Pressed for time and want to learn how to exercise at home? Well, you're in the right place. Exercising at home is great. It saves you time, it saves you money since you don't have to pay for the fuel costs to get to and from the gym and surprisingly, there's all sorts of great exercises that you can do with minimal equipment.
First off, I'd recommend that you invest in some inexpensive, yet versatile household equipment. To be specific, just get yourself a set of adjustable dumbbells, an exercise ball, a medicine ball and if you can, to top of off - get yourself an adjustable bench that goes from decline all the way to an upright angle.
Adjustable Frame Bed
Now, that's not to say that you can't get a good workout at home without any equipment at all. I was just pointing out that if you were to buy some equipment - which you should - you can keep it simple with the above recommendations.
Now, assuming that you don't have any equipment at all, here's..
To Train Your Legs ..you can do all sorts of stuff. You can use a staircase to perform standing calf raises. You can lie on your side and target both your inner and outer thighs with leg abduction and adduction movements. You can target your glutes (buttocks) with "kickback" exercises and you can target your upper thighs with squats, lunges and step ups.
To Train Your Chest: ..well, this one is easy - you can do push ups of course! Push ups are a great way to target the chest, the triceps, the front of the shoulders and even your core (in order to stabilize and hold your position). You can even add external resistance by placing something across your upper back while you perform them.
To Train Your Back: ..you can do chin ups. You might have to be creative and look around for this one but you certainly don't need a gym for these. Perhaps you have a play structure set up in your backyard for the kids and if you do, there's your solution right there - just perform chin ups using one of the high bars. As a last resort, you can even just purchase a chin up bar to position between a door frame.
To Train Your Shoulders: ..you can perform lateral raises using anything - you just need be creative. You can use anything from soup cans to a full backpack - it just depends on how strong you are of course. You can also perform an overhead press using anything you can get a good grip on and that provides enough resistance. Paint cans actually work well for both of these exercises.
To Train Your Arms: ..you can actually target your arms by altering your technique while performing both push ups and chin ups. While you're performing push ups, you can target your triceps by utilizing a closer hand placement. And for those who are quite advanced, you can perform "diamond" push ups. You can also target the triceps by performing the dip exercise using a chair and a dresser or bed.
For your biceps, you can use a close, underhand grip while performing chin ups. You can also perform bicep curls using anything from cans, paint cans or a loaded backpack - just be creative with it.
To Train Your Stomach: ..you can perform crunches, leg raises, leg twists - all sorts of abdominal exercises can be performed without any equipment at all. And if you make a small investment in an exercise ball and medicine ball - you can literally perform hundreds of different core-based exercises.
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Nov 30, 2011 04:38:22
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