With the social distancing measures for Coronavirus in place, many gyms have closed their doors and many of us are holding home workouts until further notice. If you are someone who works out in the gym, you can think about how you can continue to test yourself at home. Even if you have dumbbells and some equipment at home, it is unlikely that you will not necessarily have access to the exact same weight and load options.
Today, there are certainly bigger fish to fry as a society, we all know that.
For those who want to maintain a sense of normalcy and who get up regularly to relieve stress, you can try using any of the tips below to keep up with strength training at home and continue with your challenges. .
7 ways to make home strength training more difficult
1. Pace repetitions
Pace repetitions are one of my favorite ways to do an exercise that I would normally do with heavier weights. Basically, you slow down your movement. Most people are thinking of making something more intense, you need to go faster or speed up. And yes, if we talk from the heart, it can be so. But for your weight training, you want to spend time under stress – anywhere between 2-5 counts down and 2-5 counts up. Even if you have no difficulty, it can be used for your weight training exercises. So for your forklifts, you could drop 4 times lower in the count, then return to stand at 4 degrees. For plug-ins, you may lower by 3 numbers and postpone the backup by 3 numbers. You can play around with it.
2. Partial repetition
Partial repetitions are another way to maintain muscle tension. Think of strength training, which has both a top and a bottom when moving. With partial repetitions, you stay in the middle of the reply, do partial range of motion and do not give the muscle a break. When squatting, it would look like it would go all the way down and only come back halfway up.
3. Circle bands
Straps / lap belts are one of my favorite home exercise equipment options. You can do so many lower body exercises with them! Add them above your knee, such as squats, lunges, bridges, and hips, and you'll feel the difference in your buttocks. You can add them to many weight training exercises, such as hydrants, side-by-side leg lifts, etc., to keep your lubricity increasing. It's a blue hip circle that I love and use all the time.
Playing at height is another way to make strength training more difficult. For example, you can leave the lower step on your stairway to create a deficit. You can raise your legs on the kitchen chair to reduce pushes or bridges. Sit with one foot on the lower surface or step on the higher surface.
5. Drop Sets
Drop kits are great if you have a few different sets of dumbbells, you basically use all your kits for one workout. Using the front lift as an example, you can start with 12 pounds for 10 reps, then drop to 10 pounds for 10 reps, then 8 pounds for 8 reps. It's considered a big burnout, so I wouldn't really recommend doing it in every workout. When programming them for clients, I like to use it as a finisher. But a finisher with a set of drops, along with some of the other strategies above, would give you very effective weight training at home!
6. Unilateral movement
Your two-sided movements allow you to lift more weight, but if you have a limited load to which you have access, it’s a great time to work out with one arm and one leg of your workouts. Think: one-handed chest press, one-arm rows, one-legged dead, and so on. You may even notice an imbalance that you can work on.
Finally, get creative! There are so many things that you are likely to have around the house or in the yard that can be turned into exercise equipment. Use the edge of your kitchen table to make inverted rows. Pick up heavy duffel bags or grocery bags. Use your children's weight. Use a cooler as a bench. If you have a swing set in your yard, you can use it as a suspension instead of a TRX. I remember traveling once and using an ash block in AirBnB, where I was on one leg making corpses. Go to your garage or basement and look around. I bet you can surprise yourself !!
Hopefully, these strategies will not only help you in the short term, but will also be useful in the future, because ONLY there are seasons where we just don't get as much weight as we would like! We only hope that the future reasons are related to, for example, busy work stages or because it is more reasonable with the family schedule, and not because of the national health crisis.
Readers, let's talk! How do you like to keep home workouts a challenge? Which of the 7 tips above have you tried before and which ones are new to you?
If you can help with training at home during routine navigation, don't hesitate to get it at your fingertips. My virtual services are ready to go and I offer everything I know myself Fit On the Go + Lift on the Go movement anywhere, anytime (currently on sale two for the price of one), mine Powers of the coaching club meeting for monthly training / challenges – access to support and questions for me – and belonging to an encouraging community (it can be nice now if you feel isolated), private one tutoring.
If you are not sure which one is best for you, book a free 30-minute connection call. I would be happy to discuss how I can help or tailor a program right for you right now!
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