How to do effective strength training at home with rags, a bed, and a chair

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

These strength exercises are specially adapted for a minimum of equipment and free space.

To get the most out of your home workout routine, it is important to follow the correct technique. Here are a few tips on how to achieve great results using the most common furniture and other simple items.

1. Squats using the wall

Squats are often done incorrectly. This leads to the fact that girls swing their legs instead of forming beautiful gluteal muscles. I offer two options for squats against the wall, if it does not work out, you can do them with a chair.

Correct squatting is done through the maximum abduction of the pelvis back and only then down, below parallel with the floor. The shins should be perpendicular to the floor, the support is on the heel. At the same time, it is important to stand correctly, spreading your legs wide enough and turning your socks 45 degrees. This is important precisely for working out a woman's figure - a wide stance of the legs.

2. Exercise with a chair

Do these exercises for three sets of 15-20 times.

Squats

Sometimes it can be difficult to do wall squats without losing your balance. Then you can use a chair. Approach the chair with your face, and with your legs, as it were, wrap it around the front legs. When performing the exercise, the chair will not allow the knees to go inward, and you will not fall, since you can hold on to it if necessary. Make sure that your back is straight, your stomach is pulled in, and your knees do not go over your toes.

Lunges on the back of the thigh and buttocks

Go to the back of the chair and grab it with your hands. Place your leg at a 90-degree angle to the floor, rest your knee on the leg of a chair, and push the other leg as far as you can. During squats, the support on the leg of the chair will not allow the knee to protrude beyond the sock, and the back of the chair, which you hold on to, will allow you to take your leg as far back as possible.

It is important that the chair does not slip. To do this, rest it against a wall or place it on a non-slip mat.

Push ups

Exercise for those who find it difficult to push up from the floor, which is common. Do not be complex about this. Start with push-ups from the chair: they are somewhat easier to do, and the power load on the muscles of the arms is provided to you. If you train regularly, you can later do push-ups from the floor without any problems.

Raising and raising legs

For those who are not advised to load the knee joints or back, there are excellent exercises for the back of the thigh and buttocks. You need to lie on a chair face down so that it is convenient to grab it with your hands. Place something soft on the chair to keep you comfortable. Raise both legs at the same time, spread, bring and lower. If the load is not enough, I simply add weights to the legs.

Cross swings

You will need a highchair here. Having gotten on all fours with your feet to the apparatus, raise and lower your leg, describing an arc in the air through the chair, without touching it.

3. Bulgarian lunges using the bed

Isolation exercise aimed at working out the gluteus muscle. Bring the instep of one foot to the edge of the bed, fix the straight position of your back, and take a step forward with the other foot. Do the exercise in this position. Bend the knee of the supporting leg as you exhale until the thigh is parallel to the floor, and push yourself to the starting position, resting on the heel.

4. Replacing the Smith machine

You will need counterweight dumbbells. Do squats (follow the correct technique) and at the same time raise your arms with dumbbells in front of you to parallel with the floor. Perform three sets of 15-20 times. A very effective isolation exercise for the back of the thigh and buttocks.

5. Sliding exercises

Sliding exercises enhance the training effect as the muscles work with increased stress along all motion paths and you need to exert effort to maintain balance. For these exercises, special discs are usually used. At home, you can completely do with a terry towel or dry rag.

Option 1

Squat on one leg, bending it at the knee, and slide the other back. Perform the exercise alternately for each leg: 3-4 sets of 10-15 times.

Option 2

When performing the exercise, an additional load is created due to the correct positioning and movement of the foot: it is only half on the towel, the heel should be on the floor. When you begin to perform the movement, lift the heel off the floor. Do squats with body rotations or alternate glide legs forward. And you will practice and you will rub the floors.:)

There can be many options, the main thing is to understand how to do the exercise correctly, which muscle group you are loading at the same time and what result you want to get. Well, include a little imagination.