Sometimes, people do not have the necessary time or the economy to be able to go to a gym or classes that are taught in centers, so they have to resort to doing them at home. In recent years, exercise machines do not have the high cost they used to have, in addition to the fact that you can always resort to objects that are in your own home without having to spend anything to practice sports.
In this case to carry out strength exercises we can resort to a chair, a table, bottles of water, even packages of legumes, which will mean a neuromuscular stimulation greater than performing similar movements on a stable and guided surface, with the machines of a gym. When performing strength exercises, they will be worked on; balance, mobility, coordination, kinesthetic awareness and stability.
To perform a session of strength exercises, you must perform a previous warm-up, it can be doing ten minutes of stationary bike, running barefoot or running in the garden or around the house, jumping rope, any of those exercises, serve to warm up the muscles and activate you. Then you have to stretch, both static and dynamic, after that, you could already start with the session.
It begins with toning exercises, lumbar, gluteal, abdominal, transverse, all of them in the central part, then continues with the most peripheral areas; the pectoral, dorsal, shoulders, elevators, and can be analyzed with the most spacious movements, that is, much more dynamic exercises, such as squats, climbs to the bench, strokes, jumps and ankles. The volume and intensity should vary according to the level of each person
Types of strength exercises and how to perform them step by step
Basic Biceps Push-ups
He grabs two dumbbells, with his hands facing straight ahead. Start by bending your left arm, raising the dumbbell and after holding it for a few seconds, you see it slowly lowering. After doing it with that arm, start with the right arm, exactly the same. You can do it in 2 sets of 10 repetitions each.
Alternating Biceps Push-Ups
Stand up, and hold two dumbbells with your hands, on the sides of your body, with your wrists looking at each other. Start by lifting a dumbbell until it is practically stuck to your shoulder, hold it for a few seconds and see it slowly lowered. Try not to move or hunch the spine when lifting weights. You can do it in 2 sets of 12 repetitions each.
Inner Biceps Push-ups
Stand up, and hold two dumbbells with your hands, on the sides of your body, with your wrists looking at each other. Start by lifting the two dumbbells until they are practically stuck to your shoulders, hold them for a few seconds and see them slowly lowered. Try to keep your spine straight and not hunch it over, while lifting the weights. You can do it in 2 sets of 10 repetitions each.
Push-ups Hammer
Grab two dumbbells one on each side of your body, with your wrists facing your hips. Start by lifting both dumbbells at once, bending your elbows, hold them for a few seconds, and lower them slowly. The upper part of the arms must remain immobile, while you perform the exercise. You can do it in 2 sets of 13 repetitions each.
Sitting Biceps Push-Ups, Alternating
Sit on a bench or chair, grab two dumbbells, one on each side of the body, with your wrists facing each other. Lift a dumbbell until it is practically attached to your shoulder, hold it for several seconds and lower it slowly. Then repeat the exercise with the other arm. Try not to move or move your back, so as not to cause pain or injury during the exercise. You can do it in 2 sets of 8 repetitions each.
Sitting Biceps Curls
Stand on top of a bench and grab two dumbbells, on the sides of your body, with your hands looking at each other. Start by raising both hands at the same time, until the dumbbells are almost stuck to your shoulders, hold them for a few seconds in that position and then lower them slowly. Try not to move your spine to avoid injury. You can do it in 2 sets of 12repetitions each.
Tilted Biceps Push-Ups, Alternating
Sit on a bench that is tilted, and grasp two dumbbells, on the sides of the body, with your hands facing each other. Start by lifting one of the dumbbells, until it is stuck to your shoulder, hold it there for a few seconds and lower it slowly, then do the same with the other arm. Try not to shift or hunch your spine during exercise. You can do it in 2 sets of 13 repetitions each.
Biceps Curls Inclined
Sit on a bench that is tilted and hold two dumbbells, with your hands facing each other. Lift the two dumbbells until they are almost glued to your shoulders, hold them in that position for a few seconds, and then lower them slowly. Try not to move your spine during exercise. You can do it in 2 sets of 10 repetitions each.
Concentrated Biceps Push-Ups
Stand behind a bench that is tilted, and put one elbow on the back of the bench, while holding a dumbbell, whose wrist faces you. Lift that dumbbell until it is almost glued to your shoulder, hold it for a few seconds and lower it slowly. The upper part of the arm must remain still. You can do it in 2 sets of 12 repetitions each.
Concentrated push-ups, sitting
Sit on a bench, put an elbow on one of your thighs. Take another dumbbell with your other hand, and place your arm between your two legs. Raise your arm until it is practically glued to your shoulder, and after holding it for a few seconds in that position, lower it slowly. Repeat the same with the other arm. Try to keep your spine still to avoid injury. You can do it in 2 sets of 10 repetitions each.
Push-ups with Insulated Dumbbells, Seated
Sit on one side of the bench, grab a dumbbell and put the straight arm of that same hand hanging in front of your bent leg. Start by lifting the dumbbell, until it reaches your shoulder, hold it for a few seconds and lower it slowly. Continue with the other arm repeating the same thing. Try not to shift your spine when lifting weights. You can do it in 2 sets of 13 repetitions each.
Biceps Curls – Scott (Supinator Grip)
Start by resting both elbows on the pad of the machine, you must form with your arms a right angle, when you push them up. He grabs two dumbbells, with his wrist facing the ceiling. Raise one arm first and then the other, they should not coincide, if one goes up the other goes down, you must vary them. Hold them up for a few seconds and lower them slowly. Try to keep your spine straight to avoid injury. You can do it in 2 sets of 12 repetitions each.
Biceps Curls – Scott
Position the top of both arms on the pad of the machine, they should form a right angle when flexing. Grab two dumbbells with your wrists looking at each other. Start by raising one arm until you reach your shoulder, hold it for a few seconds and lower it slowly, do the same with the other arm, but you should not raise them at the same time, if not alternately, first one and then the other. Try to keep your spine straight during exercise. You can do it in 2 sets of 10 repetitions each.
Alternating Biceps Push-ups in Bench
Place yourself face down on top of a bench, and grab two dumbbells, you should leave your arms hanging in a straight line. Start by lifting one of the dumbbells until it is almost stuck to your shoulder, hold it for a few seconds and lower it slowly. Then do the same with the other arm. You should keep your spine straight during exercise. You can do it in 2 sets of 14 repetitions each.
Supinator Biceps Push-ups,
Lie on your back on a bench, grab two dumbbells, one on each side of the body, and leave your arms hanging under the bench, your wrists should face the ceiling. Start by lifting both dumbbells until they reach the sides of your hips, hold them for a few seconds and lower them slowly. Take air whenever you raise the weights and release it when you lower them. You can do it in 2 sets of 10 repetitions each.
Triceps Extensions Lying down
Lie on a bench with your back attached to it, and grab two dumbbells, with your hands facing the ceiling as well as your forearms. Start by lifting the two dumbbells, stretching your arms, holding them for a few seconds, and lowering them slowly. You can do it in 2 sets of 8 repetitions each.
Triceps Bench Press
Stand on a bench and attach your back to it, grab two dumbbells, one on each side of your hips, with your wrists facing each other. Raise your arms until they are straight, hold that position for a few seconds, and lower them slowly. Take a breath when you raise your hands and release it when you lower them. You can do it in 2 sets of 10 repetitions each.
360º Support
Lie down in profile on a mat or mat, and lean only on the left arm and on the left leg, both should be fully extended, in a straight line. You can’t support any limbs anymore. Try to hold on for 10 seconds and switch. Stand facing the wall, and this time lean on your right arm and right leg, and try to hold in that position for another 10 seconds. Always remember the arm and leg fully extended. Then do it with both arms and both legs supported, first with the body facing up, and then with the body facing down. Hold in each position for 10 seconds.