If you’re worried about getting started in the gym, there are a number of exercises that you can try from the safety of your own home. Even top athletes and body builders do these body – weight training exercises.
Are you intimidated by the gym? Come on, you’re not alone! Everybody knows someone who has suffered a nasty injury trying to get in shape. Many people get cold feet about stepping into that gym and sweating it out.
The good news is that, if you’re worried about getting started in the gym, there are a number of exercises that you can try from the safety of your own home to get you in tune with your body and help dispel those fears. You know even top athletes and body builders do these body weight training exercises!
Do yoga exercises instead of popular exercises
Of course, you probably know push-ups and crunches. These are very popular but quite boring and sometimes quite difficult! So let’s broaden our horizons. Yoga can be good.
When you take away the mystic element, yoga has many good body weight exercises. A few more good examples include the plank pose, side plank pose, squats, lunges, burpees, mountain climbers and tricep dips. All working your muscles by use of your own body weight.
Besides, you can do these exercises anywhere. Unlike swimming and running which require special equipment and appropriate physical condition like a swimming pool or a running lane, you can do exercises like squat jumps, jumping jacks, scissor jumps within 6 square metres.
Listening to your body is the key
These exercises are also versatile. You can use them in your warm ups or you can have them as exercises in their own right as they target your heartbeat and heart rate. Just do not forget to continue your programme with short intervals of recovery. As a guide when exercising listen to your body. Stop when you feel too much pain. Do not panic about trembling muscles, trembling is proof that they have been working.
Body-weight training exercises follow each other with a certain number of repetitive sets. In order or benefit from the exercises or reach your fitness goals, it is crucial to maintain the right posture while exercising.
If you start to feel tired, you should switch your exercise, but never lose your posture. Changing the exercise will enable you to work on different muscles as well help you avoid injuries. For example, losing your posture while doing squats may result in severe knee injuries. So, as a beginner, you should take it easy.
Try to do these exercises in the correct posture a maximum of 8-10 times. Remember, if you are hurting your knees then you’re doing it wrong! The aim is to strengthen muscles not hurt our knees.
Immediately after squats it’s advised to move onto a different exercise by doing which you can rest also your knees – planks or crunches are two good options. Once you’ve mastered these exercises, you can add some weights to your routine. Don’t forget that it is possible to burn more fat when you support your exercise programme with a cardio routine. But it is of utmost importance that you consult your doctor before attempting body weight training at home and without professional supervision. You must not skip this step particularly if you have previously experienced any injuries.
Do not forget to warm up before the exercise
Before you begin exercising warm up correctly and allow yourself enough time to cool down between exercises. Sparing some time for stretching after finish exercising is another way to cool down and to tone the muscles you have worked on.
The exercise program you can see below might provide you a sample for your future work-outs. Follow these steps and you will be successful in no time!
Exercise programme list:
- Jumping jacks
- Wall sit
- Push ups
- Chair step ups
- Triceps dips
- Side plank
- Push up rotations
- High knees / running in place