Workout at home: what does it mean? It simply means working out at home e tone the body to get back in shape without having to spend money in the gym. Surely you don't have many tools available, but you really only need a few to train the whole body in a complete way.
Giovanna Lecis, fitness expert by OnlyBelleza, offers a total body program that alternates cardio and muscle strengthening exercises. This home workout works your arms, legs, abs, butt and heart in one go.
Si they alternate aerobic training with toning exercises, with no downtime.
The three strengthening circuits within the program consist of several toning exercises to be done one after the other.
Workout at home: the benefits
The goal of this type of training is to improve strength, endurance and muscle tone.
This program is within everyone's reach but, like any workout, to obtain physiological benefits it is very important to be constant and to associate a balanced diet with movement.
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What is cardio work?
Many think that cardio work is just a long-lasting, moderate-intensity physical activity, such as walking, running, or cycling.
But in truth any form of exercise can classify itself as "cardio" if it does increase heart rate and speed up breathing.
In fact, it is enough to stimulate the main muscle groups, such as arms and legs, because when the important muscles work they need oxygen and this demand makes increase the pace of your cardio respiratory system.
In this way, you can improve your physical condition and yours resilience and resistance to efforts.
In addition, cardio work helps you to perform muscle strengthening exercises more smoothly, allowing you to increase the number of series over time, because you will have more breath between one and the other.
That's why the cardio work is good for your health and it is an excellent ally to improve your performance when you train.
Muscle toning: the health benefits
THEspecific muscle training is ideal for who want to lose weight or stay fit because it does increase muscle mass at the expense of fat, helping to keep the weight in the normal range.
In fact, every pound of muscle in your body it involves energy expenditure and that is why your muscles help you keep your metabolism at high levels.
The greater the amount of muscle relative to fat, the more the metabolism increases, improving not only the physical appearance, but also the entire cardiovascular system.
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In addition, the toning work is also aformidable weapon for the health of seniors because, thanks to physical activity, the pressure is lower, the arteries are more elastic and the risk of fat deposits is reduced.
This home workout also helps the muscle to oxygenate.
Not only that: toning exercises, like all physical activity in general, give you a hand manage stress better, because they favor the release of endorphins, substances considered a "natural tranquilizer”Which help to dispose of accumulated tensions and sleep better.
Workout at home: how to run the program
This home workout is a progressive muscle strengthening program which will help you get a toned body in a few weeks. Is composed by:
- 2 phases of cardio with the treadmill
- 3 toning circuits with 3 muscle strengthening exercises each.
During the circuits, you train:
- abdominal
- shoulders
- arms
- legs
- dorsal.
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In the cardio phases, however, take advantage of all the benefits of raceand walk fast or uphill, training the cardiovascular system.
The speed of execution must be sustained but not maximal.
You have to perform this home workout without stopping e without recovery because it's designed to help you actively recover.
For example, during the cardio phases, you recover the energy used in the circuits, and vice versa.
At the beginning and at the end of the program there will be a warm-up phase and a cool-down and stretching phase respectively.
Useful material
All you need is a treadmill, a fitness ball, for an elastic fitness and two weights.
Add determination and willpower, and that's it.
Workout at home: precautions and contraindications
Before starting the program, evaluate your physical condition with a sports doctor so as not to subject your body to stresses that could put your health at risk.
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Il home workout must be performed with some precautions: Always starts with a adequate heating for:
- increase body temperature
- improve circulation
- lubricate the joints.
Giovanna Lecis recommends pay close attention to posture therefore, the first few times focus well on performing each single exercise.
Furthermore, this program is not recommended for those who have:
- heart problems
- suffer from joint problems
- pregnant women.
Progressive training to improve your muscle strength
The home workout must be done 3 times a week. If you are not trained, repeat the circuits only once in the first week of training.
In the second week, improving your athletic condition, carry out the program by repeating each circuit twice, always without recovery.
Finally, the third and subsequent weeks, repeat each circuit three times on each training day.
Once you get to a enviable athletic conditionTo make your workout harder, you can increase weights and turn cardio walks into runs.
In short, it is a home workout that allows you to follow a complete training program to get back in shape.
Click here to download and print the training program
Workout at home: illustrated guide
Heating
A fundamental phase to activate the body and avoid unpleasant injuries. Walk for 10 minutes on the treadmill to get in motion and get the best out of the actual exercises.
Circuit 1
1 - Abdominals with your back on the ball
Feet on the ground and back resting on the fitness ball.
Bring your hands behind your neck, but be careful not to push during the exercise or you will have neck and neck pain.
Inhale and, exhaling, lift your torso bringing your belly in. She inhales and returns to the starting position.
During the exercise, keep your gaze upwards: it will help you not to strain your neck and avoid pain.
Do 20 repetitions.
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2 - Push up with weights
Stand or sit on a chair, with your legs firmly on the ground and weights in your hand.
The starting position sees you with the weights at shoulder height and your palms facing forward.
From this position, push towards the other until your arms are almost fully extended.
Then return to the starting position. Warning: the descending phase must be slow, in order to control the movement and avoid injuries.
Do 15 repetitions.
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3 - Biceps with elastic
A good exercise to train your arms, especially focusing on the biceps.
Stand up, placing the fitness band under your feet. Keep your back straight and hold the two ends of the fitness band in your hands, with a neutral grip, i.e. with your palms facing each other.
The exercise begins with the arms extended along the body. Keeping the arms close to the body, bend your elbow until it forms a 90 ° angle, then return to the starting position.
Do 20 repetitions.
Workout at home: the cardio phase
After the first circuit, move on to the cardio phase: 5 minutes of walking uphill, which help you recover after the efforts of the previous three exercises, while leaving the whole body active.
Circuit 2
1 – Squat
Starting standing, legs shoulder-width apart, toes turned slightly out, the weight of the body perfectly centered.
Bend your knees as if to sit down, bring your buttocks back relieving your toes and feeling the weight of your body on your heels.
Keep your torso straight, your abdomen active, and your arms forward to help you find balance.
Then return to the starting position.
Do 10 repetitions.
2 – French press
Lying on your back on a flat bench, or on the fitness ball, with your feet flat on the ground.
Hold the weights with a neutral grip (so with your palms facing each other) and extend your arms straight up.
Just move your elbows, bringing the weights back to head height.
Extend your arms again and return to the starting position.
Do 20 repetitions.
3 - Bridge
Lying on the ground with your arms extended at your sides, bend your legs and rest the soles of your feet on the fitness ball.
Inhale and exhale lift the pelvis off the ground up to the shoulder blades.
Keep your shoulders flat on the ground to avoid neck pain.
Maintain your balance by pushing your feet on the fitness ball and with your arms.
Then inhale and return to the starting position.
Do 15 repetitions.
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The cardio phase
Once the second circuit is finished, he returns to the treadmill.
5 minutes of brisk walking to recover and keep your body warm and active.
Circuit 3
1 - Alternating back lunges
The exercise begins standing up, with your hands resting on your hips.
Step back with your right foot, keeping your back straight and flexing your knees, which should be at 90 degrees.
When your right knee is about to touch the floor, return to the starting position and do the same movement with your left leg.
Do 10 repetitions.
2 – Chest press
Rest your head and shoulder blades on the fitness ball.
Grab the weights and bring them over your chest, with your arms in line with your shoulders.
Rotate your wrists so that your thumbs are facing each other.
Slowly bend your arms and extend your elbows.
Bring your arms back up and bring them closer, without letting the dumbbells touch.
Do 20 repetitions.
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3 - Remake
The last exercise of the home workout works your lats.
Slip the elastic under your feet and hold both ends with a neutral grip (then palms facing each other).
Bend your knees slightly, keeping your feet at a distance slightly above that of the shoulders (if you want to decrease the degree of difficulty, perform the exercise with the feet closer together: the more the legs are spread apart, the more difficult the exercise is because the elastic is more taut). Back slightly tilted forward, but straight, with the head aligned with the spine.
Lift the elastic as high as possible, moving only your arms, keeping your elbows at your sides and bringing your shoulder blades together.
Hold the contracted position for a few seconds, then extend your arms in a slow, smooth motion.
Do 15 repetitions.
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Cooling down and stretching
To end the training program, step on the treadmill again e do 5 minutes of slow walking. Once done, focus on stretching, which is useful for relaxing and defining the muscles.
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