By the healthiergang writer , personal trainer.
How many times does it happen that we don't find time to go to the gym or simply don't want to leave the house or don't want to train in a very crowded place?
As summer approaches, the desire to get back into shape increases and it is enough to dedicate an hour of time two, three times a week to achieving this goal.
Here are the 5 exercises that can be done at home. Here's how to train at home women.
Premise. It is important to remember how essential it is to start with a good warm-up. 5/10 minutes of jogging on the spot or alternating step up are enough (you can use a simple stool or a step).
Warming up is essential because it accelerates the heart rate and breathing, allows the joints to prepare for the work that will follow and to keep the muscles warm in order to avoid suffering trauma.
1. Crunch o sit up
To train at home for women, try this exercise To train this area you can perform crunches or sit ups, this exercise is very well known and the most performed, great for inexperienced athletes.
For slightly more advanced athletes, it is recommended to perform frog kicks: sit on the ground with legs and pelvis flexed, thighs gathered close to the chest. Even the hands can be gathered on the chest, which increases the difficulty of the exercise, or placed on the ground, next to the buttocks, remembering however to avoid pushing to help the execution; the hands must serve only as a point of support.
Starting from this position, extend the legs forward and at the same time bring the trunk backwards; It is important to remember that your feet must not touch the ground.
Having reached this position, return to the starting position. Complete the assigned repetitions.
The most common mistakes made when performing this exercise are:
- move your legs without moving your torso at the same time;
- help yourself with your hands;
- arch the lower back to aid execution.
It should always be remembered that in this variant there is a greater activation of the hip flexor muscles, the anterior rectus quadriceps and the psoas.
It is important to pay close attention to the work that is also required on the lower back.
2. Push ups
In this exercise the main muscles involved are: pectoralis major, triceps anterior head of the deltoid; the various stabilizing muscles and the core area also work.
For a correct execution, lie down on the ground in prone position, feet together, hands positioned at a distance slightly greater than that of the shoulders.
Starting with your arms outstretched, slowly descend until your chest touches the floor and return to the starting position.
It is important to pay attention that the back does not arch downwards during the movement, or not to bring the glute upwards, to reduce the load during the movement.
The most frequent mistakes when performing this exercise are:
- do not lower the shoulders and pelvis at the same time;
- perform the movement in half;
- excessive speed of execution;
- arch the lumbar spine.
For the more inexperienced athletes it is possible to perform the variant with the knees resting on the ground, in order to reduce the load, or resting on the wall. Also, by bringing your arms closer to your torso, then doing the pushups with closed arms, you can make your triceps work harder.
3. Lunges
In this exercise the main muscles involved are: quadriceps, gluteus maximus, adductor, biceps brachialis, anterior brachialis and brachioradialis. Secondary is also involved ischiotibialis, rectus femoris, finger flexor, pronator teres.
To perform this exercise you need 2 simple dumbbells of 1 kg each.
For a correct execution, start from the natural standing position, grab the dumbbells, elbows locked to the hips, hands in supination.
Step forward, taking a step slightly longer than normal, bringing your body weight to the forward leg and flexing the back leg, bringing the knee closer to the ground.
At the same time, as you take the step forward, flex your arms bringing the palms of your hands towards your shoulders. It is important to keep your back straight while trying to stay balanced. Bring the body back with a push of the leg forward and at the same time extend the arms. Complete the series.
It is important to remember not to cross the foot line with the knee during the forward lunge to avoid overloading the joint. It is thus possible to prevent probable damage in this delicate area.
The most common mistakes made in this exercise are:
- go beyond the foot line with the knee;
- hunch the back;
- go down halfway with the legs to facilitate the execution;
- space your legs too far between them.
Regarding the arms:
- push the elbows back to shorten the movement;
- bring the elbows up to reduce the load, shifting some of the work to the deltoid;
- flex your wrist on the climb.
For the more inexperienced athletes it is recommended to perform the movement of flexion of the arms, in a standing position and then perform the lunge in order to work with the right positions and the right movements.
This is a great exercise not only for the variety of muscles it activates, but also because it improves motor coordination and balance.
4. Squat & Press
In this exercise the muscles involved are quadriceps, gluteus maximus, deltoid, triceps; the ischiotibial, adductor, gastrocnemius, lumbar, stabilizing and paravertebral muscles, biceps and trapezius also work in a secondary way.
To perform this exercise you need two 1/5 kg dumbbells.
For a correct execution, stand up looking forward, feet slightly turned outwards at an angle of about 10 °, legs slightly wider than the hips.
Grab the dumbbells with your hands and place them next to your head. Descend by bending the legs until the thighs are parallel to the ground, 90 ° angle behind the knee; keep the abdomen and lumbar muscles tightly contracted and do not lift either heel or toe off the ground.
During the ascent carry out a stretch with the dumbbells upwards until almost complete extension; descend in a controlled manner until you return to the starting position. Finish the series.
The most frequent errors are:
- arch or arch your back during execution;
- to make the knees converge inwards or outwards;
- go down too much;
- perform the rebound movement;
- go beyond the foot line with your knees.
In arm presses:
- arch the lumbar spine too much;
- perform the momentum movement;
- lock the arms at the top to rest.
For the most inexperienced athletes it is recommended to perform the exercise separately, i.e. first the squat and then the stretches, in order to first learn how to perform the movements and control the execution thus avoiding possible trauma.
5. Hip abductions
The main muscles involved are: gluteus medius and gluteus minimus, tensor fascia lata, sartorius.For a correct execution, lie down on your side and bring the leg into abduction, taking care not to move the pelvis, consequently modifying the type of movement that occurs. performs.
The advantage of working on the ground is that the movement against gravity is performed; in this way, even in the terminal phase of the movement, muscle contraction remains present. It is therefore advisable to use weighted or elastic anklets to increase the level of difficulty.
It is a very simple and easy to perform exercise, suitable for all types of athletes, beginners and not. One of the exercises for training at home, women.
The most mistakes made during the execution of the exercise are:
- touch the ground in the descent;
- arch the body laterally to rise higher;
- perform a hip flexion and not an abduction;
- repeatedly reaching the joint limit of the hip;
- perform only half movement.
Conclusion
With these few simple exercises you can train at home women and create any type of workout routine possible such as HIIT, PHA, CFT.
Depending on your goal, we still recommend repetitions between 8 and 15 recovery times not exceeding a minute and a half, slow and controlled executions (TUT 2-0-2), increase the workload and difficulty with regular frequency in order to allow a constant improvement.
