How do I build body at home?

Working out at home  is a great  option as it saves money and time. There are vast amount of workouts,exercises that can be done at home.For example: Freeletics, Calisthenics etc. you can also do it in park as it serves well for running, good space and fresh air as well.

STEPS TO ACHIEVE YOUR GOAL:-

1. Divide particular set of muscles to work on for 6 days of the week(Let sunday be the rest day).
2. Choose only exercises that work only on the particular set of  muscles for each day.
3. Example:-monday be chest day,tuesday be for biceps and triceps.
4. Then consume 4 to 6  protein rich meals .
5. Reduce fat intake as much as you could for shredded and lean look.
6. Buy Home gym equipment set for more advanced training.[1]

WORKOUTS:-

FOR UPPER BODY  AND CORE:-

• Push ups:incline,decline,normal(100 to 120 a day)
• Pull ups
• Dips
• Plank,Crunches,Leg raises

FOR LOWER BODY:-

• Squats
• Lunges
• High intensity cardio
• Donkey kicks

HERE IS A POSTER FOR DETAILED EXERCISES OVERVIEW

Mom and Baby Strength Workout To Do At Home

A “NO EXCUSE “ BOOTY WORKOUT 🍑 that anyone can do. .Use a heavy bag if you don’t have a baby as weight 😂❤️. .

◾️ VIDEO 1: Hip thrusts with extra squeeze. Stand pretty close with your feet and press out your knees in the top. Don’t arch your back 😘. 20 reps x 4 sets. .
◾️ VIDEO 2: Keep your back and leg straight, at least as good as you can. The most important thing is to lift your whole hip and not only the leg. 10 reps each x 4 sets. .
◾️ VIDEO 3: If you want even better stretch in the glutes I would recommend this one 😍. Stand closely with your feet and squeeze the glutes in the top. To failure x 4 sets. .
◾️ VIDEO 4: Put your feet together and press your knees out as far as you can and go slowly back again. While you going back to start position you CONTINUE SQUEEZING the glutes. This will train inner thighs and booty 🙌🏼. To failure x 4 sets. .
◾️ VIDEO 5: Squat each step you take: Left - squat. Right - squat and continue like that to failure x 4 times. .
◾️ VIDEO 6: A great finisher! Keep straight legs ( it’s harder than it sounds ) and press your legs out during the whole movement to get better tension in the glutes 🔥😍. To failure x 4 sets. .
TAG A FRIEND AND SAY “ NO EXCUSES “ 😈😘

At-Home Exercises

Life can get busy, and oftentimes we find ourselves traveling or otherwise unable to get to our preferred health and fitness facility for a workout. Every Sunday we will see exercises that can be done at home to help you stay on track, no matter where you find yourself. Using only your own body weight,these versatile moves can help you create a total-body at-home workout that fits your needs and abilities.

FULL BODY :

Today we workout with Wepo balls 10lb&6lb.

1. Lags & Shoulders- 3X15 Squat to Press.

2. Inner Thighs & Shoulders- 3X15 Sumo to Press.

3.Booty & Bicep - 3X15 Side Lungest to curl.

4. Booty- 3X15 Kick backs.

5.Booty- 3X15 Squat to Press.

6.Abs- 3X15 In&Out Add Obliques.

It is Only 6 Exercises Try It At Home.

cc: Angoswede.

which home fitness equipment is best?

The 10 Top-Rated Home Workout Essentials for a Fitter, Healthier Body

One of the best things you can do for your body is to exercise with gym equipment. Yet, many people balk at heading to the gym out of personal fears such as embarrassment in addition to some gym memberships being quite expensive. Moreover, it’s not always fun working out and sweating in front of strangers. Not to mention, it can be a struggle to find time to get ready and then drive to a gym every day, let alone fit a workout in.

Instead, it is much more convenient to have and use your own home workout equipment. In contrast to paying for a membership, you have everything available at your convenience. Plus, you don’t have to drive to the fitness center, and you get to work out in the privacy of your own home.

To help you find the best home workout equipment, we’ve curated a list of 25 top-rated essentials, from chin-up bars to exercise balls, complete home workout gyms, and more. Ratings information is based on Amazon reviews and is current at the time of publication.

1. Ab Roller:

Current Rating: 4.3

The ab roller is one of the most popular forms of gym equipment because it is affordable, portable, and it works. Who doesn’t love the look of tight, lean abs? Now, you can finally get rid of that muffin top. Yet, standard ab crunches can quickly hurt your back. With this ab roller, you can ensure perfect form while whittling away that tummy butter.

Key Features:

• Good for all fitness levels.
• Portable.
• Lightweight.

2. Odoland 3-In-1 Ab Wheel Roller Kit:

Current Rating: 4.4

The Odoland Ab Wheel Roller has 3 wheels that let you roll in any direction, on any floor surface. In addition, it comes with a resistance band to heighten the level of training. Once you feel you’ve moved up a level, just add a resistance band to improve your results. Moreover, it’s so portable, you can travel with it. With this ab roller, you’ll be ready for the summer in no time.

Key Features:

• Includes a knee pad.
• No-slip comfort grip.
• Comes with travel bag.

3. Balance Ball Chair

Current Rating: 3.7

Having proper balance is essential to good health. When you have bad posture, it affects your internal organs since they feel the pressure as well. Plus, you need core strength to improve posture, too. Well, this alternative desk chair helps you do just that by simply sitting down. The Gaiam balance ball chair fits most chairs from desk chairs to dining chairs. When sitting, this balance ball helps to relieve back pain, boost energy, and align the spine. If you’re suffering from back issues, you should add this to your pain management routine.

Key Features:

• Build a healthier back.
• Removable balance ball.
• Comes with air pump.

4. Best Choice Tri-fold Gym Mat

Current Rating: 4.5

When working out, it is essential to have a comfortable mat. No one wants to lie on a potentially dirty floor. Plus, the mat helps to take the pressure off the impact of cardio exercise. And, it offers soft support when performing exercises while lying down. What’s nice about this mat is it folds for portability. And, it has carrying handles for easy transport.

Key Features:

• Puncture-resistant.
• Carrying handles.
• Portable.

5. Best Fitness Functional Trainer:

Current Rating: 3.7

One of the most efficient methods for losing weight and building muscle mass is through weight lifting. In fact, you need to lift weights to increase your metabolism. Well, now you can easily do so with this functional trainer. It comes with 19 vertical pulley adjustments and a 190-lb weight stack. Yet, surprisingly, it won’t take up a lot of space. In addition, it is easy to set up.

Key Features:

• Integrated straight chinning bar.
• Three-year frame warranty.
• Adjustable pulleys.

6. Bowflex PR1000 Home Gym

Current Rating: 4.4

When it comes to home workout equipment, who hasn’t heard of the Bowflex? Well, the PR1000 version is the perfect model to get newbies back to exercising. For this type of equipment, it has an affordable price point that offers over 30 strength exercises. Plus, you get up to 210 pounds of resistance. Once you start using this machine, you may be surprised how quickly your body starts to shape up.

Key Features:

• Horizontal bench.
• Lat pull down.
• Rowing machine rail.

7. Bowflex Xtreme

Current Rating: 4.3

Now that you are aware of the power of the Bowflex, it is time for an upgrade. If you’re ready to take your fitness to the next level, then the Bowflex Xtreme 2SE is for you. In fact, you can add up to 410 pounds of resistance. You might not need that much weight to keep your body toned and tight, but it’s nice to know you have the option. Still, it is compact enough to fit in a room or the garage. And, it features over 70 exercises to ensure you have a rockin’ body.

Key Features:

• Compact.
• Integrated lat tower.
• Patented power rods.

8. Doorway Chin Up Bar

Current Rating: 3.9

If you’ve been looking for something portable that will give you a great workout, then this doorway chin up bar is the way to go. Put it on your bedroom door and get some chin ups in before breakfast. It’s fun to use, and the solid steel construction ensures it is durable. In fact, it can safely support up to 300 pounds. And, it is a great workout for your back, abs, shoulders, chest, arms, lats, triceps, and biceps.

Key Features:

• Multiple foam grip positions.
• Flat design.
• Easy to install.

9. OYO PERSONAL GYM 25

Current Rating: 4.0

What’s nice about this piece of gym equipment is the fact that it is so portable. All you do is snap on flex packs for extra resistance. With the leg and door attachments, you can get a full body workout. Plus, it comes with a guide that includes workouts and nutritional guidance.

Key Features:

• Two-year warranty.
• SpiraFlex resistance.
• Comes with exercise DVD.

10. DynaPro Exercise Ball

Current Rating: 4.5

All home gyms need a stability ball. The DynaPro exercise ball provides 2,000 pounds of stability. Use it for balance, to gain core strength, and for yoga. It also comes with an anti-burst feature to ensure many comfortable uses. Plus, you can inflate it quickly with its accompanying hand pump. Not to mention, at under $20, you just can’t beat the price.

Key Features:

• Work out anywhere.
• Use for all forms of exercise.
• Portable.

How can I increase my fitness?

Once we know what physical conditions we have, the next step is to improve them. For this I give you 5 practical tips that will help you a lot on your way to a healthier life

1-Take care of your diet

The way you feed yourself will depend on your progress. To eat in a healthy way, I recommend two aspects. First, learn to prepare your food, because knowing what you eat and the way it was prepared will help you to have control over your diet. Eating healthy does not have to be boring; Be creative in the kitchen and this will help you both achieve your goals and save money. Second, avoid processed foods , as they contain sugars and preservatives that harm your health and therefore affect your physical condition. Buy more vegetables, vegetables, fruits, eggs and meats (red and white).

2-Create your training ruin and follow it

Organize a training plan according to your physical abilities and establish the time you will spend. Thirty minutes a day 4 times a week is a good start. Find the activity that best suits you, whether it is running, walking, swimming or doing functional exercises. The important thing is that you work your body as a unit, that is, doing exercises where as many muscles are involved as possible.

3-Train by circuits

When doing aerobic activities (running, walking or swimming) train by circuits, doing short repetitions at your maximum capacity. This type of training is very effective because it is a high intensity work that will help you burn more fat, develop and improve your cardio respiratory capabilities in a short time. I give you an example:

Trot 5 to 10 minutes at a gentle pace to warm up, then do 10 repetitions of 20 seconds at full speed and rest 40 seconds. You can also do this by bicycle, swimming or jumping rope.

4-Work your flexibility

Muscle flexibility is very important to avoid injuries. We must understand that, as we get older, we lose it and that is why it is essential that we work it. At the end of your workout spend at least 8 minutes to stretch all the muscles, to relax and to avoid pain after training. In addition to maintaining our muscular health, flexibility improves circulation, balance and coordination, which is very important in older people to avoid falls. It also improves posture and helps fight stress.

5-Train or play in a group

If you do not like to train just join a training group or invite your friends to exercise with you. This will make you feel challenged and motivated to achieve your goals. One way to exercise and have fun is to play with your friends or your family sports such as football, basketball, volleyball or any activity that helps you stay active outside the routine, in addition to sharing good times will help to substantially improve your physical condition .

Here is an example of a routine you can do from the comfort of your home:

Heating

-2 rounds rest 1 minute between series.

-50 jumping jacks or marine jump as fast as you can.

training

-2 to 3 rounds without rest (depends on your physical capacity).

-20 squats.

-20 push-ups or push-ups.

-20 kneeling up.

-20 abdominals.

Remember to work your flexibility. Always stretch your muscles.

This routine can be followed for 1 to 2 weeks and you can add more rounds, or if you prefer, more repetitions per exercise. It is a complete body routine that you can do anywhere without much space or much time. A final tip: do it as fast as you can.