Home training - a complete guide to exercising at home

I thought I would write an article on how to exercise at home when we can't go to the gym or can't afford such a fitness center.

Before the start of each exercise, you should not miss a proper warm-up of individual muscle parts. It won't matter if you are a beginner or advanced. To start with, 4 sets of 10-15 reps will be enough, but if you can do more than that, then of course, nothing will happen.

At the same time, keep in mind what your primary goal is. If you want to shed some pounds and get your physique ready for swimsuit season, you can incorporate various fat burners into your workout.

But pay attention to the most important factor that plays the most crucial role, whether you want to lose weight or gain. This is the diet. It should be well balanced and contain the right amount of all three macronutrients - fats, carbohydrates and protein. If your problem is to take in enough protein, you can use one of the proteins, which are among the most basic nutritional supplements.

Breast

In our exercise database you will also find technical examples of breast exercises .

Straight push-ups

Kneel on a flat, non-slip surface. Place your hands on the floor so that they are slightly wider than shoulder width apart. Put all the weight of your body on your hands and the tops of your feet only. Do not bend your knees, keep your legs as straight as possible.

Bend your arms at the elbows and slowly lower your chest down, just above the mat. Then push and return the chest to the starting position. Aim for continuous tension of the pectoral muscles. Do not lie down on the floor in the bottom position and do not extend your elbows in the top position. Avoid assisted movements of the pelvis and buttocks. Only the chest must work, the other parts of the body are fixed.

Oblique push-ups

A great exercise for shaping the chest and upper arms. With palms placed again slightly wider than shoulder width, grasp the edge of the table. Step backwards with your feet about 90-130 cm from the table. After that, lower your chest down, but do not touch the table! Push the chest back to the starting position. Move only the chest area, the other parts are fixed again.

Deep push-ups

This is the most difficult exercise of all the push-ups, so it's more for the more skilled exerciser! The condition is the complete flawless execution of the exercise. We will need three stools to perform these push-ups. Spread the stools out according to your height and shoulder width. Grip the inner edges of the stool firmly with your hands. Place your feet on the stool. Once in the basic position, lower your chest to below the level of the grip. Lower the chest below the grip level to achieve maximum stretch of the dog's muscles. Push the chest back to the starting position. This exercise is demanding on the trunk extensors, so if you are lagging in this muscle area, you will probably have trouble fixing your body.

Triceps

You can also find technical examples of triceps exercises in our exercise database.

Push-ups

Place your palms on a mat less than shoulder width apart. Do not bend your knees, your legs must be straight. Bend your elbows to lower your chest down and return it to the starting position. Keep your elbows pressed against your torso!

Back handles

This exercise can be performed on the edge of a table between two stools. Move your legs forward so that your torso is perpendicular to the floor. Brace yourself on your heels, toes should be pointing upwards. Place the weight of your body on your arms. Slowly lower the body by bending the elbows, then lift the body to the starting position by applying pressure. Keep pushing the elbows towards the torso.

Shoulders

In our exercise database you will also find technical examples of shoulder exercises .

Stretchin g

Stand up and grasp an additional weight. Bend your arms slightly at the elbows and slowly begin to lift them in a wide arc to the sides until your arms are parallel to the floor. Then return them just as slowly to the starting position. This exercise can be performed with both hands or alternately with one hand.

Forearm s

An excellent exercise to accentuate the front of the delts. With your elbows slightly bent, begin to slowly raise your arms forward, approximately parallel to the floor. After forearm extension, slowly bring them back to the starting position. You can perform the exercise again with both hands or alternately with one hand.

Forearm stretch

The forearm stretch that puts the most strain on the back of the delts head. Bend over so that you have a straight back(In no case can you have a round back). Slightly bend your legs at the knees and your arms at the elbows. Arch your arms out to the sides until they are parallel to the floor. Then bring your arms back to the starting position.

Back

You can also find technical examples of back exercises in our exercise database.

Lunges

Place your left knee and left hand on a stool. Place your right foot on the floor. Keep your back as straight as possible. With your right hand, grasp an additional weight. Slowly start to lift the weight up. The movement comes from the inner back. When your elbow is raised to the level of your back, lower the weight to the starting position.

Trapeze Shrugs

Shrugs are an essential exercise for developing back width. Always choose a grip such that your arms are pointing in a V-shape. Hang onto the trapeze bar and try not to sway. Slowly pull yourself up and lower back down in a controlled manner. All the time, try to push your elbows behind you, towards the back. For variety in this exercise, you can vary the width of your grip and you can alternate between bends in front of your head and behind your head and, of course, hang additional weights on top of each other.

Biceps

You can also find technical examples of biceps exercises in our exercise database.

Biceps lifts

Stand up and grab an additional weight. Slowly start to bend your arms at the elbows. In the overhead position, clench the muscle and then lower your arms back down. Throughout the exercise, push your elbows together and do not lift them.

Belly

In our exercise database you will also find technical demonstrations of abdominal exercises.

Vomitin g

The most ideal exercise for shaping the midsection. Lie on your back and tuck your arms under your head. Bend your legs so that your feet rest on the floor. Slowly lift your torso, trying to roll it up. Lift and curl. Exhale at the top and try to tighten the abdomen further. Then return the torso to the starting position. Keep the muscle tension in the abdominal area throughout the exercise.

Leg lifts

An excellent exercise for shaping the lower abdomen. Place your hands loosely next to each other. Bend your legs slightly at the knees. Slowly begin to lift them up in an arc. Raise them to a maximum angle of 60 degrees to the floor. Do not allow the heels to touch the floor.

Legs

In our exercise database you can also find technical examples of leg exercises.

Squat s

A classic exercise for the thighs and glutes. Stretch to shoulder width. Point your toes slightly apart. Place your hands at your sides. Bend your knees and squat. Do not bend forward during this movement, keep your torso upright. The squat should be deep enough so that your thighs are parallel to the floor. Returning to the starting position, tighten your glutes.

Leg curls

An ideal exercise for strengthening the inner thigh. Lie on your back and tuck your hands under your butt. Raise your legs to a vertical position. Aim for maximum stretch of the inner thighs. Slowly swing your legs out to either side.

<

Support your performance with quality supplementation!

In our shop you can choose from a lot of proteins, gainers, amino acids(bcaa, glutamine, ...), vitamins and minerals, creatines,fat burners and much more. So don't hesitate and step it up a notch!