10 Basic Items to Turn Your Home into a Gym

More and more people are looking for practicality in their lives. When it comes to exercising, that is where this factor is more decisive. Many even live in buildings with specific spaces for physical activities, however, they do not want to risk being disturbed.

O awesome.club prepared a list of 10 basic items to set up a mini-gym at home, five of them for beginners, and another five for advanced. Check out.

It is one of the most versatile accessories to have at home. A lot of people think that it only serves to perform exercises for the legs and glutes, however, they can also be used for series of biceps, triceps and shoulders.

Exercise Tip: put on the shin guards, lie on the floor on your stomach and alternate lifting your legs until you reach 45º. Repeat the movement 10 times in a row, rest for 30 seconds and do two more series.

Low cost, this little elastic band is a real joker. It allows you to perform different movements for the whole body, such as biceps, chest, shoulders, triceps, abdomen, legs and glutes.

exercise tip

Standing, place the elastic band just above your knees. Squat down, force your legs out as much as you can and start walking lightly, avoiding closing your legs. Take 20 steps, rest 30 seconds and repeat the same series twice.

Jumping rope is one of the best aerobic exercises, as it allows you to lose up to 400 calories in 20 minutes. The movement benefits the entire region of the buttocks, thighs, calves, and even upper limbs, such as the forearms and biceps.

Exercise Tip:

Standing up and with a straight spine, initially place the rope next to your body, bent. Start jumping without passing the rope through your feet. When you feel confident, open the rope and jump for three minutes straight. Rest 30 seconds and repeat again as many times as you can.
Suggestion: from the moment your physical conditioning improves, increase the time you jump rope and reduce the interval.

There are those who use this big rubber ball just to help with squats. However, you can do whatever your imagination allows, from balance activities, arms and chest.

exercise tip

Sit on the ball near a wall. Place your feet close to the bottom of the floor and slowly descend backwards without losing your balance. Repeat this movement 20 times, rest 30 seconds and do two more series.

A darling of crossfit fans, the kettlebell can also be used at home (as long as you don’t drop it on the floor, which will certainly annoy your downstairs neighbor). Both aerobic and strengthening exercises can be done with it.

exercise tip

Hold the kettlebell firmly with both hands and arms extended. Spread your legs wide enough for your arms and the kettlebell to pass through. Bend your knees and bend your spine slightly forward. Throw the kettlebell upward so that when you lift it, your arms are extended at a 45-degree angle to the floor. Return to the starting position and do as many reps and sets as you can.

Weights are best suited for those looking for muscle building work, although many argue that it is also ideal for weight loss. One of the supporters of this thesis is Lou Schuler, author of several books on nutrition and fitness, including The New Rules of Lifting. Fact is that weights and washers are versatile and can be used for virtually every muscle group in the body.

exercise tip

Standing, hold a dumbbell in each hand. With your spine straight, squat down to a 45° angle to the floor. Return to starting position. Repeat the exercise 10 times, for three sets with a 40-second break in each. Increase the amount of weight when possible.

This trampoline is a powerful ally to help you burn up to 900 calories in just one hour. In addition to working on motor coordination and balance, it also works on the same muscle group required for running.

exercise tip

Put on some sneakers and climb the jump, balancing yourself. Step your feet apart and rest your hands on your hips. With the support of your heels, push the canvas and make small jumps, at least 30 times per series. As you have more security and balance in the execution of the exercise, it is possible to increase the number of repetitions, raise your legs and alternate them.

Just like the treadmill, some bicycles require a little more space than other devices and also a source of electricity. However, it is one of the most effective and safest, since it has a low impact, and benefits so much those who seek weight loss, cardio-respiratory work and also muscle toning.

exercise tip

Adjust the load so that it is moderate. Start with an easy minute and, without changing the weight, speed up and hold for two minutes. At the end, go back to pedaling slowly for one minute and then accelerate for two minutes. Repeat the series without breaks until completing 15 minutes.

The advantage of this type of device is that some of them work the upper limbs, such as the forearms, arms and back, in addition to the legs. It acts on muscle groups similar to those required in running, and can even replace the latter. The important thing is to pay attention to the posture and alternate the load to be able to perform aerobic and also strength work.

exercise tip

Support your hands and fit your feet on the equipment and choose a light load. Heat for five minutes on medium speed. Then start the session by switching to a moderate load. Do the exercise for one minute at this effort, then switch to a lighter load and accelerate as hard as you can for two minutes. Return the load position to moderate and rest for one minute with light movements. Increase the load as much as you can handle and do the exercise for one minute. Repeat the cycle without rest three times in a row.

If you really don’t want to leave the house, have a good space available and money to make a good investment, the bodybuilding station is the closest thing you’ll get to a real gym inside your home.

With the equipment it is possible to perform strengthening exercises for the whole body and everything that your imagination and the constant weights in the model that you acquire allow.

exercise tip

Sit on the bench facing the machine and hold the larger bar in your hands to start a back workout. Adjust the weight, the height of the bench and pull the bar towards your chest. Return to the bar and do the movement again for 12 consecutive times. Rest 40 seconds and repeat two more series of the same movement.

And you, do you have any other equipment tips to be able to train at home? Tell us.