The reasons why you don't like gyms can be wide-ranging.
Lots of people in one place, especially if you go training in the evening. Many looks that meet you. Lots of machines where half of you don't know what they're good for and how they work...and then there are the pumpers!
Of course, the question comes: “Do you even have to join a gym? to change your body, increase your health or your fitness" on.
Not necessarily.
Below I will explain 7 exercises that will help you achieve your goals and that you don't need a gym. You already have everything you need at home.
1. Go for a run/walk
Aim for 7,000 – 10,000 steps daily. Are you already able to do this through your job? Class. Consider planning 2 to 3 extra running or walking sessions into your week, in which you first add another 7,000 - 10,000 steps to your workload each week.
Lead e.g. B. two runs of 3.5 km each or three walking units of 3 km each. Look at what works for you in your everyday life and decide cleverly what makes sense for you.
Have you never run before or you haven't been active for several months, I wouldn't recommend starting with a 10 km run straight away. I think that's common sense.
2. Squats
Even as children, we did a lot of squats when learning to walk.
Because somehow we had to get ourselves up from the ground to a standing position.
Do your knees hurt when you do squats today? Stand with your heels on 2 thick books and see if the pain is relieved. Still painful?
Still painful? Hold the bottom position in the first step for e.g. B. 30 seconds and increase the duration from week to week.
The same applies to dynamic squats. Start e.g. B. with 10 repetitions 3 times a day before each meal, then 15, then 20 and so on until you reach e.g. B. 50 you arrived.
3. Step ups onto a chair
Do you want to increase your endurance? Set a timer e.g. B. 6 x 60 seconds and climb up and down in a controlled manner as quickly as you can. 3 times with the right leg, 3 times with the left leg first.
Do you want to strengthen your legs? Perform the same movement in slow motion. Slowly up and slowly down. You will feel the difference. Make sure your chair is securely attached to the floor.
4. Mountain climber with a towel or frisbee
This exercise is fantastic for strengthening your stomach and core.
To do this, start in a push-up position with one leg on a towel (if you have a wooden floor) or on a Frisbee (if you have a carpeted floor) and slowly pull your knee forward towards your elbow.
Keep your back long and straight from head to toe and perform 3 x 10 reps on each side. Still too many? Not bad at all. Feel free to improve from week to week.
5. The right push-up variation
The classic.
Push-ups are probably one of the most famous fitness exercises. Some demonize them. Some love them. In our daily work as fitness coaches, we notice that the individual push-up variant is crucial for each person. Can't do classic push-ups on the floor yet? Never mind.
Do them with your hands on your couch or a high stationary table. Are normal push-ups too easy for you? Elevate your feet on your couch or put on a backpack filled with books. The correct variant is crucial for push-ups.
6. Towel Waves
This exercise is not only great for strengthening your cardiovascular system and burning some calories, but it is also incredibly fun.
All you need is a towel the minimum length of your legs.
Stand with your feet on one short end of the towel and hold the other end in your hands. Now bend your knees slightly and lean forward slightly.
Now all you have to do is start wagging. Imagine shaking sand out of your towel. 3 x 30-40 seconds and you'll work up a sweat.
7. Find a smaller gym with a family atmosphere
Not all gyms are the same.
Smaller, more familiar studios like Fit4TheGame are often less crowded and also offer a great community. The focus is on having fun with exercise and so you often don't even notice that you're sweating, doing something good for your body and leaving the gym in a better mood than before.
Want to learn more about how we can help you reach your fitness goals (and boost your immune system!)?
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