Many beginners who would like to start their adventure with physical exercise ask themselves whether it is possible to train at home without equipment. The answer is unequivocal: of course it is! You don’t need specialized equipment to carry out a full-fledged and effective workout. For example, calisthenics training has been particularly popular in recent years. It is a form of physical activity based on exercises that use mainly or exclusively your own body weight.
Preparation
What exercises can you do at home without equipment? For people who decide to do general development training at home without equipment, it is worth including exercises such as:
Classic push-ups
Planks (“plank”)
Squats (including various types of squats: e.g. traditional squats, squats on one leg, Bulgarian squats, jump squats)
Lunges
Abdominal contractions
Crunches
Hip raises
Lying Hip Raises
Leg throw in support
Leg raises while lying on the stomach/back
Mountain climber
Burpees
If we have minimal equipment in the form of handrails and/or bars, basic exercises at home can also include:
Push-ups on the parallel bars (dips)
Pull-ups on the bar (wide/narrow grip under the handle)
Pulling your knees up to your chest
What else…
Taking into account the above list, it can be seen that it indicates exercises for all muscle groups. At home, we can exercise both large parts of the body – e.g. legs and back, as well as smaller ones – shoulders, abdomen, forearms.
For example, back exercises at home without equipment may include, for example, rowing in a fall. This is an exercise in which we will only need water bottles (preferably one and a half liters). Of course, if we can afford small accessories, a weighted barbell would be useful for this exercise. Another exercise for which water bottles are enough is carrying behind the head. In this exercise, lie down on a stool/stool, and place your feet evenly on the floor. Then we move the water bottle from behind the head to the level of the navel or chest. At the same time, remember to keep your abdomen tense and your hips raised during the exercise. Daily home training for the back muscles can also include pull-ups or undergrips on the bar.