One of the major problems behind this, is that most of us have jobs that involve us being stuck to the office desk all day, with very little opportunity to move around. As a solution to this, many decide joining a gym is the only viable option. Unfortunately for most, joining is one thing, and going there regularly, is another thing entirely. Due to so many other things that demand our attention everyday, going to the gym slides lower and lower on the list of priorities.
Fortunately, visiting the gym isn't the only option to staying fit. Here are a few things we can do on our own at home:
It all starts with a mindset. If you believe that only the gym can make you fit then you already have a predetermined mindset. What can help you build a fit physique is the determination to workout regularly, it does not matter where and with what equipment. So, the first thing to do is set a regular time to exercise. There is no set timing for when to exercise – whether you do a bit of workout early in the morning, or in the evening after you're back from work – this should solely be based on a time that is convenient for you. So set a fixed time to do it for at least four days in a week.
Yes, it is true you do need some equipment to stay fit, therefore start off by investing in a few. But it need not be full-on expensive gear. To start off, just buy a pair of dumbbells and a mat and with this, you can follow a high intensive burn-out routine.
The key to building a great physique is of course an affective routine. In my opinion, home workouts should be of high intensity – that is, keeping your muscles under constant tension as you perform moves with minimum resting time. Also, a great home routine will see you targeting all the body parts with just a pair of dumbbells. So lets see what free hand workouts can be performed the addition of just a pair of dumbells.
* Standing shoulder press:
This workout is needed to improve the shoulders. This is a multi-joint pressing movement with the dumbbells for extra resistance. If you can master the form then this can definitely help you build great shoulders. A note of caution is that you should always perform it with the correct form to keep the tension on the shoulders, rather than on joints, to avoid injury.
* Lateral raises:
Another shoulder workout to incorporate with dumbbells. This should be done along with the shoulder press. This helps to shape up the shoulder muscles. Once again the form and tempo should be key.
* Squats with dumbbells:
Squatting while holding dumbbells on both sides is another multi-joint exercise that works on the entire lower body. Think of building a house, a base is built first. In case of your fitness journey, the philosophy is the same. You need to build a strong pair of legs to support your upper body.
* Lunges with dumbbells:
If you are bored of squatting then try lunging while holding dumbbells. Lunges are performed by alternating leg movements and can help build strong legs. So it should also be added to the entire routine.
* Dumbbell rows:
You can perform row exercise with dumbbells to build your back muscles. Two types of rows can be performed with dumbbells – one is bent over rows and the other is a one-arm dumbbell row.
This is a free hand exercise for the chest. You can bring in two variations. Flat push-ups and the other is incline push-ups. This is the staple of any chest routine and is a good addition to your daily workout session.
* Bicep exercises with dumbbells
: Regular dumbbell curls and hammer curls are two variations on exercises for your biceps that can easily be sone at home.
* Triceps extension with dumbbells:
This is an effective exercise to incorporate for a full arm workout.
The above workouts with 10 repetitions for five sets can actually provide a proper burnout workout routine. By performing them at least four times a week, along with a proper diet, you will see changes in your physique within no time.
Bio: Reaz Mahmud Fiem is a nutrition and fitness advisor who makes it his business to help you stay fit