How to effectively train at home?
The coronavirus pandemic has made maintaining good physical condition a much more difficult task than before. Closing the gym and keeping social distance is not conducive to exercise, but it can be used not as an excuse for inactivity, but as an excuse to try something new. Workouts at home can be as effective as those in gyms. Of course, what you need for this is willingness, and in addition to the right motivation, you will also need some accessories. What equipment is worth using when it comes to training at home?
Top Pro Boxing Speed Rope
The skipping rope is a very simple device, but the exercises with its use are among the most exhausting. During one hour of training, you can burn from 800 to 1000 calories on it! It definitely improves muscle tone and effectively increases the endurance of the cardiovascular system, although long exercise with this inconspicuous accessory is associated with extreme effort. The key aspects are to adjust the appropriate pace of jumping and, for beginners, to master the coordination between the arms and legs. This allows you to perform more complex acrobatics and change the pace of training.
Skipping ropes are extremely universal devices, they can be used by all people who have no knee pain. The only contraindication to their use in training is joint pain. The great advantage of skipping rope is that it is easy to implement - you can do it at home, you don't need any other accessories or a special outfit. A square meter in the room is enough to have a place for exercise.
The most effective method of jumping rope is to reduce body fat. It is an excellent alternative to running on a treadmill, because with this inconspicuous device you can perform very effective conditioning intervals in your own home. They result in slimming the legs, sculpting the calves, strengthening the forearms and burning fat from the entire body. Regardless of your diet and training intensity, regular skipping rope exercise improves your coordination and fitness.
You can get used to the skipping rope by adding jumping on it to warm up. Then, when you have mastered the movements you do with the jump rope, do some post-workout cardio with it. Advanced people, on the other hand, can use this device to perform full interval training and combine all the above-mentioned elements. In boxing training, there are three variants of skipping rope.
First, you can do a warm-up with this accessory, as jumping works the entire body and is ideal for the initial exercise. The next variant is jumping in rounds of three minutes each followed by a one minute break. These rounds can be performed as long as you have strength, but there should be no less than three rounds. The last alternative is to keep jumping for a certain amount of time, e.g. for 15 minutes.
What is an example of a skipping rope training at home? As a warm-up, you jump at a steady, easy pace for five minutes. Then you do three jumping rounds of three minutes, varying the pace during the course, and finally move on to the intervals. They take place in 10 rounds in which you jump at maximum intensity for 20 seconds, and slowly and calmly for the next 40 seconds. After completing such training, it is important to stretch the leg muscles.
Why is Top Pro Boxing Speed Rope especially recommendable? It has an exceptionally light structure which, in combination with TPR grips, significantly reduces the load on the hand. Thanks to this, training takes place without unnecessary discomfort, it can last longer, which translates into more calories burned. These jumping ropes are suitable for both children and adults, regardless of their level of advancement.
The handles are specially designed to minimize hand fatigue, while the presence of modern ball bearings guarantees smooth, even and easy rotation. This fluidity allows you to maximize the effectiveness of training, just like high-quality ropes. They do not twist or bend when used, which would interfere with exercise and contribute to a fall.
Resistance bands are extremely easy to store due to their small space, which makes them the perfect accessory for independent exercise at home. Also, the training itself with their use is very easy to carry out in four walls, only a square meter of free space is enough for this. Another advantage of these rubbers is the ability to adjust the resistance level - the set we offer includes five rubbers, each with a different resistance. They are available in different colors, and the whole set is also equipped with a storage bag.
Most exercises with resistance bands are performed in a maximum of three series, each of which consists of 8 - 25 repetitions. One of the exercises you can do with these accessories is the leg bend. Lie on your stomach, wrap one end of the rubber around your ankle, and hook the other end to a door, for example. The strap must be taut. Then you tense your abdomen, bend your knee and lift it up to touch your buttock with your heel. You should return to the starting position slowly keeping your movements under control, and after 15 repetitions - change your leg.
A simple exercise at home is also to bend your ankle upwards. For this purpose, a rubber band is placed on e.g. a table leg and sits on the floor with one leg extended. The other end of the rubber is applied around the top of the foot of this leg. Then the foot is moved so that the big toe is directed towards the knee. You pull your ankle hard enough to feel the tension in your ankle and slowly return to its original position with your foot extended. There are approximately 12 repetitions per leg in one set.
Leg abduction is also a frequently used exercise with resistance bands. They can be performed standing up to improve the sense of balance. The elastic is put on at the ankles, then one leg is lifted off the floor and pulled out to the side to tighten the strap. The buttocks are tense as much as possible, then slowly the raised leg returns to the starting position, but does not lower it to the ground. Up to 20 repetitions are performed for one leg, and in case of problems with balance, you can stand next to the wall to be able to slightly support yourself against falling.
Exercise mats are famous for many applications, but most of all they protect against abrasions and bruises. This is especially important when training in an apartment, where there is no rubber base and it is easy to bruise painfully on the floor after training. The mats also isolate from the cool ground, making the exercise more comfortable. On the other hand, a protective mat can be used to protect the floor from scratching and to stabilize the equipment. They have anti-slip properties and muffle sounds, which makes the exercises non-invasive.
The proposed exercise mat is made entirely of the highest quality materials. Total resistance to moisture means that you can take it outside the house to do training in the garden or in the park. It is therefore also important that this mat is extremely easy to clean, and due to the thickness of 8 mm, it is very universal and suitable for all types of exercises.
The fact that the mat is made of sufficiently durable and soft materials at the same time makes the body protected against abrasions and bruises. The anti-slip properties are very important, for example, when practicing yoga. An important advantage is also the life of such a mat, because it can be used for several years before it is seriously damaged. This makes this accessory a good and safe investment.
Pull Up Bands
Pull-ups are one of the most basic and easiest to do at home. It is worth using special pull-ups for this purpose, which enable faster progress in this aspect. You can use them to learn from scratch pull-ups or to improve your performance in this exercise. To use this rubber, tie it on a stick and hook its other end over your knee, keeping your legs bent at the knees all the time. You can also pull up while keeping your legs straight - in this variant, the rubber is hooked on the feet. Fastening on the bar is done by hooking it to the bars of the bar or the already mentioned tying - throwing the rubber over the bar from above, and then passing the rest of it through the resulting loop.
Putting on this accessory guarantees a force that pushes up during exercise. This works in the full range of motion, but it is a non-linear aid - the strength is greatest in the initial stages of the pull-up, and the closer you are to the bar, the more you have to work with your own muscles. They must therefore cope with fluctuating stress, which shocks them and provides an incentive for development.
It is important to keep the body taut from the starting position: the arms must be straight at the elbows, the shoulder blades drawn down and the neck erect. It is also crucial to keep your belly tense. Movement must be initiated from the back muscles, not from the biceps or shoulders, and from the top you should exhale and tense the back muscles. You also have to be careful that the rubber does not throw the body suddenly up - the range of motion should be smooth, as well as the slow descent.
Expanders with handles set
The set includes not only expanders, but also non-slip handles, ankle fasteners, a door hook and a cover for the whole thing. Why is it worth having your own set of expanders? Because they are perfect for home training! You do not need a lot of space to exercise with them or any other accessories, they do not require care and take up very little space.
One of the parts that can be strengthened with an expander is the back. It is perfect for the involvement of the latissimus dorsi and trapezius muscles. This is important in the time of a pandemic, as these muscles protect the spine, which in the time of a pandemic is even more exposed to a sedentary lifestyle than before. Thanks to this device, the shoulder joints are also strengthened, which are very exposed to injuries. To perform the shoulder exercise, you should stand in the middle of the tape holding the handles in your hands and raise your arms to the side until the lateral deltoid muscles are stretched. One series of this exercise should last a minimum of half a minute, regardless of the number of repetitions.
The basis of an athletic figure is a strong belly, which can be provided with the help of expanders. One of the easiest exercises for this part of the body is the plank, which is a still position similar to the starting position for push-ups, supporting your weight on straight arms and toes. The expander is then moved behind your back, holding the handles in your hands, which makes the exercise more difficult and causes greater tension in the abdominal muscles.
The expander can also be used to train the biceps at home. This can be done by bending your forearms while holding the handles and standing in the center of the object to be labeled. The elbows must remain pressed against the body at all times, and the exercise involves lifting the forearms and slowly returning to the starting position. Up to a dozen repetitions are performed this way, followed by a half-minute break. The expander has a great advantage in exercising the biceps in this way, namely the resistance gets bigger with each new centimeter. Meanwhile, variable resistance contributes to significantly faster gains in muscle mass and strength, especially if you take care of at least a three-second eccentric phase.