Working out at home has definite advantages over working out in a gym. You don’t have to haul a gym bag around, swap sweat with your companions, wait in the line to use equipment or bother about traffic on the roads.
HOME GYM RULES
Schedule your workout: Treat your workout like a regular appointment. Plan for your workout in your daily planner otherwise you’ll always find excuses to dodge your exercise session. Tell your family this is your time off. This is not the time to help with household chores. Make it a rule: his is your time and space to look and feel good.
Warm-up: Begin every workout with a 5 to 10 minute warm-up such as marching in place. Perform your daily exercises following the workouts described below:
Cardiovascular training: A minimum of 20 minutes, 3 to 5 the circulatory system.
Options:
Staircase climbing : Walk up the stairs. Walking down the stairs puts a strain on the patella. So it not recommended.
March/jog on the spot : March on the spot or jog in place. You could do both as well.
Skipping : Skipping is convenient and an effective way to burn calories. If you have a knee or back problem, avoid skipping as it is a form of high impact exercise.
Strength training : Train each muscle group on alternate days, 2 to 3 times per week,.
Exercise Descriptions : Do 2 sets of 14 reps each.
Squats : Stand with your feet hip-width apart and knees slightly bent, holding dumbbells in your hands. Keep your back straight and bend your knees
to about 90-degrees, allowing your body to lean forwards slightly until it is at right angles with your thighs.
Push-ups : Place your hands directly under your shoulders and keep your fingers pointing forwards and your back straight. Your knees should be rested
on the mat, and then, slowly lower your body and bring your chest close to the floor, and then return to start position.
Seated –bent-over row : Sit on a chair. Lean slightly forward from your hips keeping the spine in a neutral position. Hold weights in each hand, bend your elbows as your lift your arms up to the sides. Squeeze your shoulder blades and feel the back muscles work.
Ab crunches : Lie on your back with your knees bent, feet flat on the floor with your lower back pressed gently down on the mat. Support your neck by
placing your palms behind your head. Keeping your chin off the chest, slowly contract your abs and lift yourself up, and then lower yourself down.
Back extension : Lie on your stomach and place your hands on your lower back. Lift your upper body off the floor, keep your eyes on the floor and your chin in a relaxed position. Slowly return to starting position.
Source
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