Some people don’t have the luxury of accessing fully stocked gyms with weights and machines due to lack of time or the fee charged. Resistance training at the gym can be great because you work with a coach and even access the equipment. However, it does not mean that doing resistance training at home is less effective. The results are roughly the same, as long as you master the right form of those exercises. Your body can grow without the need for any equipment. Do not waste time because you don’t have the equipment. Get to work with body weight training exercises. These exercises involve pushing and pulling your body weight in the process, toning, defining your muscles and slimming your body. The other benefits of strength training is that you get to increase energy levels, relieve stress, and decrease sarcopenia, which is the loss of muscle mass associated with old age. Below are exercises that will help you build strength while at home.
This video shows some great examples of resistance exercises using resistance bands:
Squats are fundamental when it comes to strength training. When doing squats, you activate your core and back while toning and tightening your whole body. Besides, with squats, one can burn more fat as compared to other exercises, triggering muscle gain. The fundamental way to do a squat is by standing with your feet shoulder-width apart with your toes turned out slightly. Proceed by bending your knees while pushing your hips back. Ensure you keep your core engaged, back flat, and check upright. Another trick is to squeeze your butt at the top to deeply engage those muscles. Do not forget to put your weight on your heels throughout the exercise. Practice this move several times to experience its benefits.
These are compound exercises meaning that they engage several muscle groups at once. Engaging many muscle groups at once causes the heart to quickly get blood rich in oxygen to your muscles hence, an excellent cardiovascular exercise. With the right training, pushups promote a proper posture. They also prevent lower back pains and so they should not be neglected. To do pushups, place your hands on the ground slightly wider than the width of your shoulders. Lower your body such that your chest almost touches the floor and then squeeze those glutes and abs as you lower and raise your body. You can also start with your feet on the floor and arms on a slightly raised bench, till your strength gets better.
Lunges involve moving backward and forward while shifting your weight. They are a great way to build thigh muscle and improve the flexibility of your hip flexors. Lunges differ from traditional squats because they train each leg individually hence improving your balance and coordination. When you work on one leg at a time, it helps with muscular imbalances and promotes symmetry. To do lunges, ensure you are standing upright with your feet apart. Take a big step forward with your knee bent at 90 degrees. Your shoulders should be over your hips, and your knees over ankles.
Note that a strong body is a healthy body and that you can get a muscular body right in your home. You only need to know which exercises will help you build strength and master the right form. Feel free to incorporate all of the above activities to maximize the gains.