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How to do exercise at home

 

How to do exercise at home

How to do exercise at homeIf you are wondering how to do exercise at home to get results try Strength training. Strength training can be beneficial for strength gains, injury prevention and to increase your metabolism, but it is difficult to find time to go to the gym. So what is the solution to this dilemma you may ask? The answer is simple, you can train at home.  If you are wondering how to do exercise at home all that is required is the right equipment, the will power, and a small amount of money to invest and you too could enjoy the benefits that come with cross training whether you are a beginner or advanced level. In this 2 part series I will look at equipment and exercises for both beginners to weight training and the advanced.

Now rest assured that I haven’t chosen bulky bits of equipment that will clutter your home, as all the equipment is small and can be easily stored.  In total we have chosen five pieces of equipment that you will need in your home to see an increase in performance, I have provided stores or websites where you can buy the equipment from, I have found the most cost effective products on the market, but most importantly I have developed a program to use with all five pieces of equipment to get you long lasting results. Here are the pieces of equipment I suggest for a beginners weight training program.

How to do exercise at home with equipment

Exercise bands

Price £6.50

Some of the key exercises are tricep kick backs, which will increase your arm strength to increase your arm strength seated rows will train your arms and the muscles between your shoulder blades for, shoulder health and  internal and external rotation for shoulder stability.

Priority star rating 4 stars

Alternatives:  There isn’t anything that you may have around the home that might provide an alternative for you to use which is why this is such a good piece of equipment to have in your arsenal.

Available from: www.physiosupplies.com,

Resistance tubes

Price: £8.50

Resistance tubes are great for upper body exercise and are very similar to exercise bands. They are more comfortable to exercise with due to the grips and are probably slightly easier to use.

Priority: I will give this piece of equipment 3 stars in terms of value.

Alternatives

This item is available from www.physiosupplies.com,

Aerobic Step

Price: £19.99

Aerobic steps are great for adding variety to your work out and can be used for upper body exercise as well as the lower body. Exercises that can be performed with a step are incline press ups with your feet on the bench, decline press ups with your hands on the bench, step up exercises with weights, triceps dips and many more.

Priority: 1 star                    You could use things in your house to do these exercises, but it is useful to have.

Alternatives: Use a chair, low table, swiss ball

This item is available from argos, www.physiosupplies.com,

Swiss Ball

Price range: £4.99

This is the most versatile piece of equipment you can have. It can be used by itself or in conjunction with other pieces of equipment for core stability, rehabilitation and building up strength. Exercises range from beginner to advance and arguably this may be the only piece of equipment you use. You can perform press ups on the swiss balls, ball roll outs, one legged squats, hamstring curls, rotations for the side of your abdominals and many more.

Priority star rating: 5 stars

Alternatives: if you want to create an unstable surface you could use a football to perform the plank on, or any round object that could take your body weight.

Available from: Argos, www.physiosupplies.com,  www.amazon.co.uk

Medicine ball (4kg)

Price £12.99

Medicine balls our great for exercise and functional activity. Using weight machines in gyms which are fixed can restrict the movements you do and restrict your stabiliser muscles. Functional movements with a medicine ball allow your body to work in all 3 dimensions, which is what happens when you swim. Medicine ball can be used to perform Russian twists, wood chops, partner exercise, sit ups and many more.

Priority star rating: 2 stars

Alternatives: Large plant pots, small Hoover, fill a large five litre bottle of water with water (half full, ¾ full).

Available from: Argos, www.physiosupplies.com,  www.amazon.co.uk

Exercise programme

  1. Upright row (Exercise tube).



Benefits: This exercise requires a good amount of flexibility in the shoulders and will boost your upper body strength. This exercise will work the front of the shoulders, your biceps and upper back muscles.

To perform this exercise place the tube under both your feet. Pull until your elbows are as high as they can go, and make sure that your wrists remain below the elbows at all times.

Sets, Repetitions and rest: 2 sets of 15 reps, with 45 seconds rest

  1. Extension/flexion exercise (MB).



(this exercise should be performed more explosively than on the demo)

This exercise is great for the core, legs and arms and is great for overall conditioning.

Stand with feet hip width apart, knees bent, and medicine ball in front of you. Extend your legs until you’re on the balls of your feet and the ball is above your head.

Sets, Repetitions and rest: 2 sets of 15 reps, with 45 seconds rest

  1. Plank (SB).

Benefits: The plank is an exercise that works the core muscles. By performing the exercises on the swiss ball it increases the amount of instability, which will also give you greater activation of the core muscles.

Place your elbows on the swiss ball and keep your hips, knees and shoulders in a straight line. Pull your belly button in, keep your head straight and keep your position as steady as you can.

Sets, Repetitions and rest: Perform one repetition for 30 seconds at a time, for 2 sets with a 30 second rest.

  1. Twist on swiss ball.



Benefits: This exercise is great for conditioning the oblique muscles, which are the muscles that twist your body.

Lie with your upper back on the swiss ball. Part of your head should also be in contact with the ball as well. Place your hands together with your arms above the chest. Start to roll your body until the side of your shoulder and your arms are on the swiss ball. Your hands should now be facing towards the wall.

Sets, Repetitions and rest: 2 sets of 15 reps, with 45 seconds rest

  1. Tricep push downs.



Benefits: Works the back of the arm.

Attach the exercise band under your feet and start with your elbows bent and your arms above the head. Straighten your arms until the elbows are fully extended, and make sure that you maintain your elbow position as you return your arms to the start.

Sets, Repetitions and rest: 1 sets of 15 reps, with 45 seconds rest

  1. Pull Over:



Benefits: This exercise works the muscles in your back called the lats.

To do this exercise place the resistance bands around a table leg and make sure the table is secure (won’t move). Start with your arms behind the head and pull your arms towards your waist without your arms bending.

Sets, Repetitions and rest: 1 sets of 15 reps, with 45 seconds rest

You should now fully understand how to do exercise at home with equipment. This program should only take between 20-30 minutes; it will work the whole body. It is best to do this program 3 times a week but you decide how much time you can allocate to this program because two times a week is better than none. In the next edition we will be looking at a more advanced home gym and program. The program will be the same duration but the exercises will be more difficult using more advanced pieces of equipment.

 Topic: How to do exercise at home

Category: Home exercise

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