The end to your sedentary lifestyle could be in your living room. To work out at home, all you need is internet, a little space and a pinch of determination.
The fact that we can no longer leave the house is no excuse to indulge in a sedentary lifestyle! In fact, it’s a great way to spend time and, above all, exercise and maintain a healthy body. Working out at home may not be the easiest task, but with a little effort, it can end up being just as good as going to the gym. In fact, the benefits also include savings at the end of the month.
But you also need to have a direction, follow some steps, have a professional guiding you and a lot of determination. Therefore, we, at Área de Mulher, have put together some tips so that this activity can finally be part of your routine.
10 steps to working out at home
1- Establish an exercise routine
It becomes easier to exercise when you establish a consistent routine. Therefore, it is ideal for it to be constant, so that the activities become a habit. Therefore, determine days and times to exercise. For example: Monday, Wednesday and Friday, at 7 am.
The location is also another very important part of the process. Choose a place in your home where you feel comfortable to practice the exercises. Make sure there is enough space so that it is not cramped. And, most importantly, maintain discipline! Don’t let laziness speak louder just because you’re at home.
2- Avoid getting distracted
Try to do the exercises at a time when there is no one at home and when you have completed all your obligations. This way, you will have fewer distractions.
3- Do your part
Get changed, put on appropriate gym clothes, as if you were going to the gym. This will help the brain to assimilate and banish laziness. Play upbeat songs, as these will increase your adrenaline and help you maintain your determination.
4- Find out if stretching is appropriate for you
Stretching is essential to prepare your body for exercise. But even more important is that you do the right stretches, according to your body. However, according to some experts, they do not reduce the chances of injuries. Therefore, if you are flexible, there is little need to do them. On the other hand, if your body feels really tight, do a few to warm up your muscles.
5- Stay hydrated
Hydration is essential for the health of our body. Therefore, when training, it is even more important. This is because you will be sweating and, consequently, losing fluid. This way, the water ingested will also replenish your energy. Adding ginger or lemon to your bottle is also great for weight loss.
It is recommended that you drink it during breaks between sets. For example, if you are doing three sets of 15 sit-ups, drink a glass of water every time you finish the fifteenth.
6- Include strength training
Your home can have as much gym equipment as a gym. Just unleash your creativity. Walls, floors and furniture are great solutions for strengthening exercises. There are many options in the house. On the floor you can do push-ups, sit-ups, squats and planks. But if you don’t have much space, the wall can be used for squats.
7- Use the furniture in the house
As we said before, your home can have a huge number of objects that can help you with your daily exercises. For example, you can use a gym ball for push-ups, sit-ups, or core strengthening. Or maybe, a chair to do squats. You can also place the ends of a broomstick or squeegee on two equally strong and high surfaces to make the pull high.
8- Yoga practice
Yoga is one of the simplest exercises to do at home. That’s because, basically, you’ll only need the floor (and a mat or even a rug). Yoga positions also calm your mind and relax your body. Therefore, do the sun salutation position as a light cardio workout while harmonizing your mind.
The downward facing dog position works on flexibility and strengthens the back muscles. The chair pose is efficient in increasing balance and strengthening the thigh muscles.
9 – Maintain a balanced diet
Even if you are going to work out at home, it is very important to maintain a healthy diet. It is recommended that you have a healthy snack at least 45 minutes before exercising. This way you will have the strength and energy your body needs. Prioritize carbohydrates and proteins at this time. A piece of toast with peanut butter is super beneficial.
However, you need to remember that this is just a snack and not a meal! If you want to train after lunch or dinner, take a longer break before exercising, about two hours, to allow for good digestion.
10- Use TV and computer to your advantage
And of course, as we are no experts in physical education, it is good that we have guidance when putting the exercises into practice. That’s why we also brought you videos from personal Rodrigo Abreu, in which he shows and teaches workouts for working out at home.
Workouts for working out at home
Firstly, it is important to highlight that, despite the series recommendation that Rodrigo indicates, each person can adapt these numbers to their limit. Depending on whether you are a beginner, intermediate or advanced. It’s important not to push too hard and respect your body.
Personal Rodrigo Abreu also provides online consultancy and to get in touch with him, just send a direct message on Instagram.
And there? Ready to take on this challenge and work out at home?
Did you like this article? Read also: Glute exercises that promise to transform your butt.
Sources: Wikihow ,
Featured image: jaenoticia
