How to train at home: exercises and tools

Training at home is indicated in times when it is not possible to go to the gym, but for those who want to see significant increases in muscle mass, doing gym at home will not be enough. Training well with the tools we have, however, will allow us to keep fit and not lose all the results obtained

Tools for training at home
For those who do not have thousands of euros to spend and an extra room for a home gym like Ronaldo or LeBron James, here are some tools that will come in handy at home and which we have already talked about in more detail in this post.

Kettlebell
Elastic bands
Dumbbells
Pull-up bar
fitball
mattress
Foam roller
At home, you can help yourself with chairs, tables or steps.

Some tips to maximize results
Many of them don’t have meters and meters of mirrors like in the gym. The risk is to make mistakes in the movements and not get the maximum benefit from them. A tip is to film yourself at least the first few times to see if we are doing the exercise correctly.

To get results you will need to train more often at home than we go to the gym, at least 4-5 times a week to increase the total volume and lose muscle mass. Since the loads used will not be particularly heavy, we can get to muscle failure and reduce breaks.

Another tip, as with the gym program, is to write down the number of repetitions and the weight with which we work to try as much as possible to gradually increase. By doing so you will see improvements, especially if you are starting out.

Finally, try to work on multi-joint exercises to involve multiple muscle groups.

Some variations for home training
Training at home certainly has its limits but it can also dare interesting results if the job is done well and often. Here are some techniques they use to follow the job and get maximum results.

Isometric free body exercises
Isometry is a static contraction in which the perfect body is held in one position for a period of time. Isometric exercises controlled on strength and restriction and will not be used to increase muscle mass.

We have as our first goal the time of 30 seconds up to 1 minute.

For the abdominals the most common exercises are the board, the side table, or the V-sit in which we maintain the V-pose with legs and arms extended towards each other.
To work legs and buttocks we can make walls on the bridge with the disco on the legs, or lunge in isometry.
If we work the biceps we can lift a disco or dumbbells with the elbow at 90 ° and keep the position
If you have the pull-up bar you can use it to maintain traction in isometry or lift the legs and work on the abs
Drop set
A drop set is one of the best known “high intensity” techniques in which the muscle is brought to failure to increase muscle mass. The first series of 8-12 reps are done with a load until failure. Then we reduce the load by about 20% and perform a second series and so on.

Superset
Choose 2 exercises focused on one muscle or antagonistic muscles and perform these exercises relentlessly. The superseries allows you to shorten the duration of the high intensity guaranteed training.

You can for example combine squats and lunges or exercises for biceps and triceps.

Getting home conclusions
If you want to be competitive and muscular, training at home will not be enough.
Doing exercises at home is ideal for those who are starting out and do not want to spend too much on the gym and equipment.
It is also a solution when you go on vacation or when life decides to hit us with a global pandemic!
In this case, in order not to lose the results of the hard work done in the gym, we can continue our workouts at home with the tools we have and friends in chat.

Have a good workout.