Winter is just around the corner and the options and outdoor training are becoming increasingly difficult. Since the fitness studios will also remain closed for the time being (and it... trained much better at home anyway ), you have to think of something to stay in shape in your own four walls.
Space-saving training with your own weight
If you want to build muscle specifically and are primarily looking for mass, you won't get it at some point professional equipment for strength training come round. Healthy and strength-increasing training is also possible in the smallest of spaces.
Many exercises can be performed without accessories. Sometimes small aids can be useful to make some forms of training a little more demanding. But your own body weight is usually enough to pose a real challenge to your muscles.
We give you 5 tips for strength training at home and explain how you can noticeably increase your power with very simple exercises.
Keep a training diary
– Tip 1 –
It's really motivating to keep a training diary. This way you can see which exercises you have done and how often, whether you have gotten better and how you felt while doing them.
This way you bring structure to your workouts and avoid overload. You can also document your progress. If you ever have a phase where you don't feel like it, all you have to do is take a look at your diary and you'll know that you can do it!
What does a training diary look like? The Fitness experts at Foodspring show you how to set up your personal training diary and use it to achieve your goals. Take a look!
Exercises vary
– Tip 2 –
It's not enough if you know one exercise for each muscle group. Deal with variations so that your body always gets new stimuli. An example of this are push-ups, which are performed with our balance board gyro. This also trains your coordination and challenges you even more.
You can also make exercises a little more difficult by using weights. You should make it so difficult for yourself that you can't do more than 15-20 repetitions with clean technique.
Never start without a warm-up
– Tip 3 –
Do a few push-ups quickly after getting up? That's not a good idea. At the very least, you should run in place a bit and loosen up a bit before pushing your muscles.
It's best to settle in for a while Endurance fitness equipment and get your body up to operating temperature first. In general, you should always do your endurance training first and then work on your strength.
Eat right
– Tip 4 –
In order to stimulate your body's muscle growth, you need enough building materials in stock - including proteins. So pay attention to a sensible diet. Because if your organism shows deficiency symptoms, you will simply not have any “resources” left to build muscle.
Danger! Strength training on an empty stomach can lead to cravings as your body wants to quickly get new energy. Take precautions by eating high-quality carbohydrates beforehand and eating a meal high in protein after your workout.
Train holistically
– Tip 5 –
Classic exercises with your own weight are push-ups or sit-ups. Make sure that you don't train in a one-sided manner, but target as many muscle groups as possible in your workout.
For example, we recommend the plank, also known as front arm support, where you support yourself on your forearms. Many of these stabilization exercises train several muscle groups at the same time and thus promote the interaction of the muscles.
Get the plus for your home gym!
We have some cool equipment and accessories in our range that you can use to perfectly expand your home gym. How about our devices for example Balance training ? Also ours Floor protection mats you can wonderfully convert it into a training mat.
