January, the month when you will join the gym as a new year aspiration is just around the corner. With the intention of taking off these extra kilos, the Spanish tend to overflow the gym during the first two or three months of the year and then begin to abandon the purpose of being healthier.
If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.
To save that financial loss that can include paying the annual gym fee and leaving after a few months, we do what you do in the living room with no (or at least) equipment. Go over the best exercises you can and the comfort of your home.
squat
We couldn’t start the list of exercises without talking about one of the great classics such as squats, one of the basic exercises to move the lower part of the body with our weight.
This exercise points out two important points to consider when avoiding injury. One is the posture of the back, the lumbar spine (lordosis) and the dorsal side (kyphosis or “hump”). If you find it difficult to hold the pose, a good way to start a squat is to choose an isometric variation for the wall. You stand with your back to the wall and bend until your knees are at 90 degrees. At this time, hold the position for a few seconds and return to the starting position.
The second point to consider is the form of limitation or functional damage. If for some reason you cannot squat due to lack of strength, you may choose to squat in a chair. From sitting on the edge of the chair to keep your back straight, you can use a sit-down chair to limit your range of motion if you can’t bend over in the traditional way. This option is also a good alternative to work on the lower body of the elderly.
push ups
And if the squat is a classic exercise that exerts the strength and strength of our lower body, then when we talk about our upper arm, the arm, the thoracic muscle and the core (the latter because it intervenes in the stabilization of posture), the key exercise is push-ups or push-ups.
If you are too weak to do a full pushup on the floor, you may choose to land on your knees instead of your feet. This allows you to “lose” some of the weight you are working with.
strides
Lunges are another way to utilize your lower body power and are a great complement to your squat work. Because, in addition to strength training, it improves balance by activating the gluteus medius.
If you want to add difficulty to this exercise, you can choose to hold some weight with one hand. This requires more work in the kernel to compensate for this “imbalance”. On the other hand, if you are not very well balanced, you can start next to a table that can help you if you lose your balance in the middle of an upgrade.
abdominal plank
One of the best, if not the best, exercises for our abdomen to work. And with all the viable variants they cause the core to work globally and fully and, more importantly, the risk of injury.
One option that can be included if you have the equipment you need is to do it in lieu of ab planks, which is the main workout with ab wheels. This accessory can be purchased at very affordable prices (about 20 euros) in stores like Decathlon.
Burpee
This already classic movement, loved or hated by people of the same part, not only makes our bodies work all over the world, but also me, because the upper, core and lower part of the body intervene for its dynamics. It is also a magnificent exercise that moves our body. cardiovascular resistance.
glute bridge
To move your lower body from a “rear” perspective, the glute bridge is a very good exercise that primarily works the hamstrings, glutes, and lower back. As with all exercises, there are many variations depending on the difficulty of the work. The most basic thing is to start with your legs bent and lying on your back on the floor. Elevating the foot support, such as placing your foot on the edge of a sofa or chair, increases the work done by your hamstrings and gluteal muscles.
climbers
Complementary exercise to the plates that allows you to continue working the core muscles, plus cardiovascular resistance. If you are unable to start this exercise directly at the first floor push-up, it is recommended that you start with your hand supporting the chair. This allows us to lean on the ground and walk (the main objective of the exercise is to move as quickly as possible). There are numerous options, depending on the difficulty you want to work with to add strength and demand to your training.
After seeing the main exercises that you can do at home with your weight to get fit and lose weight after Christmas, I suggest two types of routines to work at home. One is based on the series. -The repetition system and others are HIIT circuits.
routine in series per exercise
We recommend a 45-90 second break between each set, depending on your physical condition, and a 1-2 minute break between exercises.
Burpee: 2 x 10
Squats: 3 x 10
Glute bridge: 3 x 15
Lange: 2 x 10 (each leg)
Push-ups: 3 x 10
Climber: 3 x 20
Plancha abdominal: 3 x 30seg
HIIT circuit mode exercise routine
If you want to perform these exercises in high-intensity circuit mode, set up using the Tabata method, which consists of 20 seconds of work time and 10 seconds of rest. For beginners, three rounds of this circuit is a good way to get in shape. It is a good idea to complete 3-6 rounds for Intermediate and 10 rounds for Advanced. Between rounds, depending on the physical level of each user, the breaks vary from 3 minutes for most beginners and from 45 to 60 seconds for the most advanced.
The exercise order is the same as in the previous workout: Burppe, Squat, Glute Bridge, Lunge, Push-ups, Stair Climbers, Plank.
