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The Best Ways To Workout at Home

The Best Ways To Workout at Home

Resistance bands

Resistance bands are an inexpensive way to strengthen
and tone your muscles and tendons without injuring anything.

You can use them no matter what condition you’re in
because you’re using your own strength to build up more.

Let’s look at some exercises you can work on.

Bent-Over Row: Stand upright and put both feet on your
band, about hip-width apart.

Hold one end of the band in each hand, holding your
hands at your sides, palms facing inwards. Bend your
knees and hips slightly so you’re leaning just a bit
forward.

Keep your back flat and your arms straight. Your hands
should be underneath your shoulders.

This is the starting position.

Bend your elbows to pull your hands towards your chest.

Keep your elbows close to your body – they should actually
skim your sides. Slowly straighten your arms and return
to the starting position. This is one repetition.

Aim for twelve to fifteen reps repeated three times.

Good Morning: Stand upright and put both feet on your
band, about hip-width apart. Hold one end of the band
in each hand, holding your hands at your sides, palms
facing inwards.

This is the starting position.

Keeping your knees slightly bent, bend forwards at the
hip and push your butt back as you curl your torso
forwards. Stop when your torso is nearly parallel to
the floor – or when your hamstring won’t let you go
any further!

Shove your hips forward as you lift your torso back
up and return to the starting position. Squeeze your
butt muscles as you finish. This is one repetition.

Aim for twelve to fifteen reps repeated three times.

Glute Kick-Back: Start on your hands and knees with
a resistance band looped all the way around your left
ankle and just around the arch of your right foot.

This is the starting position.

Lift your right leg and extend it straight out behind
you, pushing against the tension as much as possible.

Try to straighten that leg completely if you can.

Slowly bring the leg back to the starting position.
This is one repetition. Aim for twelve to fifteen reps
on each leg repeated three times.

Glute Bridge: Loop a stronger resistance band around
both of your legs, just above the knees. Lie on your
back with hands at your sides, knees bent and both
feet flat on the floor about hip-width apart.

This is the starting position.

Squeeze your butt and abs and push through your heels
to bring your hips a few inches off the floor until
your body is in a straight line from shoulders to knees.

Hold this position for a second, keeping up the tension
in your band by not allowing your knees to wobble inward.

Slowly return your hips to the starting position.
This is one repetition. Aim for twelve to fifteen
reps repeated three times.

 

Resistance Bands.

Anyone – at any fitness level – can use
resistance bands to improve their workout. They don’t put the
same sort of stress on your joints that weights or kettlebells do,
while still providing a challenging workout.
They’re also great for targeting smaller muscles you don’t
ordinarily pay much attention to, like the smaller muscles in your
hips that stabilize your quads.
Resistance bands are basically giant rubber bands that give you
tension, making your muscles work against one another to
strengthen them. They’re small and lightweight, easy to pack and
carry around, and come in a variety of styles (looped, non-looped,
with or without handles).

Bicep Curl – Stand up with both feet on the resistance band. Your
feet should be spread to shoulder width. Hold one end of the
band in each hand with your arms straight out to the front, palms
facing forward. Slowly curl your hands up towards your shoulders,
bending your elbows and squeezing your biceps muscles.
Keep your elbows tight to the sides of your body so your biceps
do the work. Then slowly lower your hands back down to the
starting position. This is one repetition.
Try to keep your reps rhythmic and slow so your biceps feel the
tension at all times. Do twelve to fifteen reps and repeat three
times.
Single-Arm Triceps Extension – Stand with one foot slightly in
front of the other and foot further back. Loop a resistance band
beneath your back foot and take hold of the other end in front of
your body with the opposite hand.

Cost 

From Five dollars at Five Below to 30 dollars at walmart.

Best Set on Amazon

Difficulty

Very low difficulty setting up or using resistance bands. You can use your own body as an attachment point.

Dumbbells

Remember that form is more important than how much weight
you can lift. You’re aiming to improve your body, not strain
something.

Here are some simple exercises you can try.

Bent-Over Barbell Row. This is one of the best muscle-building
back exercises you can do. It targets your back, core muscles,
and biceps.

Start in a standing position while holding the bar with both
hands. Bend forward at the hips until your torso is roughly
parallel with the floor (you may only get partway at first).

This is starting position. Bend your elbows and pull the bar
upwards while squeezing your shoulder blades together.

End with elbows above your body. Squeeze your abs and pull the
bar towards your navel until it touches your body. Keep your
back straight.

Slowly lower the bar back to the starting position.

This is one repetition. Aim for twelve to fifteen reps
repeated up to three times. Remember to move slowly through
this exercise instead of allowing momentum to move the weight.

Don’t lock your shoulder blade but allow it to move smoothly.

Squats: This exercise works over 250 muscles in one movement.
It targets your quads, but also works the hamstrings, butt, back,
and core.

Listen to your body on this one – not everyone can perform this
with the barbell at first. If your back hurts, you’re not following
correct form and/or your core isn’t strong enough yet.

If it’s too much, try working without the extra weights until
you build up stamina. Stand with your feet shoulder-width apart.

Position the bar so it’s resting on the big muscles at the top
of your back, not on the back of your neck. Keep your back straight
and eyes forward. Slowly lower your body down into a squat without
leaning forward.

Your butt should come out and drop straight down. Squat until your
thighs are parallel with the floor (or as far as you can comfortably
go), then push through your heels and slowly rise back up.

This is one repetition. Aim for twelve to fifteen reps repeated up
to three times. Don’t lock your knees or round your back (looking
down makes your back slouch down too). Keep your knees pointed
forwards and your buttocks out.

Dumbbell Lunge: Stand upright with your knees slightly bent and
a dumbbell in each hand, hands down at your sides with palms
facing inwards.

This is the starting position.

Step forward with one leg without losing your balance. Squat
down by using your hips. Keep your torso straight and head up.

Keep your knees behind your toes. Drive through your heel to
slowly return to starting position. Repeat this movement with
the other leg. This is one repetition. Aim for twelve to fifteen
reps repeated up to three times.

 

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