Among your New Year’s resolutions was likely losing weight and getting in shape. Have you already abandoned it? What was the justification this time? If your reason for not exercising is a lack of time or gyms are too expensive for your budget, we propose a solution that will give you more reasons to disregard your health: build a home gym.
It is true that it is difficult to spend time at the gym, given the frenetic pace of modern life, but preserving your health is essential, and you must strive to do so. A daily routine is sufficient to prevent various health issues associated with sedentary lifestyles. This does not imply long hours spent playing sports or expensive equipment for which the house has no space.
A small initial investment may be sufficient to establish a training program that meets our goal, fitness level, and available free time. But, before we begin purchasing and building anything, anyone with a health condition should first visit their doctor regarding the most appropriate physical activity that will not put their health in danger while enhancing their general fitness level.
The sort of physical activity we choose will logically decide what equipment we need at home since, for instance, if we want to build our muscle, it is not required to have material that helps us undertake aerobic activities, which are mostly recommended for individuals looking to lose pounds and eliminate fat.
And remember that to perform strength training perfectly, even if we are exercising at home this time, it is still important to put on comfortable and breathable clothing and sports shoes (no matter how comfortable slippers are, they are not ideal for exercising at home), and to have a bottle of water nearby to hydrate properly.
2 Material básico para montarte un gimnasio en casa (webconsultas.com)
Build your own home gym.
No longer can you use lack of time or money as an excuse for not working out. By establishing a home gym, you will have access to all the equipment you require to work out at home on a budget.
Those who wish to put their hearts to work and get the benefits of aerobic workouts (protection of cardiovascular disease, calorie burning, better management of cholesterol, triglycerides, blood sugar levels, etc.) can also exercise in their living rooms. To accomplish this, we must acquire the essential equipment for a home gym:
A rope
It is much easier and less expensive to purchase a skipping rope. With it, you may perform a series of activities in conjunction with other forms of workouts or jump for a certain amount of time; for instance, jumping rope for 10 minutes burns roughly 90 kilocalories (although this figure depends on several factors such as weight, sex or the intensity and speed of the jumps …). You can even buy electronic skipping ropes that track the number of hops, time, and calories burned for approximately four dollars.
Step Step
If your downstairs neighbours complain about the loud sounds of your jumping, a quieter, albeit more expensive, alternative is to purchase a step with which you can burn many calories to the beat of good music. This home gadget is available for around $25.
Other activities, including traditional bodybuilding, toning, and stretching, may also be performed at home and are often more prevalent.
Dumbbells
A pair of dumbbells with varying weights is essential for setting up a mini-gym at home; this allows all family members to utilize the dumbbells by simply adjusting the weight discs to their physical conditions. A pair of dumbbells weighing up to 10 kilograms and costing between $30 and $40 can be sufficient for general basic training. Still, if a more intense muscular workout is desired, it will be necessary to choose dumbbells weighing 20, 30, or even more kilograms.
Rubber bands
They are also a nearly essential component of home exercise. You can use them to increase the intensity and variety of your bodybuilding exercises, and they can also be incorporated into a stretching table. There are numerous models, sizes, and types, but the most fundamental ones cost approximately $3.
Mat
Possessing a mat allows you to perform floor exercises more comfortably, allowing you to create a more comprehensive workout plan that targets all muscle groups. You can find them at various prices, with the least expensive costing approximately three dollars.
Fitball
A fitball can significantly expand the home exercise options in order to complement the training program. It is necessary to pick the most appropriate one based on the height of the person who will use it; thus, if family members have vastly different heights, they cannot use it. The price of a fitball is ten dollars, but they are pretty hefty, and it is not pleasant to have many of them dispersed throughout the house due to their size; it is always viable to inflate and deflate them, but the laziness of doing so every day will be the ideal excuse for not exercising at home, which is the opposite of what we are seeking.
A treadmill or a stationary cycle
These are the traditional gadgets for aerobic training at home, as long as the budget allows it. There are several sorts, ranging from the most simple to those with monitors and software that mimic jogging through parks or towns.
3 Cómo hacer un gimnasio low-cost en tu casa (webconsultas.com)
Form your own home gym.
If you lack the time or the cash to invest in a gym, you have no more justifications for not exercising. You will get everything you need to work out at home inexpensively by building up your own home gym.
Create an inexpensive gym at home.
Previously, our inability to exercise at home was due to a lack of time and funds. As a result of the isolation caused by the coronavirus epidemic in several nations, individuals have been forced to rely on their brains instead of sporting equipment. In any event, there is no longer any justification for not training without leaving home or spending much money. Several items around us can act as alternatives for some fitness equipment. This is all that is required to create a cheap home gym:
Did we visit the grocery store today? Great! We have exercised by carrying the shopping bags, and if we walked, the physical exertion would have been significantly greater; however, our training program continues. Utilize two packages of chickpeas, rice, or anything else as dumbbells to exercise your arms, chest, and waist. If two kilograms is too light for you, you can opt for larger bottles of water or oil (five to eight kilograms) or cartons of several litres of milk (six to twelve kilograms), which will require significantly more effort.
If you wish to perform sit-ups or other floor exercises, doing so on the bed is not advisable, as this surface must be softer. Without a mat, you can perform planks on a rug, and if the surface is too abrasive, you can place a few towels on top to provide additional cushioning. Put four pounds in the corners of your handmade mat to prevent it from moving during the workout.
Another approach to work the abdominals, in this instance the obliques, is by using a broom or mop stick, with which you may exercise your body as if you were at the gym using the standard bar for waist-twisting exercises.
We can perform squats by hanging on to a chair and bending our knees gently while maintaining our backs straight, just as we may use the same chair to exercise our triceps.
The kitchen counter’s increased rigidity makes it an ideal support for exercising the arms, legs, and buttocks by, for example, raising a leg backwards as if using a ballet barre.
Similarly, a simple towel may be used in place of elastic bands. With it, you can work both the upper and lower body.
Practicing aerobic exercise at home is also feasible without an on-site teacher to stimulate you. Do you like to dance? Start swinging your hips while listening to music with a strong beat to burning calories. In addition, several free television shows and innumerable online videos have training programs for learning the fundamental steps and moves.
A heavy book like an outdated encyclopedia might function as a home stepper. Just ensure that it is sufficiently sturdy before you begin exercising, so you do not fall and land on the floor. You may need to encase it in insulating tape to prevent it from slipping with the paper every time you step on it.
And, of course, we can always recall the elevator and stroll up and down the steps of the building.
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