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If you want to workout at home but you’re discouraged thinking that home-exercises are limited or training at home is not as effective as working out in a commercial gym, well let me tell that is not completely true.
You can design home exercises to fit your needs and make it possible to achieve results to improve your body like gaining muscle and losing body fat or maintaining your present physique if you’re satisfied with it.
Before I continue about home exercises and home gym, let me say that I have nothing against fitness clubs and gyms, and whatever gives you the incentive and encouragement to do your workout on a consistent basis, then you should go for it.
There are many people though, who would like to have the option to work out at home but are hesitant thinking it can be an expensive investment to have a home gym or thinking that home exercises are not as effective as working out in the gym in losing body fat and gaining muscle mass!
But I’m here to dismiss these thoughts and explain to you how to obtain affordable and effective fitness equipment in order to have a wide-ranging home gym and tell you what home exercises that can really burn calories and transform your body to your satisfaction.
Fitness equipment for home gym are; elastic bands, resistance tubes, stability ball, door chin-up bar and bench is optional.
Let me first mention exercises for your legs (thighs, inner thighs, and calves).
-Bodyweight squats: Mainly target your thighs. And the lower you can squat (below knee level) the more effective it can be.
- Lunges (static, dynamic, and walking lunges…Ouch!): target thighs and inner thighs…they are an excellent exercises to firm and possess curved nice looking legs.
-Step-ups: target thighs and inner thighs. You can use a stool, study chair, or other similar sturdy objects and the higher they are the more challenging the exercise becomes.
-Supine leg curls: mainly target your hamstrings the back muscles of your thighs.
-Heel raises: target calf muscles by raising your heels and you can perform it with one leg or both.
For the upper body you can perform different exercises for your core (six pack abs, side muscles or love handles; external and internal oblique muscles, and transversus abdomens)
- Regular Crunches and sit ups on the floor or stability ball
- Hands bridge, elbow bridge, hand side-bridge and elbow side-bridge.
To exercise your chest and triceps, shoulders and other shoulder-joint muscles, is to perform the wonderful and versatile home exercise push ups and its different versions. Here are a few of them…
- Regular floor push ups
- Modified push ups (kneeling or elevated hand) if the regular is still challenging for you to perform.
- Elevated feet push ups (the higher the feet are positioned the harder the exercise becomes)
- Stability ball push-ups; it can be very tough to perform.
For your back, biceps, and also shoulders you can perform the following exercises…
- Chin ups and its different versions by using the door chin up bar and if it’s difficult to do at the beginning then use the resistance tube to do tube pull-down by anchoring the resistance tube on top the door or the door chin up bar.
- Rowing movement by using the resistance tube to involve other muscles in your back like the rhomboid, part of trapezius and the rear shoulder muscles.
- Performing tube side, rear, front raises and overhead pressing to involve the rest of your shoulder muscle fibers.
You can search the description for the above exercises in search engines or even in Ezinearticles.com large archive for more help on how to perform these home gym exercises.
Try them and give these effective home gym exercises a chance for two to three weeks and you’ll start to see results that I promise because I have been there and done that for myself and many personal training clients too.
Also understand that your muscles can’t distinguish and don’t care if you’re using dumbbells, resistance tubes, your own bodyweight, or a sack of potatoes; they all provide an essential common factor called resistance and tension on your muscles where they can grow.
So next time if you don’t feel like driving to the gym because of bad weather, traffic or just don’t have the time and need to do your workout, an effective home-workout that is, then just follow some of the above mentioned home gym exercises and you’ll do just fine working those muscles and burning a sufficient amount of calories. Training at home is effective, convenient, and fun.
Founder of how-to-exercise.com , Mohamad Alodah, BA Health Promotion, American University, is an ISSA certified personal trainer with many years of experience specializing in strength training, diet, kinesiology and anthropological nutrition. Mohamad has perfected customized programs to motivate individuals to achieve their goals in strength and endurance building, overall fitness improvements, alignment, flexibility, and weight loss. how-to-exercise.com reveals the secrets that have been most successful for proven results.
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