Would you like to get into bodybuilding, in order to draw your figure, regain strength, and move more but you don’t have access to the gym? No need to spend crazy sums on a subscription, nor on precision equipment.
Prerequisites for bodybuilding
There are many effective strength training exercises you can do without equipment at home.
Even without equipment, it is essential to dress and put on shoes correctly before starting your session, to hydrate well, before, during, and after. For floor exercises, a decorative mat will do, but a floor mat will be more comfortable in the long run. This equipment is easily found in specialized sports stores.
Lower limb training
To strengthen the legs: the chair
To strengthen your legs at home, you can start with the exercise of the chair: this exercise consists of positioning yourself as if you were sitting on a chair. Standing against a wall with your arms relaxed and feet together, lower yourself along the wall until your thighs are parallel to the floor, then hold the position for 30 seconds to 1 minute.
To strengthen the inner thighs
For the inner thighs, lie down on the side of the leg to be worked, the other leg is bent, the foot on the ground, the head resting in the hand, the elbow on the ground, then raise the limb bottom up. Repeat this movement for 1 minute.
To strengthen the back of the thighs: the bridge
The bridge exercise is quite simple and will work the hamstrings: lie on your back with your knees bent, feet on the floor. Focus on your hamstrings to isolate them and lift your butt off the floor. To make this exercise more difficult, keep one foot on the ground and the other in the air, and do unilateral.
Even more difficult, lie down in front of a chair, the heel of the leg to be worked on the seat, knee angle at 90°. Press down on your heel to lift your pelvis off the ground. Hold the position for 5 seconds then lower slowly. Do 5 x 5 sets per leg.
To strengthen all of the thighs: the slits
Lunges are the most complete exercise: from a standing position, feet hip-width apart, take a giant step forward with the knee bent at 90 degrees. Keep the knees above the ankles and the shoulders above the hips. Take another step and repeat.
Glutes
squats
To strengthen your glutes and have plump buttocks, there’s nothing like squats: standing, arms stretched out in front of you, bend your knees while pointing your buttocks backwards, like sitting on a chair, while keeping the bust straight. Then go back up by pushing on his heels, then start again.
Abs and abdominal muscles
Plank sheathing
Many exercises can be used to strengthen the abs without equipment, starting with plank sheathing: put your forearms on the ground then put your elbows at 90° with your head in line with your body. Next, lengthen your body (like a plank) and lift your feet so that you are resting on your toes. Hold the position for at least 20 seconds.
Le Stomach vacuum
The Stomach vacuum allows you to work the transverse and thus have a flat stomach: lying on your back, inflate your stomach by inhaling deeply, then exhale all your air by tucking your stomach under your ribs, hold for a few seconds, then resume your breath.
Waist training
The board on the side
Lie on your side. Supported on one foot and on the forearm, take off the pelvis so as to place it in the same axis as the legs and the bust. The whole body should be tense and straight. Hold for 15-30 seconds minimum, then switch sides.
Another example of exercise
In a standing position, legs hip-width apart, keeping your back straight and your head in line, make side tilts with your hand trying to touch your knee.
arm training
To work the biceps
The biceps are muscles that are widely used in daily life. To strengthen them, it is important to add weight, a bottle of water will do just fine. In a standing position, back straight, arms stretched downwards, palms upwards, and therefore the bottle parallel to the ground, raise it towards the shoulder by bending the left elbow then the right alternately, to perform the classic reinforcement . Vary by positioning the water bottle in the hammer position, that is to say perpendicular to the ground.
To work the triceps
For the triceps, use a sofa or a chair: sit with your hands on the edge of the sofa. Keep your legs stretched and almost glued, the bust and the buttocks in the axis. Lower your torso to the level of your elbows, bringing your buttocks towards the edge of the sofa. Go back up, then repeat.
Overall upper body strength training
The pumps
The push-up exercise is the exercise par excellence to strengthen the upper body without equipment. Push-ups work your chest, shoulders, triceps, and core for a full strength workout.
Place your hands on the floor a little more than shoulder-width apart and lower yourself until your chest almost touches the floor. Squeeze your glutes and tense your abs as you lower and raise your body. Keep your elbows close to your sides to protect your shoulders. If it’s too difficult, get on your knees, not your feet.
