Strength training at home: 7 exercises to build muscle

physical aptitude
Strength training at home: the best exercises and tips

A man and a woman train together

Strength training at home is more fun for two

© Ridofranz/Getty Images

Would you like to keep fit? Strength training at home is a good option, also to save on gym expenses. With these simple yet effective exercises, you can too, with or without additional equipment.

Doing something good for your health is always good, especially if you have fun doing it, because from the age of 25 the body begins to lose muscle mass. That means body fat accumulates more easily. Reason enough to start with your own fitness and muscle development. Strength training is a sensible thing you can do at home or in the gym to actively keep your body fit and strengthen your overall movement and posture. Whenever and wherever you can best motivate yourself to train.

If you are thinking that it is too late for you, think again, it is never too late to start exercising and exercises to build muscle and lose some weight never hurt. The great thing about strength training at home is that it also gives you the opportunity to do a lot of exercises with and without equipment, and it also saves money in the long run that you might otherwise have spent at the gym.

The more often you do your training and the exercises associated with it, the more your body and your self-esteem, as well as your fitness, will benefit. Over time, your strength training at home will become routine, try to maintain training and keep looking for incentives for new exercises to add variety and prevent boredom in your strength training at home.

Good Reasons for Private Strength Training

  • You train and live healthier.
  • Excuses like “It’s humid outside, too cold, etc.” to skip exercises no longer count.
  • You will become more disciplined with practice.
  • Your body and fitness will change for the better and as a result you will feel better and more comfortable.
  • You become more active and excited to be able to see your body’s progress at all times.
  • You get a better and new feeling of your own body.
  • You seem more confident.
  • You can perform better than before and build strength.
  • They gain respect and recognition.

Strength training at home: effective exercises

With strength training at home, you can finally save yourself a trip to the gym. Better yet, no rain in the world will spoil your desire to work out because you no longer need to go out to work out at home to build muscle and train your strength and endurance.

The following exercises train the whole body. In addition to the stomach, legs, buttocks, this also includes the back. Expensive equipment doesn’t play a big role in your home strength training. Only one training mat you need for your strength training. With the help of dumbbells you can change the effectiveness and difficulty of some exercises. But as a beginner, it’s enough if you just train with your own body weight, because that’s unusual enough and tiring enough for your body at first. Training hard always pays off, you’ll see: your strength training at home has many effects, especially your fitness and your body will benefit more from it.

Important in advance:

  1. Do strength training at home in a slow and controlled way. You can still improve your performance over time, as long as you continue to do the exercises correctly.
  2. Repeat the exercises ten to 15 times with three rounds each, e.g. B. 3 x 10 sit-ups. Take a one minute break between each new set.
  3. Depending on how confident you feel in the exercises, you can also do them with dumbbells and find other exercises.
  4. Keep up the strength training at home. Your body will thank you.

1st exercise: squats

Muscles worked: hamstrings and glutes

  • Stand shoulder-width apart with a straight back and slowly bend your knees.
  • Hold the position for a few seconds and return to the starting position. Then repeat the exercise. This promotes muscle growth in the thighs and buttocks.

2. Exercise: Crunches

Muscles worked: entire abdomen

  • Lie on your back, hands over your ears, and straighten your legs. Your upper body is bent toward your knees, your stomach tight.
  • Now lift your legs with your own body strength and without momentum and bring your knees to your upper body.
  • Then lower your knees and torso back down, but without letting them go all the way down, and repeat the exercise. And he starts building muscles for a flat stomach!

3rd exercise: pelvic bridge

Muscles worked: hamstrings, glutes, and lower back

  • Lie on your back with your arms relaxed next to your torso.
  • Place your feet hip-width apart and lift your pelvis so your body forms a straight line. The abdomen, back and buttocks are tense throughout the exercise.
  • Hold the position for a few seconds, then lower your pelvis without lifting it all the way and push it up.

4th exercise: climbers

Muscles worked: whole body

  • Get into a push-up position. Your arms are below your shoulders, your back is straight, and your legs are straight.
  • Now alternately pull your left and then your right knee toward your chest, as if you were putting one leg in front of the other when climbing a mountain. Only your toes touch the ground. With this exercise you train the whole body.

5th exercise: push-ups

Muscles worked: Core muscles

  • Lie face down. Her legs are straight, her palms are at chest level, and her fingers point forward.
  • Now push your torso up. Her back is kept straight throughout the exercise.
  • Then slowly lower your torso back down off the mat and then back up. The perfect exercise for your strength training at home!

6th exercise: reverse flight

Muscles worked: upper back

  • Lie face down. Stretch your arms, feet on tiptoe.
  • Now raise your arms and upper body and pull your elbows back so that there is a right angle between your shoulders and elbows.
  • Lower your arms and upper body down without touching the ground. Repeat the exercise. An exercise that everyone likes to do to stay in shape!

7th exercise: planks

Muscles worked: whole body

  • Lie face down. Your elbows are just below your shoulders.
  • Then push yourself off the floor so your body is in a straight line.
  • Hold the position for at least 30 seconds. The best exercise to build muscle in the whole body!

Strength training at home with equipment

Do you want to extend your strength training at home with the right equipment and make your training even more effective? Then these devices are perfect for you and your fitness:

fitness tracker: With heart rate measurement, you can better track your calorie intake, optimize your training, and identify health trends. The fitness tracker shows you your calorie consumption and the steps you have taken during the day at any time, even during and after strength training at home. A great device for anyone who wants to monitor their fitness.

boiler bells: By including kettlebells in your strength training at home, you can train your strength and endurance, speed, mobility, and coordination skills. Kettlebells can be incorporated into various exercises super quickly and easily.

resistance band: With the full talent between the devices, you can train just about anything, be it triceps or biceps, back, legs, glutes or shoulders. The resistance band is very easy to use for strength training at home.

exercise ball: Exercise balls are particularly suitable for training your abdominal muscles at home or for maintaining a healthy posture at work.

push-up bars: The push-up grips are a super soft alternative for exercises like push-ups, which people really like to do in strength training at home, for everyone who has problems or little strength in the wrists.

vibrating plate: The vibrating plate activates the deepest muscles of the body during strength training at home and reduces body fat.

black roll: A Blackroll is a miraculous and healing remedy for tension and adhesions in the muscles or fascia. A popular piece of equipment, even outside of home strength training.

Note: This article first appeared on brigitte.de

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