In a context where the lack of time, the high costs of The gyms or space limitations hinder access to structured training, The exercises at home No team have become an efficient and accessible alternative for many people who want Lose weight and improve your physical condition.
Performing physical activity not only helps control weight, but also improves health cardiovascularstrengthens the muscles and contributes to emotional well -being. According to Johana Sánchez, personal trainer, the key is in constancy and in choosing an adequate routine that adapts to the level of each person.
Benefits of exercising at home without equipment
The benefits of this type of training are multiple:
- Time and money savings: It does not require displacements or subscriptions to gyms.
- Time flexibility: You can train at any time of the day.
- Privacy and comfort: Ideal for those who prefer to exercise without the presence of other people.
- Versatility: There are exercises for all levels and objectives, from beginners to advanced.
In addition, it has been proven that performing at least 150 minutes of moderate exercise a week improves general health and helps maintain a healthy weight, according to the World Health Organization (WHO).
Easy exercises to lose weight at home
Next, some simple and effective exercises are described, which do not require equipment and that, combined with a balanced diet, can significantly contribute to weight loss.
Squats (squats)
The squats work mainly buttocks, legs and abdomen. In addition to tone, they help burn calories.
How to do them: Carolina Alonzo, perosnal coach, indicates that they should stand up, with the feet separated to the shoulder width, flex the knees as if he went to sit, keeping his back straight. Climb slowly and repeat.
Suggested repetitions: 3 series of 15 repetitions.
Jumping Jacks
This cardiovascular exercise accelerates heart rate, improves coordination and helps burn body fat.
How to do them: Standing, take a small jump by opening legs and arms simultaneously. Return to the initial position and repeat.
SUGGESTED DURATION: 30 to 60 seconds per series.
Iron
Excellent to strengthen the Core (middle zone), improve posture and work resistance.
How to do it: Support forearms and tips on the floor, keeping the body straight as a table. Prevent the hip from rising or sinking.
SUGGESTED TIME: Start with 20-30 seconds and increase progressively.
Strides or lunges
They work legs and buttocks, and improve balance.
How to do them: Standing, take a long step forward and flex both knees to form an angle of 90 degrees. Return to the initial position and alternate with the other leg.
Suggested repetitions: 3 series of 10 per leg.
Basic abdominals
Ideal to strengthen the abdomen and burn fat located in the middle zone.
How to do them: Go to bedtime, flex the knees, place your hands behind the head and raise the torso without pulling the neck.
Suggested repetitions: 3 series of 15 to 20 repetitions.
Tips for effective home routine
- Perform previous warming: about 5 to 10 minutes of joint mobility or walking in the place help avoid injuries.
- Keep during the exercises.
- Be constant: The ideal is to exercise at least 3 to 5 times a week.
- Hydrate before, during and after of training.
- Accompany with a balanced dietsince the exercise alone does not guarantee weight loss.
With discipline, motivation and simple routine, it is possible to achieve visible results and significantly improve the quality of life.