There are many people who like to exercise but do not want to go to a gym because they feel they have no privacy or unable due to time or simply do not have a gym nearby.
Moving to a place to do physical activity is sometimes tedious why we shows you a new alternative “home.” Yes! With your stuff, your shower, your free time, a place that suits you, your needs, where you can find privacy and above all without paying a license plate.
Well there is a lot of advantages but we will not stop saying the disadvantages. What? First, the quantity of items, the teacher to control you, the mirrors to guide you but we can fix. First you must establish what the objective, which we want to burn calories, tone muscles, increase muscle mass, improve flexibility. Thus a routine planned according to your own needs.
WE MUST HAVE
1. A spacious, clean, airy.
2. Music.
3. Floor firm.
4. Comfortable clothes, a jooging, a T-shirt and slippers.
SHOULD WE BUY
To have our little gym is not necessary to buy many things, but if you have the essentials. Things you buy depends on what the goal. we recommends:
1. A mat.
2. Dumbbells (weights) and only cans of food, bags of fruit, books that serve as resistance.
3. A jump rope.
INTERESTING BUT NOT MANDATORY TO BUY
1. A bike, a tape or a climber. Because we say it is dispensable, because we can go for a run.
2. A rubber bands.
3. Sand bags for the legs.
4. Bars do squats but can be replaced with a broomstick and hang them on the ends bags. That easy!
TRAINING PLANS
Anything is possible, tone, reduce and hypertrophy. I recommend 30-45 minute sessions are three to four times a week, thus making the MTO.
Calorie
1. 15 minutes of stationary bike
2. 10 minutes of general fitness exercises. Squats, butt, abeductores, biceps, triceps, lats and pecs.
3. 5 minutes of abs.
4. 15 minutes of exercise bike.
5. 5 minutes of stretching.
MUSCLE TONING
1. 15 minutes of exercise bike.
2. 10 minutes of upper body with dumbbells. Lats, pecs, shoulders, biceps and triceps.
3. 10 minutes of exercise the legs and buttocks. Squats, lunges, dead weight adductor abeductores, abs.
4. 10 minutes of stretching.
FLEXIBILITY
1. 15 minutes of exercise bike.
2. 10 minutes of stretching of the arms, shoulders and chest.
3. 10 minutes of stretching for the cervical, thoracic, lumbar and abdominal.
4. 10 minutes of stretching the legs and buttocks.
We hope you think that is used to not always need to go to a gym to be active but can be done in our house without movement, without charge and obtain the best results.
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