Good-weather athletes don't have it easy in winter. Especially when winter is gray and wet. By then, many people find it difficult to motivate themselves and do sport in the fresh air. There is a great urge to stay at home, where it is cozy and warm. How to harness this urge and turn it into activity? Very few of us have a fully equipped home gym at our disposal. Which sports can be done in your own home?What equipment is needed for this??
Fight winter blues: set goals
Sport is good for your health. The Ärzteblatt has compiled studies that prove the benefits of physical activity on health. Now that we know that exercise is healthy, all you have to do is motivate yourself. Winter and the blues that come with it are ideal for small projects in your own four walls. Have you always wanted to master the splits, a handstand, a difficult yoga pose, 100 push-ups or toning your butt? Winter is the ideal time for this! When the days are dark gray and depressing, small successes help to increase your joy. So set a goal that you want to achieve in five to six months. Which types of training and associated goals can you choose?
Strength training
Strength training at home sounds like a contradiction because most people do strength training in the gym. However, with a few simple tools you can also train at home. A training plan should form the basis of strength training. Divide the five main exercises over five days a week. In five days you will have trained your entire body, with no sore muscles guaranteed.
Day 1: Breast
Exercise: 10 to 30 push-ups, 3 sets each
Improve from week to weekand set new goals. Start with the maximum number of push-ups that you can personally do and increase this from week to week.
Day 2: Legs
Exercise: 10 to 30 squats with resistance band, 3 sets each
A resistance band is required for this exercise. Stand wide with both legs on the inside of the band and place the opposite side of the band on your shoulders. The band pushes your shoulders down and creates resistance during squats. They simulate a weightlifting bar and make squatting a few pounds more difficult. Now perform the squats at your own pace with the maximum number of repetitions.
You can find more exercises with the fitness band here.
Day 3: Shoulders
Exercise: 10 to 15 PIKE push-ups in 3 sets
Bend forward from the hips with your legs stretched and place your hands on the floor approximately one meter in front of you. The head forms a line with the spine, the gaze is directed towards the legs. Bend your arms and lower your upper body, repeat.
Day 4: Back
Exercise: 1 to 10 pull-ups of 3 sets
For this exercise, you will need a metal bar that you can attach to an elevated position or a bar that clips between the door frame. Many women find pull-ups difficult due to their anatomy: perfect for making progress.
Anyone who has space canthinking about purchasing a rowing machine. A rowing machine trains your back efficiently and optimally. Goodbye back pain!
Day 5: Arms
Exercise: 10 to 15 biceps curls with resistance band, 3 sets each
Stand wide on the resistance band. Grab the other end of the band with both hands and pull the band towards your chin in a controlled movement. This movement is repeated until the muscle can be clearly felt.
Cardio
It's not just strength training that can be done in the comfort of your own home. Simply install one of the countless, mostly free, apps and carry out the endurance programs there. Whether with jumping or without, small spaces or other limitations, the choice is diverse.
Yoga
Do you like to take it easy? Then a YouTube yoga tutorial is a good idea. Enthusiastic yogis guide you through the program and give valuable tips on how to carry it outof the individual exercises and poses. Make one of the many poses your goal. Maybe the frog pose, the splits or the crow pose? The poses are definitely eye-catching!
