Effective at home training and its effects even if you can’t go to the gym

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Effective at home training and its effects even if you can’t go to the gym

Pandemic regulations have been relaxed and gyms are reopening in various parts of the world, but some exercise enthusiasts may be cautious about going to the gym. Please be assured even if you are such a person. You can get enough strength with your own weight without using any equipment.

 

To summarize this article … ・ Introducing 5 training”s that can be done without using equipment ・ Self-weight training has the same effect as training using free weights and weight machines. ・It is recommended to perform well-balanced exercise by running, swimming, and cycling .

 

* This article is an article translated from the article “Workouts to help you stay fit without hitting the gym” of MDLinx, an information site for US doctors operated by M3 USA, with the automatic translation tool DeepL. Please give priority to the original text when interpreting the content. Are you still reluctant to go to the gym? According to health experts, you can get in shape without using any equipment. For example, according to a study published in the International Journal of Exercise Science, 18 weight training sessions for just 6 weeks significantly improved cardiopulmonary function. According to Edward R. Raskowski, MD, Mayo Clinic, body weight training, which uses only your own weight to resist, is “similar to training with free weights and weight machines.” is. The US Department of Health and Human Services recommends moderate-intensity exercise for 150-300 minutes and high-intensity exercise for 75-150 minutes per week. So this time, I will introduce 5 training’s that can be done without using equipment and their effects.

push ups

Push-ups are typical weight training. It is an exercise that literally lifts the body to strengthen and grow the strength of the arms, shoulders, chest, and trunk. According to Harvard Health magazine, the best ways to do push-ups are: First, place your palms on the floor just below shoulder height, fully extend your arms, and keep your legs open within 12 inches (about 1.5 cm) in a “full plank ” position. Keep your back and legs straight so that your weight is even. In one workout, lower your body until your elbows are at 90 degrees and then return until your arms are straight. Keep your gaze on the floor and slowly finish the session. If it is difficult, you can do it in the same position with your knees on the floor instead of your feet.

Squat

Squats are workouts that train the muscles of the upper limbs, buttocks, and core. As an effect, it helps to improve stamina and prevent falls. The first way is to sit in a chair and open your legs to your waist. Tighten your buttocks and abdomen, exhale and push your feet to make yourself stand up. Then take a breath and sit back. You can put your hands sideways, on your thighs, or in front of you during operation. According to a strength training article published in The New York Times, the second squat method is to first open your legs to shoulder width and stand with your hands on the back of your head. Lower your body until your thighs are parallel to the floor, stop, and then return to standing again. To protect your knees, push out your back of your head as if you were sitting in a chair, and use your buttocks and thighs to return to a standing position. If done correctly, only the knees will move in the first half of the movement and only the hips will move in the second half. Again, don’t rush this action. The longer you are tense, the more effective your training will be.

Step up and step down

Step training (step up and step down) allows you to train almost all the muscles of your legs without using a leg press machine. It doesn’t matter if you have a sturdy hill, such as a block or the bottom of a staircase. First, keep your legs parallel and open about the width of your hips, then lie down on your arms and stand in a relaxed state. Slowly place your right foot on the step to keep your torso straight. Then stretch your right leg and put your entire body on the step. After a short pause, turn your left foot back and return your body to the ground (keeping your core straight). After finishing one set of reps, we aim to change the starting foot in order to train both feet evenly. You can speed up your reps to increase the intensity of this workout, but the key here is to maintain good posture.

Mountain climbing

This training is similar to the movement of a climber climbing a steep slope, but can be done safely at home. Because it is a whole body exercise, you can train muscles such as the trunk, back, arms, and legs, and it is also an aerobic exercise. According to an article in The Times, here’s how to do it: First, put your palm on the floor about the width of your shoulders, and put your instep on the floor about the width of your waist, and take a full plank posture. Bring one leg forward so that your knees bite into your abdomen. Then straighten your bent leg back to the ground, and at the same time put your other leg forward and put your knees on your abdomen. If your wrists are heavily strained, you can place your hands on blocks or steps to raise your upper body and reduce the weight on your hands.Take a plank posture. Bring one leg forward so that your knees bite into your abdomen. Then straighten your bent leg back to the ground, and at the same time put your other leg forward and put your knees on your abdomen. If your wrists are heavily strained, you can place your hands on blocks or steps to raise your upper body and reduce the weight on your hands.

Plank

Planks help train the muscles of the trunk, arms, shoulders, and legs (and also the muscles of the abdomen). It is especially effective for people with low back pain and those who sit all day long because it can train the muscles of the lower back. First, place your forearm (or palm) and instep on the ground. Then, with your body straight from your head to your heels, tighten your abdominal and gluteus maximus muscles. And just keep it as long as possible. If you have difficulty planning, you can also do it with your knees on the floor.Planks help train the muscles of the trunk, arms, shoulders, and legs (and also the muscles of the abdomen). It is especially effective for people with low back pain and those who sit all day long because it can train the muscles of the lower back. First, place your forearm (or palm) and instep on the ground. Then, with your body straight from your head to your heels, tighten your abdominal and gluteus maximus muscles. And just keep it as long as possible. If you have difficulty planning, you can also do it with your knees on the floor.

For a fulfilling training

 

One of the tricks to keep working out is to start small and build up slowly. Start with the number of rep and sets you can achieve and increase each week. Also, don’t forget to run, swim, and cycle for a well-balanced exercise. MDLinx provides details on home workouts for doctors. Workouts to help you stay fit without hitting the gym | MDLinxLet’s exercise . MDLinx provides details on home workouts for doctors. Workouts to help you stay fit without hitting the gym | MDLinx

 

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