STAY STRONG, STAY AT HOME

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Hello fellow readers!
Do you miss the gym? Moving heavyweight lifts in your temple? Comparing your results with your friends?

Well, with the lockdown, the gyms will be closed for a long time, but no problem!
In this post I will help you to adapt your strength training to do it at home!

One of the most difficult problems to do a strength training at home probably is the lack of equipment.

It is possible that some readers of this blog have dumbbells or another type of equipment at home that allow them do a very complete training without problems, but if it isn't your case, I recommend you continue reading the next lines to know what type of exercise you can do and the material that you need.

Do you remember one of the first posts of this blog?
https://healthandsporttips.blogspot.com/2020/04/material-to-train-at-home.html

In this post you can find a solution to make your own material to train at home!
Now it's time to use it and get ready for the workout!

You can structure a strength training with simple but hard exercises.
A short example can be dividing the training in 2 parts.

Upper body: push ups, pull-ups, biceps curl, american press, triceps dips..
Lower body: Squats, lunges, dead lift...

You can try to do a 3-day-routine at home with the next structure:

Day 1: Upper body
-Push-Ups 4x15
-Triceps dips with chair 4x20
-Pull-Ups under the table 4x12
-Biceps curl with bottles 4x15 (any arm)
-American press with bottles 4x15 (any arm)

The most difficult exercise of this routine is Pull-Ups under the table. Below you can check an image of how to perform it correctly

https://poleathletica.com/news/tips-tricks-table-pull-ups

Day 2: Lower body
-Jumping Squats 4x12
-Lunges 4x10 (any leg)
-Dead lift  4x18 with 2 bottles (5-8l)
-Sumo Squat 4x15 with a gas tank

Here you can find an example of Sumo Squat with a gas tank:



Day 3: Full Body
-Bench press 4x10 with gas tank o bottles
-Gobblet Squat with 8l bottle
-Hammer biceps curl 4x20 with bottles
-Plyometric Squat in a wall 4x25segs
-Triceps curl with bottle 4x15
-Shoulder elevation with bottles 3x12

How you can do a wall sit in an effective way:
https://www.pinterest.it/pin/443041682084059993/







































Now you can use this basic routine to do a strength training in the next 2 week

Kind regards and stay active!






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