What are the benefits of exercising at home:
1.More time - saving: You can start exercising as soon as you get home from work.
2.Lower cost: There is no need to go to the gym or buy expensive equipment.
3. Exercise anytime: Whether it's day or night, you can exercise according to your own schedule.
4. Better privacy: You can dress casually, without having to observe others or care about the eyes of others.
Train at your own pace, without putting too much pressure on yourself. Everything starts at your own pace.
Start with a warm-up：Before starting the workout, spend about 5 minutes, if possible, doing a simple warm-up routine. It doesn't need to be too complicated. A simple stretch is enough to start.
Bodyweight strength training exercises：After warming up, we can start with a few sets of bodyweight training. This is a training method that requires no equipment and only uses your own body weight. If the floor is too hard, you can use a yoga mat.
Lunge squat：Lunge squats can exercise the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. Simply alternate between the left and right legs. Repeat 8 - 12 times for each leg and do 2 - 3 sets.
Standard push-ups: Keep your back straight, bend your elbows and lower your body, try to lower it to a lower position, then push your body back to the starting position. Repeat 8 - 12 times. You can start with 1 - 2 sets, and increase the number as your strength improves. If you can't do standard push-ups at the beginning, you can do the simpler knee push-ups below.
Kneeling push - ups: If you can't do standard push - ups, you can start practicing from kneeling push - ups. Kneel on the ground or a yoga mat with both knees, and the other movements are the same as those of standard push - ups. You will feel that this is easier and you can do more. After training for a period of time when your strength increases, then do standard push - ups.
Free weight exercises：In addition to bodyweight training, the following two exercises use dumbbells. Start with dumbbells of about 3 kilograms. As your strength increases, you can increase the weight to 5 - 8 kilograms. If you don't have dumbbells, you can also use water bottles instead. When using dumbbells, please hold them firmly as much as possible to avoid injury.
Dumbbell Shoulder Press：This exercise mainly targets the muscles of the shoulders and arms, and can also strengthen your core and chest muscles. Stand with your feet shoulder-width apart, pick up the dumbbells and lift them above your head. Your palms can face forward or towards your body. Keep lifting until your arms are fully extended. Then lower the dumbbells back to shoulder height. Do 8 - 12 repetitions per set, and complete 1 - 3 sets.
Dumbbell Reverse Extension in a Bent-over Position: This exercise mainly targets the triceps and shoulder muscles. Grab two dumbbells, you can choose lighter weights, one in each hand. Bend your torso at a 45-degree angle, then bend your elbows to form a 90-degree angle. Next, extend your arms behind you. Beginners can start with 1 - 2 sets, 8 - 12 repetitions per set.
Resistance Band Exercises：
Resistance bands are a great tool for strength training workouts. They are lightweight and versatile, and research has proven that they can build muscles just like free weights or weightlifting equipment. Here are a few simple examples of resistance band training.
Resistance Band Chest Stretch: This exercise mainly stretches the chest muscles while also working the arm muscles. Stand with your arms extended straight in front of your chest. Grasp the resistance band tightly with both hands. Keep your arms straight and move them outwards to the sides of your body, pulling the band towards your chest. Keep your spine straight, then slowly return to the starting position. Do 15 - 20 repetitions per set. Perform 1 - 3 sets. This movement can also be used as a warm - up exercise before a workout.
Hip extension: It mainly exercises the muscles of the buttocks and legs. You can do this exercise with a medium-resistance elastic band. Wrap the elastic band around both ankles. You can use a chair or a wall to maintain balance. Keep your body in a straight line, pull your left leg backward as far as possible while keeping your body as straight as possible. Then slowly return to the starting position. Complete 12 repetitions with the left leg first, and then repeat with the right leg. Beginners should complete 2 sets for each leg. The number can be increased after training for a period of time.
Resistance Band Leg Press:It mainly exercises the quadriceps femoris, hamstrings, calves and gluteus maximus of the thighs. Just like the leg press on a weightlifting machine, this exercise allows you to work against gravity.
Lie on your back on the yoga mat and lift your feet off the ground. Bend your knees to form a 90-degree angle. Flex your feet with your toes pointing upwards. Wrap the resistance band around your feet and hold both ends. Press your feet against the band until your legs are fully extended. Do 10 - 12 repetitions per set. Do 1 - 3 sets.
