Workout at home
This article will provide useful information on how muscle mass can be increased or unattractive fat can be lost with some home workout equipment that will allow an efficiently and intelligently training right in one’s home.
The truth is that there is NO need for a well-equipped room to build some impressive muscles and even less to burn fat.
However, with a little extra investment in some exercise equipment, it will boost your workout motivation, a lot more variety could be brought on the workout, working more muscle fibers more efficiently and developing a more balanced and attractive physique.
Adjustable free weights
With only two dumbbells and discs of different sizes, one will be able to greatly increase the variety of exercises done at home. And the good part is that the investment can be minim from the beginning, extra weights can be bought while making progress.
For example, in the start, two sets of adjustable dumbbells are enough. In this way exercises can be done with a maximum of 10 kg per arm, or and the discs can be combined to create a single dumbbell of 17.5kg and perform unilaterally the exercises in which heavier weights you are needed.
In other words, home exercises such as side flaps for the shoulders with two dumbbells of 2.5 to 10 kg, and for exercises in which you can move heavier weights can be performed, and pushing or pushing above the head can be done with one hand repetitions, then with the other, using a weight that can reach up to 17.5 kg.
And while de muscle mass increases enabling to do more advanced exercises than that, extra discs can be purchased later.
Weight discs for home workout
For example, with 4 more discs of 10 kg each, two dumbbells of 27.5 each will be easily reached, or one of 42.5 or even more kg.
If they are bought from the Internet, it is recommended to be careful not to take discs of too bulky weights such as plastic ones filled with sand, but some made of metal. This way, they will not take up a lot of unnecessary space around the house and several disks on a single bar can be used.
But if the budget or space is limited, a dumbbell is not really necessary.
An equally massive chest can be built by pushing two dumbbells from the chest instead of a dumbbell… it’s actually even healthier for the shoulders.
And the same goes for most exercises. Obviously, there are exercises such as straightening, kneeling, bottom bridge, pulling, etc.… which are designed to be performed with a dumbbell. But if there isn’t a special desire to learn them and become good at them, they can be replaced with other similar exercises and still get very good aesthetic results.
On the other hand, if space is not a problem and the budget is generous and more variety is desired to be added to the workout, a dumbbell of the same diameter (to use the same discs) can be purchased.
Buying an entire set from scratch could be a cheaper solution.
Set of weights for home workout
If in the end heavier weights can be lifted up, it might be a good idea floor protection to be purchased in 1-2 pieces of, even if the house has a thicker carpet.
Free weights can cover almost all of the training needs.
However, without a traction bar, one will not be able to train for the basic movements – pulling vertically – thus sabotaging both the development of the great dorsum and many other muscles that depend directly or indirectly on a strong back.
Some might not be able to pull their body weight right from the start, that is why it is important to have a traction bar firmly fixed to the wall to which a circular elastic band can be attached to reduce the body weight or a normal elastic band and in which a movement of pulling down can be made, imitating the movement of traction but with a single hand.
And in the future, when not only the weight of the body can be pulled, additional weights can be hanged from a belt, a well-fixed bar in the wall is more reliable.
Elastic bands will add a new dimension to the workout.
Depending on how they are used, they can make the exercises easier, heavier, or focused on other parts of the movement.
Circular elastic band at-home workouts and tractions
For example, a circular belt can be used to make traction easier.
It is simply passed over the handles and climbed on with the knees or even feet. Depending on how much its pretension (stretches) are and the degree of extensibility, more or less body weight will be reduced and more or less traction can be done.
Elastic bands workouts at home
In the same vein, a non-circular band like the one described above can be attached to one end of fixed support and used to mimic the downward movement that it would be done in the hall with a pulley.
Both can be used in many other ways.
More special exercises can be done such as away from elastic bands (for developing scapular retractors, improving posture and many other benefits), walking in X with a band or away from the knees (for the bottom), etc.
The band can be wrapped around the back when push-ups are done or push it with the dumbbells on the chest to make the movement harder at the top and easier at the bottom, thus reducing stress on the shoulder joint.
The movements that are done at the gym with the help of pulleys (triceps extensions, biceps flexion, face-pull, pull down, etc.) can also be imitated by tying or passing one end of the tape after a fixed point.
Used lightly along with free weights to increase the focus on other parts of the movement where the gravitational force no longer acts enough on the muscle.
If one can’t do traction with their body weight, it is advisable to invest in a circular band first. If one can, then more variety is added to the training program with a set of bands of more degrees of extensibility.
The suspension system is not necessary if large enough free weights are purchased.
However, if it is preferred that the bodyweight is used in training, the suspension system is absolutely necessary to work another basic movement, namely pulling horizontally.
TRX system for home workout
Sure that a bunch of exercises can be done with a suspension system like the TRX, but its true value is found in movements like the inverted ram with bodyweight (which mimics the ram with the dumbbell or dumbbell bent) which it can be done differently without free weights.
The TRX is very affordable because one won’t have to bang his head against the wall. The door can be simply closed over the top end of it (it’s really designed for that) and the leg bending exercises can be performed at the base of the door.
Gymnastic rings for high-performance home workout
If a solid beam is found in the house and also the room space needed to mount two gymnastic rings, that both of them can be used for the horizontal pulling movements (frame) and vertical pulling movements (tractions), as well as parallel floats and many others.
Basically, there is no longer a need for the traction bar and more technical and complex movements similar to those used by gymnasts can be tried, building massive muscles and more strength and stability in all planes of movement.
Exercises dedicated to fat burning
Monotonous running is by no means the best solution for burning fat. If running is a time of joy-giving some sprint for a few rounds it is indicated.
But if this isn’t a possibility or it’s not an enjoyable activity, the point of buying a band or stationary bike is irrelevant, when many kinds of workouts that will burn more fat and sculpt a more attractive body, only with bodyweight or a few extra free weights can be done.
The variety of exercises that can be reached only with the body weight, a few free weights and elastic bands, is enormously large. There isn’t really a need for extra types of equipment to burn fat fast and define the muscles.
If the exercises are still boring and more variety must be added, or the need of acquiring other skills and other training styles testes, the kettlebell can be a great investment used for an exercise called the “Swing”.
Kettlebell for effective home workouts
For starters, a 16kg kettlebell should be enough for men, and an 8kg one just the best for women. Also, skipping rope can be a very simple and effective way to burn fat and increase endurance.
Fitness rope for weight loss at home
A rope that rotates in the handle like it is recommended, in order to make it easier to jump with double passes.
With a minimum budget and a little imagination, you can train excellently even in your room. The accessories, tips and ideas from above can be used to bring the variety to home workout and build a truly attractive and impressive body even if the gym can’t be reached.