The lack of time (people who have work days of ten and up to twelve hours or even have several jobs) and, mainly, the lack of money, make many people who want to start playing sports wonder how they could do it without leaving of home and what exercises could be done at home without the need for equipment.
Today we are going to analyze a series of exercises that you can do at home in a short time and with practically no more material than your own body so that you can train strength and cardio without problems and without going out to the street or to a gym.
The beginning and the end of all training: warm-up and return to calm
When we talk about the structuring of a training , people focus exclusively on how to organize the routine, their exercises, series, repetitions and rest times, but very few people consider two points very, and I repeat, VERY important: the warming before performing our routine and the subsequent return to calm.
We have highlighted the adjective in capital letters because these two points are totally undervalued, and people believe that it does not matter if we skip them. And really, skipping warming can lead to injury .
Warming up: Why is it so important?
Warming is important because it is that period in which we are preparing and alerting our body and our systems for what is to come next: we are “degreasing” muscles and joints, we begin to raise the pulsations of our heart so that the effort does not catch you by surprise and we go “getting on paper”.
Personally, I am not very much in favor of performing static cold stretchesbecause of the possible risk of injury when subjecting a muscle that is cold and resting to a stretch. Instead, I would recommend dynamic stretching or ballistic movements performed smoothly.
For the warming to be effective, we should dedicate at least five to ten minutes(depending on the activity we are going to do) and not do it in a hasty or hasty manner. Remember that it is about our body getting warm.
The return to calm: As important as warming?
The return to calm is important from the point of view of that it supposes a gradual and progressive brake for our organism and thus avoid “stopping” it in dry at the end of the routine. Thanks to this part of the training, the pulsations go down slowly and in this way we recover our breath.
As for its duration, it should occupy about the same as heating, that is, between five and ten minutes . At this point we could perform static stretching in a smooth and gradual way , since the muscles are already hot and have performed an activity and the risk of injury will be less than if we performed them cold.
How to combine cardio and strength training at home?
It is clear that at home we can train strength using our own body weight , but what happens with cardiovascular training? How can we train without leaving home?
From my point of view the best option to work cardiovascular resistance at homeand also add the benefits of strength training would be the routines HIIT type with exercises such as burpees, push-ups, plates, strides, jumps in X, the movement of the climber …
All the exercises mentioned above have one thing in common, and that is that they act on several muscle groups at the same time and, if we perform them at the right speed, they can become really strenuous (that the goal is not to suffer a heart attack either, but that your training is not a walk in the field). It is necessary to look for the concrete point of difficulty that supposes a small challenge and we can go surpassing it progressively.
Exercises to perform without material: taking advantage of our body weight to gain strength
If you take a walk around the house and go analyzing the objects that you find, you will discover that we all have an authentic gym inside our home: from a simple chair or stool to a table, the sofa or, of course, the floor.
Push-ups
A classic that should not be missing in any exercise routine with our body weight and that will allow us to gain strength in the entire upper body are the push-ups : arms (especially in the triceps ), chest , shoulders and back (very forgotten musculature and that helps us to stabilize and maintain the posture and the alignment of the head-shoulders-hip axis).
Burpees
Exercise that you love or hate with all your strength and in which there is no intermediate point, the burpees are one of the most used exercises to raise the pulsations and in which more muscles intervenes during its execution, since we work almost equally superior train and lower train.
Strides
An ideal exercise to work the musculature of the lower train and the gluteal region , but which will also help us improve our balance, are the strides .
Irons
In all its (almost infinite) variants, one of the best exercises, if not the best, to work the strength of the core muscles , so important in maintaining a correct postureat a general level and a means to prevent injuries by performing other exercises.
Bridge of buttocks
The bridge of buttocks is a good exercise to work one of the most forgotten areas by the vast majority of people (apart from the buttocks): the ischiosural musculature . And to perform this exercise, we can either do it with our feet on the floor or even with our feet resting on a raised surface such as a sofa or a small stool or stool.
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