Tips for the Best Strength Exercises You Can Do at Home

Tips for the Best Strength Exercises You Can Do at Home

  • 15/12/2019

Tips for the Best Strength Exercises You Can Do at Home           

Most people are wrong to think that strength exercises are primarily aimed at enlarging your muscles. Yes, your body will start resembling that of a professional bodybuilder but there are numerous other benefits to performing strength exercises at home.

For once, as your muscle mass increases, your bones too will get stronger. Expect to improve your balance and coordination that will help you burn more calories faster, aiding your efforts to lose those extra kilograms. If you think strength exercises are the right fitness activity for you, here a couple of tips on how to perform them from the comfort of your home.

“Freeing up” weights

You might be used to machines that gyms have in large numbers but for home strength training, you’re going to require free weights. Not only are they cheaper to get but they are easily stored away, as dumbbells take up much less space than, let’s say a fitness machine.

If you wish to replicate the conditions you would have at a typical gym, then add a large barbell and weight bench to make it possible to perform a wider array of exercises. Finally, a yoga mat would help prevent bruising while exercising on the floor.

Establishing a schedule

In order for your muscles to grow, you need to rest them. Any good bodybuilder will tell you that sleep is twice as important as working out and dieting right. That’s why you shouldn’t push your body too hard even if you have all the conditions necessary at home. Ideally, you should work for the same muscle group, like lower or upper body muscles, two or three times a week, with a mandatory day between two sessions. Alternatively, you can opt to do a full-body training twice or thrice a week.

Adding weight slowly

Like with any other kind of training, mastering the techniques is more important than increasing the number of reps or in our case, adding weight. In fact, only when you are 100% sure you are doing each and every exercise, can you start adding weight slowly. Usually, the boundary is at 12 to 15 repetitions. When you reach the maximum with a certain weight, only then are you ready to pick up the heavier dumbbells.

The importance of breathing

Have you ever talked with your crush when you were a child and forgot to breathe? There is nothing usual about this scenario as it may reoccur in strength training. While powerlifting, you will feel the natural need to hold your breath when strength training but you must remember to fight it. Namely, you need to breathe out while lifting the wright and then slowly breathe in as you lower it back to the ground.

Unless you stick to this rather simple exhale/inhale procedure, you are risking serious injury, like getting a hernia. If you find it impossible to create, then you might have overloaded your muscles, which is a frequent occurrence in strength training. There are belts that help you lift greater loads, so visit the website to find out.

The importance of a good warm-up

You are probably eager to start exercising, especially after a period of prolonged inactivity. However, you still need to warm up before you are ready to lift unless you want to contract a serious injury. Depending on the length of your training sessions, you will need five to ten minutes to warm-up, on average. This can consist of stretching, jogging or cycling. If you own a treadmill or an exercise bike, that would be ideal.

Wall pushups as a means of warming up

Apart from a light warm-up, you can start your training session with an exercise that will warm-up and work your muscles at the same time. Instead of plain pushup during which you lift your body off the ground, try to push off a wall, i.e. a vertical surface.

You won’t need any equipment for a wall pushup but the exercise will nevertheless strengthen your arms, chest, shoulders, and back. Simply face the wall and lean forward, touch the wall with the palm of your hands at shoulder height. Bend the elbows as you bring your torso close to the wall before holding that position for one second. A word of notice, don’t forget to breathe out, as you slowly push yourself back.

These were just home of the most important tips concerning strength training in home conditions. Yes, it is easier to power lift at a public gym but if you are persistent and you acquire the right gear, you won’t lose much if you work from the comfort of your home.

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