Buying dumbbells and a whole bunch of weight machines is an unnecessary expense. Save money by making your own equipment or by using everyday objects.
You don't need dumbbells or crazy machines to achieve good sports results:the home environment offers us everything we need to work on our physical condition effectively and develop our body harmoniously.
Here's how to do it with only 2 chairs, 2 towels, a broom and 2 bottles of water. Get to work!
2 Chairs for Elevated Push-ups
Chairs are the best allies of "home sports". Place two chairs facing each other, about 80 cm apart. The following exercise is an easier version of push-ups.
Targeted muscles: lower and external part of the pectorals, triceps.
Difficulty: easy.
Starting position: put one hand on each chair. Look at the ground, the head in line with the body. Tighten your stomach and keep your back straight.
Execution:
Bend your arms so that your chest goes down between the chairs, while inhaling.
Go down until your chest is at its lowest.
Blow back up.
Sets and reps: Repeat the movement 12 times , breathe for a minute and repeat a second and a third series.
Place 2 chairs facing each other, spaced 1m20 apart. Place a broom balanced across the backrests, which you will tie to each backrest using 2 towels.
Targeted muscles: dorsal, biceps, abdominals.
Difficulty: average.
Starting position: stand under the broom looking at the ceiling. Grasp it with your hands 1.5 times shoulder width apart. You are suspended, your legs bent. Now stretch your thighs in line with your trunk, advancing your heels as far as possible. Hold your body straight.
Execution:
As you exhale, pull your chest up against the bar (arm curl).
While inhaling, descend gently, slowing the movement.
Sets and reps: Repeat the movement 8 times , blow 30 seconds and repeat a second and then a third series.
Choose two bottles of water 1 liter each. Full, they will weigh 1 kg each. By trading their contents for sand , their weight will be a little more than 1.5 kg, the density of sand being greater than that of water. Is it too light? Opt for 1.5 L bottles and repeat the operation with sand:their weight will reach 2.5 kg.
Targeted muscles: shoulders.
Difficulty: average.
Starting position: stand upright, gaze horizontally. Hold a bottle in each hand, arms along the body. Squeeze your stomach and bend your legs slightly. Raise your arms outstretched to the sides in order to position them horizontally on each side (in a cross).
Execution:
As you exhale, raise your arms straight up to vertical, above your head.
While inhaling, gently descend to horizontal.
Sets and reps: Repeat the movement 15 times , blow 30 seconds and repeat a second and a third series.
These 3 exercises develop all the muscles of the upper body. This succinct material will bring a touch of novelty and a good dose of motivation to your training. Good luck and don't hesitate to post a comment!
