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Follow this weekly exercise routine at home
It never hurts to follow a weekly exercise routine at home that allows us to gradually get in shape. The advantage is that we will do it from the comfort of our home, starting with a fairly simple training.
Exercise will also help you lead a much healthier lifestyle, which should be accompanied by a nutritionally balanced diet. In this way, we will be creating habits that are good for both the body and the mind.
What is a correct training plan?
An exercise routine should be characterized by working each of the large and small muscle groups that the body has.
What is sought is to achieve a totally symmetrical, healthy body that enjoys great resistance.
Mainly, we must define the objectives that we want to achieve with our training, which can be losing fat or increasing muscle mass. In either case, proper nutrition is very important.
However, we bring you an exercise routine to do at home that is available to anyone. They will help you, in principle, to get in shape, so that you can do more specialized training in the future.
Warm-up is essential
Before starting any exercise routine, the main thing is to warm up and stretch each part of our body. Especially, that muscular area that we will work on during the day.
The importance of warming up is that it has the ability to prevent a huge number of injuries, which are derived from a bad movement. You can follow the following routine:
Neck rotations : try to make it both laterally and centrally. That is, making negative and affirmative movements respectively, always with a straight back.
Knee stretch : the knees are one of the most vital parts of the body, since our weight rests on them. In that sense, it is necessary to heat them with rotational movements, as well as flexion.
Squats without weight : as well as being a fundamental exercise, it can also be used to warm up. It is because a huge number of muscle groups are worked, especially the leg.
Arm elevation : it is advisable to stretch them in all directions, so that the muscles and joints are prepared for any movement.
leg monday
The first day of the week is the best time to start with the heaviest exercise routine: the legs. Because they are the ones with the largest number of muscle groups, they tend to wear the person out the most.
We will start with the basic exercise to work the legs, which would be the squat. Its simplicity allows it to be part of the exercises to do at home, since we only use our body weight.
To start, it would be advisable to perform around 3 series of 10 repetitions each.
After finishing with the squats, we will move on to another equally demanding exercise: the lunges. It consists of placing one foot in front of the other, and lowering the hip until the knee that was left behind touches the ground. Ideally, you would also perform 3 sets of 10 repetitions with each leg.
Tuesday for the chest
A weekly home exercise routine for women, both for men, should be made up of chest training.
Especially in women, where it is an area that allows them to gain greater resistance and support for the bust.
To start, we will do it with a bodyweight exercise, also considered one of the essentials: push-ups. It consists of placing your hands in the same opening as your shoulders, and your legs stretched out without touching the ground.
We will proceed, then, to go up and down according to our strength, which will work our chest. In turn, to a lesser extent, the shoulders and triceps will be used during the exercise.
Because it is a routine to do at home, we will opt for the push-up variants to continue working the chest. To do this, it will be enough for the position of our hands to extend or contract, increasing the difficulty of the exercise.
The recommended thing for push-ups is to start with at least 3 sets of 6 repetitions. In the event that it becomes very easy for you, you can increase until you reach where you feel more difficulty.
back wednesday
When it comes to large muscle groups, the back is one of them. That is why it should not be missing from a complete weekly exercise routine at home.
However, it is also one of the most difficult, if we do not have the right equipment. Even so, it is possible to improvise with what we have at home.
The important thing will be more than anything, the position in which we perform the exercise. Indeed, we can use a bag in which we put heavy objects inside.
With it, we will flex our torso while keeping our legs straight, and we will push out our chest. In this way, we will proceed to lift the weight that we have with our arms, pulling to activate the back.
This movement is known as rowing, and it can be started with a routine of 3 sets of 8 repetitions.
On the other hand, if we have a structure or bar to hang from, we can perform pull-ups, a fairly effective exercise for the back. However, it is more difficult, so you can start with 3 sets of 3 repetitions.
belly thursday
In order to achieve the famous six-pack, you need a good abdominal routine, as well as accompanying exercise with a good diet.
Similarly, to work the abdomen, all you need is a towel or flat surface to stand on. In this sense, we will lie down and in the first exercise we will raise only our torso, keeping our legs fixed. It can be opened with 4 sets of 20 repetitions.
We can also do it the other way around. That is, keeping our torso fixed, but lifting our legs. Similarly, about 4 sets of 20 repetitions.
Cardio Friday
Within the weekly home exercise routine for women, you cannot miss cardiovascular training. In essence, it can also be executed in our own home, whether we have a patio or not.
With exercises like burpees or jumping jacks, we can fulfill a complete cardiovascular routine. In this way, we will be promoting fat loss, in order to obtain a much slimmer body.
One of the recommendations to obtain a more precise training is to have the necessary equipment. For example, with sports watches that show you a more accurate reading of your performance.
