enough. Don’t blow off the exercise simply because you don’t have time.
The dining chairs are considered the most important part of the kitchen. Why? Because they ensure comfort and add a dose of personality. Maybe so, but these pieces of furniture can be used as workout equipment when you don’t have anything else. You can do numerous exercises with just one chair. Forget about Netflix. Pull up a chair and start burning calories. If you don’t like the thought of doing planks, there are many exercises like chair taps, assisted pistols, and glute bridges.
Get the right workout bench
Instead of buying a mirror, you should rather get a workout bench. This piece of equipment matters for anyone who wants to start training. If you strongly think you can do better without one, maybe the following arguments will change your mind. A workout bench helps you:
- Perform an exercise from a different angle.
- Carry out difficult workouts.
- Maintain posture.
Before making an investment, determine how many exercises you’ll be doing and how much weight you’ll be lifting. Even a simple bench is a perfect addition to the home. Workout benches come in all shapes and sizes, the price reflecting the number of additional features. If you want to use the workout bench for a long time, spend a little bit more.
When you’re doing bicep curls, make a small seat adjustment. You should be sitting upright. This protects your back and you’ll be less tempted to cheat. Try experimenting with the angle of the bench. To be more precise, incline the bench a few degrees. If you do chest exercises at a too higher angle, you could
Swim some laps
The gym allows you to build and tone your muscles, enhance your endurance, and, last but not least, improve your cardio. Workout facilities usually have swimming pools. You can swim or simply relax. Perhaps you don’t know how to swim. Your family got a pool for the kids, but you haven’t stepped foot in it because you’re afraid of the water. To address this issue and eventually learn to swim, take small steps. Learn to swim with the pros. There are countless facilities that offer learn-to-swim classes for adults. It doesn’t matter if you have little or no experience. Soon, you’ll be swimming like a fearless champ.
It’s no secret that swimming is good exercise. It engages every important muscle group and increases the heart rate without putting too much pressure on the body. You’ll love being in the water. It has a calming, soothing effect. Swimming makes you more flexible. The motion involved in this activity makes your joints more flexible and even helps recovery. Your muscles will appear more toned and stronger. You don’t want to overdo it in the attempt to be more fit and healthy. One of the biggest mistakes you can make as a new swimmer is kicking too much.
Get an abdominal mat
When you have an abdominal mat, you can carry out leg exercises and crunches. At the gym, you’d certainly find one. If you’ve been spending your time working out at home, it’s recommended to get an abdominal mat. You can optimally stretch the abdominal muscles when you’re lying down. Use the abdominal mat correctly and pay attention to the type of pants you wear.
Place the mat on the ground and perform your sit-ups. Do a few sets with the shiny part towards your back and afterward flip it around.Use the abdominal mat for any exercises that involve the upper and lower abs. this way, you don’t risk injuring yourself or working out the wrong muscle groups. You don’t get the same results without an abdominal mat. That is for sure. It ensures exercise is longer and more intensive.
At the end of the day, it doesn’t matter where you work out. What matters is that you have an active lifestyle. You don’t have to undertake major renovations to transform your home into a gym. You simply need to make a few changes. Think about the high-end gyms you’ve been to and see if you can re-create the same environment at home. It’s possible.