Gym exercises you can do at home

If you want to get fit, but you do not like going to the gyms or you may not have time to work out there, know that the solution is to do it yourself out of the house and spend about 40 minutes minutes. in the sun. He doubts?

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So, check out the list of activities that can be done by anyone at any time, and best of all, without leaving home.

Gym exercises that can be done at home

race is stable

The first exercise on this list is great for warming up and improving your breathing. Stand up, pretend to run, but do not move. Do 4 lights in 40 seconds, with a 20-second break on each light.

side up

To do this exercise, you will need dumbbells. Stand up straight, try to keep in an upright position, with your arms and hold the dumbbells. Raise your arms to your shoulders and lower your hands to your hips.

You can do this exercise only using one arm at a time, in groups of 10, with a 1-minute break. This exercise works on the trapezius and shoulder area.

Forward promotion

This workout is similar to the previous one, but with a focus on working on your chest and shoulders. To do this, use a bench for support. Then sit in an upright head position, back on the chair, raise your hands forward so that the shoulders are high and slowly lower to the starting position.

You can do one arm at a time and stand up if you want to. Make 3 sets of 10, including 90 second breaks.


For lower back exercises such as the glutes and hamstrings, the squat is ideal for easy running and shifting. To do it you have to bend your knees, keep your legs slightly apart, squat with your buttocks on your back, as if you were sitting on a chair.

Then, lower and raise, pointing to complete the angles between 45 and 90 degrees. Do 3 sets of 10 to 15 repetitions. Make sure your spine is always straight, so you will be better at exercising and less likely to injure yourself.

Abdominal supra

This is a classic and often not desired, but the result always ends up paying for the effort, because it strengthens the muscles of the abdomen in the long run. Lie on the mat, with your knees bent in a 90 degree position, ensuring that your feet are firmly on the floor.

Support your hands on your head carefully and raise your back off the floor inhaling and descending exhaling. Do 3 sets of 10 to 15 repetitions and increase as your body gets used to the exercise.

burpee ua

This is a Crossfit workout that can do a lot to improve body cooling, improve cardiorespiratory endurance and is good for burning calories. To do this, you need to stand straight with your feet slightly apart at the shoulder height.

The shot is to lower yourself until your hands are on the floor and keep in that position when your legs stretch back. Then do all the push-ups and come back with your feet forward and jump to use your body strength.

bench triceps

This exercise is also called the fall chair. Its finish can be achieved with everything from chairs to chairs and even on stairs. To do this, follow these steps: The chair should be behind you, so place your hands on the chair, hold your arms straight and raise your legs forward , leave your knees bent and hold your heels to the floor.

Lift and lower your body, taking care to maintain a healthy body, as you need to straighten your spine, do it 3 times, with 10 repetitions.

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