If like me, you are motivated but lack time to get to the gym, then you have no choice: play sports at home! This practice does not only have drawbacks as it will allow you to progress at your own pace, without worrying regarding the eyes of others. In addition, saving time is an additional argument to get you started, right? It remains to be seen which is the best sport at home for you… Can we help you a little?
The best sport at home: our top 3 without equipment!
At home, you can practice the following sports exercises:
- Muscle building, or bodybuilding
- Sport cardio
- Stretches
First, warm up like you’re at the gym. Then, hydrate yourself as you should: before, during and following the effort. In addition, without necessarily investing too much in new trends, clothing is very important to be comfortable:
- leggings or shorts
- a bra for ladies
- a good pair of sneakers to absorb shocks and protect your joints
Finally, remember to ventilate the room well in order to be well oxygenated. To do sports well at home, avoid humidification and poor air quality through your perspiration and breath. Make yourself comfortable by not hesitating to push your furniture to remain free of your movements in complete safety!
sheathing
Sheathing exercises are exercises often practiced on the floor, which work the whole body. Indeed, they strengthen a large part of your muscles:
- deep muscles and abdominal muscles
- back ones,
- the muscles of the pelvis and pelvic floor
You can easily perform the following beginner cladding program:
- to float
- get into a side sheath position
- do a back plank
We advise you to maintain each position between 30 and 45 seconds. Then repeat 3 to 5 times. Thus, your session should last between 10 and 15 minutes. Then, once well prepared, opt for the following sports sheathing program:
- the plank by raising one foot, then the other
- lateral sheathing by lifting one foot
- the back plank with straight legs
- the plank by raising one arm, then the other
- lateral sheathing with rotation of the trunk
- the classic back plank
The cardio
In your sports routine, it is impossible to ignore cardio. It is this activity that allows you to let off steam, slim down, raise your heart rate and thus prevent many cardiovascular diseases. It should be performed regularly, 2 times a week and at a moderate intensity. To do cardio, you can follow the following home HIIT workout:
- 1 minute of hopping on the spot
- 30 seconds of hopping on each leg
- 2 minutes running in place with knee lifts
- 1 minute de squat jumps
- 1 minute run in place with knee lifts.
- 1 minute of hopping on the spot
- 30 seconds of hopping on each leg
- 1 minute de squat jumps
This program, lasting 10 minutes, can be repeated a maximum of 2 times with an intermediate break to catch your breath. Cardio, performed at moderate intensity, activates fat oxidation and improves your metabolism.
Stretching
First, we invite you to continue practicing yoga or pilates at home, indoors or outdoors, at your own pace. Indeed, these soft sports improve, and this, at any age, the concentration, the tonicity, the flexibility. Now let’s come to stretching. Thus, you will limit the arrival of injuries and aches. If they are useful following your sports session at home, it is because they help maintain the flexibility of your joints, your tendons and your muscles.
Here are the most important muscles to stretch:
- lumbar
- buttocks
- psoas
- hamstrings
- calves
- pecs
- neck
Come on, get to work, summer is here!
