Sometimes working from home just makes sense. Whether you’re too tired to hit the gym or don’t have time to commute, weight training at home can help you achieve your fitness goals. Working out at home can be just as effective as a gym session, as long as you follow the right routine.
But while it’s convenient to work out at home, we know it’s not always easy. That’s why this guide will help you perfect your weight training routine at home. We interviewed experts on how to train like a pro from the comfort of your living room and asked them what equipment you should use.
Benefits of weight training at home
Weight training has a number of health benefits; It can speed up your metabolism, improve your heart health and prevent bone loss in old age. Making your own at home is great because it’s both cheap and convenient.
Weight training at home also means that you can create a gym full of equipment friend demand. You’ll never have to compromise when working with dumbbells of the wrong shape or weight – and you’ll never have to wait for a machine to go free.
As Charlotte Brown, a personal trainer and fitness expert at Innermost, says, “At-home weight training allows you to learn and improve by not being afraid to make mistakes when you feel like you’re not hitting the mark. other people’s prices.”
Of course, weight training at home can have a few downsides. For one thing, it requires you to take extra safety precautions, especially if you’re a beginner. Plus, you’ll have less equipment options than you would at the gym.
What equipment do you need?
If you want to set up a good home gym, you’ll need a few basics. Here’s what the experts recommend:
Space: You will need a medium sized space to work out. While this may not exactly be considered “equipment,” having ample space is important for your comfort and safety if you plan on lifting weights at home.
Dumbbells: Any home workout requires a few sets of dumbbells. Dumbbells are versatile dumbbells that are great for weightlifting exercises. We recommend investing in a variety of weights, so you can mix and match your routine and add more weight as you get stronger. Or buy some cheap adjustable dumbbells that allow you to vary the weight of a single set.
Super tepid: In addition to weights, invest in a warm dumbbell to target areas like the hip flexors and flexors in your lifting routine.
Resistance band: Adding one of the best resistance bands to your home weight training routine is a great way to increase intensity and target deeper muscles as you lift.
Bench: You may want to invest in an adjustable bench if you have the space, so you can improve the quality and variety of your workouts at home.
Mirror: This will be useful for testing your form. You can also try filming yourself to spot bad posture habits.
Gloves: We recommend investing in a pair of heavy lifting training gloves so that you protect your hands and wrists.
Mat: To stay safe (and protect your floor) while lifting at home, it’s best to use a weightlifting mat. You may also want to choose one of the best yoga mats to stretch your body after exercise.
How to perfect your form
Once you have your gear in place, you’ll be ready to start lifting. However, when lifting at home, you need to pay attention to your form. Poor form can lead to injury and since no one will be there to check on you, you will need to be vigilant.
Paul Jenkins, athletic trainer and founder of DNA Lean, says, “All weightlifting exercises are done in two different phases. The half is called the concentric (active) phase. , where skeletal muscle fibers (myofibrils) contract and shorten in length lifting weights against gravitational inertia.The other half is considered the eccentric (negative) phase of motion, whereby skeletal muscle fibers (myofibrils) stretch and lengthen as the weight is lowered.”
Jenkins explains that it’s important to keep weight under control as it falls. “Losing weight without control, and then trying to lift it up while inertia is working on it, can ‘twitch’ the muscles and inadvertently lead to muscle strain or tearing,” he says. body,” he said.
He also recommends using a powerful, explosive move on the back track: “This type of explosive lift targets fast-twitch muscle fibers,” he says.
Above all, Brown says you should always warm up and keep your core engaged during the workout. Remember that posture is key as you move; It is better to go slow and steady with a low weight than to choose a weight that is too heavy for you.
Need some more instructions? Read through our section on how to prepare for a workout for tips on how to get into the area. Or try our dumbbells for at-home workouts if you need a new routine.
Lifting weights at home can be a great way to save time and money – plus, privacy can even help you get a better workout. While there are many advantages to lifting at home, it’s important to pay attention to the equipment you use and your form when you’re training alone.
https://www.livescience.com/perfect-your-home-weights-training Perfect your home weights training