Tone your body without leaving home! Although many gyms provide you with different machines designed to strengthen muscles. The truth is that in your own home you can create a particular gym by buying weights of different kilos to be able to work your muscles and get. It helps to get a stronger and slender body. Anyway, you must remember that to be able to show off a perfect figure you need to accompany your strength routine with cardiovascular exercises that will help you lose the accumulated fat. In this article, we will offer you different weight training exercises at home so that you can tone up parts of your body such as the abdominals, legs, pectorals or arms.
Weight training exercises at home
Does training at home provide the same results as doing it in a gym? No. Keep in mind that in a gym you have specialized equipment to work for specific muscle groups and, in addition, they offer you a wide variety of weights so that you can combine intensities and, thus, make your body work at the highest level. Anyway, even if it is not exactly the same, if you buy dumbbells with different weights, you can increase your work at home and get good results.
That said, you should also know that in order to observe any changes in your body, you will need to train 3 to 5 times a week in sessions that last 20 to 50 minutes (maximum!); It is also essential that you warm up before and stretch after each workout to get the most out of the health of your muscles and avoid future injuries or discomfort.
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A very common mistake among people who do weight exercises at home is to try to condense an intense activity in a single day as, for example, do 70 push-ups or 300 sit-ups. This will NOT help you because to see results in your body you will need to be constant and progressive. Exercising your muscles too intensely will only damage and over-train them.
You must also bear in mind that in order to increase your muscle mass (if you are looking for these exercises) you should increase the weight you raise progressively, as well, you will make your body to take shape and more and more strong and fibred. In this other article of a How we give you a series of tips that will help you to know when to change weight because it is necessary to know how to listen to your body in order to take care of it.
Remember that muscle mass is created and increased after exercise, so it is vitally important that you rest your body and not train every day. In addition, to achieve a healthy body, it is recommended that you do not train the same muscle group two days in a row, but rather interspersed it; the abdominals you can work on a daily basis.
10 Weight exercises
We begin to work the muscles that we have in the arms to get toned at home with this routine that will make you work both the biceps and the triceps, the deltoids and the pectorals.
To do this exercise we must stand with our arms flexed at waist level without detaching from the body and holding a dumbbell in each hand. The exercise consists in elevating the weight towards the shoulders and returning to the position of the beginning. The ideal is that you do 3 sets of 15 repetitions and, little by little, you increase.
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Sit in a chair with your back straight and holding a weight in each hand. Then, the first step is to raise your arms to the height of your chest and then lift them over your head, stretching your arms as far as possible. Perform 3 sets of 15 repetitions each and, little by little, see increasing repetitions and weight.
Now we will have to stand up by slightly separating the legs and holding the weight with both hands together. You will have to raise your arms above your head, stretching them to the maximum, then lower them backward and repeat the movement for 15 times. In the beginning, you will have to start with 3 series and then increase.
You can also strengthen your legs with some weight-bearing exercises at home. Muscles such as quadriceps, adductors or glutes can be toned from home with the following exercises.
You have to stand with your back straight and holding a dumbbell with each hand. In this position, you should take a big step forward and lower your butt as much as you can to the ground, without touching it. Then he returns to the starting position and returns to this movement with the same leg. Ideally, you do 3 sets of 15 with each leg and progressively increase.
Now we are going to do the typical exercise of the squats but holding a weight in each hand to get our muscles to work more. You should stand up and put your arms in front of your thighs; in this position, lower your body by bending your knees until you form an angle of 90 degrees, hold for 5 seconds and climb back up again. With 3 sets of 15 at the beginning, it will be enough for you to work your body. If you want, you can open your legs and drop the weights between them (as you will see in the image).
Integral swing with dumbbells
This exercise is based on balancing the weights from front to back, passing under your legs. To do this you will have to hold a dumbbell with both hands and bend at a 90 degree angle, then get up and return to the starting position by swinging the dumbbell above your head. Go back to crouching hard and repeat the exercise for 3 sets of 15 repetitions.
Firm abs with weights
Did you know that you can enhance your abdominal work by adding weights to your exercises? So that’s it. If in your usual exercises you include different weights you will make your muscles have to work harder to get the exercise finished. Below we offer different exercises with weights that you can do at home and that will help you to have a well defined torso.
It is one of the areas of the body easier to strengthen with dumbbells. It’s about standing up by holding a weight in each hand, having your back completely straight and with your legs slightly apart. In this position, we will lower the torso to one side without bending the back and then return to the point of origin. You can turn and descend to the opposite side or work first one side and then the other, as you prefer. The objective is that you do 3 sets of 15 repetitions on each side and, little by little, you increase.
Leg lifts with weight
We’re going to work the lower abs with weights. For this, you will have to lie on a mat and place a weight between your feet squeezing them well so you do not fall (if you have ankle weights, better than better). The exercise will consist in that you elevate the legs towards the ceiling keeping the legs completely straight and without touching the ground with the rear one. Do 3 sets of 15 repetitions and increase progressively.
Crunch with load
Next, we will do the traditional abdominal but incorporating weight on our chest so that it is more complicated to raise the torso. To do this weight training exercise at home, we will have to lie down on a mat placing a weight on the chest and hold it with both hands. At first, it can be supported on your body but, later, it is best to be slightly raised to get the area to work at maximum. Elevate your torso keeping the cervical and back straight and low again without touching the ground. Start with 3 sets of 15 and, little by little, increase the intensity.