It’s no secret that a gym membership and accompanying equipment can cost you a lot, but you can just as easily have a quality workout at home with the help of items that every household owns.
A quality workout can be done without any equipment, but finding household items to use to practice makes things even more fun.
Exercise equipment is hiding all over your house, you just have to know where to look. Regardless of whether you need them fixed dumbbells and weightsor protective mats, here are a few common household items that can serve as the perfect alternative.
Folding garden chairs
Folding chairs are great, not only because they are portable, but also because they are usually made of durable steel and sturdy plastic.
To perform the “slumps”, start by sitting on a chair with your arms at your sides. Wrap your fingers around the edge of the seat, and extend your legs so that they form a straight line from the ankles to the hips. Raise your torso and extend it 5-10 cm in front of the chair. This is your starting position.
Slowly lower yourself until your elbows form a 90-degree angle, then return to the starting position. You repeat the exercise as much as your current form allows.
A full backpack
A filled backpack can be used as a weight practically during every training session. You can pack it up and carry it on your back (or front) while you run, squat, or even go for a walk.
You can also attach it to your back while doing push-ups, making this classic exercise even more challenging, but also more effective.
Hand towel
A hand towel is another household item that can have several different uses. The hand towel can be used as an elastic band for exercise.
Grab the ends of the towel with your hands, and place your foot in the middle. Using a towel and your hands, gently raise your leg, which is an excellent stretching exercise.
A hand towel can be used for another useful exercise… Place the towel on the floor under one foot and move it while keeping the rest of your body stable. You can apply the same principle to both legs and arms. In this way, you activate different groups of leg muscles, especially the gluteus.
Laundry detergent
You can do high-quality strength training in your own home without any major problems. For example, laundry detergent bottles are quite heavy, making them a great substitute for weights.
You can also hold the detergent package to your chest while doing squats to add extra weight to your body weight.
Laundry basket
You probably know yourself how heavy a full laundry basket can be, so why not use it for training?
The next time you have a pile of dirty laundry, make your walk to the washer and dryer a little longer than necessary, because every extra step counts.
If you send your laundry to the laundromat, you can also use a laundry bag instead of weights. Simply carrying it around will do the trick, but you can also hold it while doing squats.
Stairs
If you have them, stairs are a great training ground. The easiest way to use them is to walk up and down. Consider this your home stepper. If you wear weights on that occasion, the training will be even more effective.
Also, you can use the lower steps in the same way as a chair, and you can also do push-ups on them. Place your feet on the ground and lean forward onto the steps. Place your hands on the steps that are most convenient for you and start doing push-ups. This makes them easier to perform, so it’s a great option if classic push-ups are too demanding for you.
Concert color
Instead of spending money on dumbbells, grab a few cans of paint from the pantry. They are a perfect substitute for weights at home. These cans fit comfortably in the hand and are a practical alternative to light dumbbells.
Try doing a series of different arm exercises, such as bicep curls, overhead tricep curls, tricep kickbacks, and lateral raises. Do each movement for 30 seconds, shake your arms, then move on to the next one. Do the whole set twice.
A broom or a jogger
Like most of these items, the broom can be used in several ways. If you want to do cardio, lay the broom on the floor and jump back and forth over the handle. This will get your heart rate up and get your circulation going.
You can also include the broom in your abs training. While doing sit-ups, hold the broom handle in your hand as you lower and raise. You don’t need any equipment for sit-ups, but the addition of a broom helps you maintain form while seated.
T-shirt
Just as a hand towel can be an elastic band for exercise, so can a t-shirt. Plus, the t-shirt works even better because it stretches a little. Use the t-shirt the same way you used a towel to stretch your muscles.
Be careful not to strain your muscles or strain your knee.
Wall
The wall squats you had to do in gym class in elementary school were actually a pretty good workout for your muscles—and you can do them at home, too.
Find a free wall and stand with your back to it. Walk your feet forward so that you end up with your knees at a 90-degree angle and your thighs parallel to the floor. Keep your back against the wall so that you look like you are sitting on a chair. Do this exercise in 30-second intervals, and your leg muscles will thank you.
A soccer, basketball, or volleyball ball
You don’t need a medicine ball to make the exercise known as the “Russian Twist” more challenging. You can use any sports ball you have at home for this.
Sit on the floor with your knees bent and feet slightly off the ground and lift the ball on your left side. Turn your body so that the ball is on your right side, then go back.
You can spice things up by bouncing the ball off the floor when you’re fully twisted to the side, as this forces you to hold onto the side for an extra second, working your abs even more.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health care professional with any questions you may have about your health condition or health goals.
Source: www.economy.rs
