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Mount a small gym at home? If possible!

With the arrival of good weather, the desire to get fit and show off a figure increases. However, in many cases, the frenetic pace, the long days in front of the computer and the endless occupation do not allow us to have time to move to the gym and carry out the sport session we would like. Fortunately, there are plenty of options to adapt a small space of our home in which we can perform our exercises with very little budget.

First of all, you should choose a comfortable and clear place in the house with enough space to do the exercises and have a storage area to store some necessary elements to carry out the training. The gym can be closer than you think ...


Yoga Mat
The mat is the star element of any gym . Not only does it help to prevent our joints from suffering and to perform any exercise at home, such as plates, sit-ups or push-ups, but it will also allow you to practice other routines such as yoga or pilates. Opt for a model that has a fair cushion, neither too thin nor too thick, and that is non-slip. It hardly takes up space and will be very useful for us.


Camber
One of the most economical and effective tools for aerobic exercise at home is the rope , ideal to combine with the routine of exercises. It is a fun activity that provides multiple benefits, such as weight loss, increased cardiovascular endurance, improved agility and coordination and body toning. In addition, unlike static bicycles, ellipticals or running machines, the rope occupies very little space and is low cost .


Dumbbells
Dumbbells and kettlebells are essential for strength training and toning the upper body, abs, legs and back . They are economical, do not take up space and are essential in any low cost gym . With the dumbbells you can practice all kinds of exercises such as triceps extension, lateral and frontal shoulder lifts, strides, rowing or squats. If you are a beginner, start with a light weight and make sure they have an ergonomic grip to catch them more comfortably, as well as flat ends to prevent them from rolling on the ground.


Elastic band
The classic elastic bands are cheap, they hardly take up space, they can be used in an endless number of routines and they are a plus of resistance in exercises such as squats , especially when working legs and glutes. If you want to influence the training of arms, back, chest and abdominals also choose a resistance tensor, one of the latest cries in fitness and exercise that helps to develop strength and significantly improve flexibility, balance and stability of the central part of the body.

You can complete your home gym gradually incorporating other elements such as fitballs , large balls increasingly used in more sports routines or a step , effective to perform cardio work. Also, do not forget to have a chair or bench nearby as an auxiliary element in those exercises that need support.

Build your own gym at home

if our problem for not getting fit at home is a combination of lack of time and money, there is no excuse for not exercising without leaving home and without scratching your pocket. Around us there are different objects that can serve as substitutes for certain gym equipment. This is all you need to get a homemade low cost gym :

Have we gone to the supermarket today? Great! We have exercised carrying the bags of the purchase and, if we have been walking, the physical work is much greater, but our training plan does not end here. Take two packages of chickpeas , rice or whatever and use them as dumbbells to work arms, chest and even waist. But if lifting two kilos is too little for you, you can opt for large bottles of water or oil (5 to 8 kg) or boxes of several liters of milk (6 to 12 kg) and the effort will be much greater.

If you want to do crunches or other floor exercises, doing them in bed is not a good idea because that surface is too soft for this purpose. For lack of a mat, you can make your table on a carpet and, if the surface is too hard, you can put on a couple of towels that will cushion the ground a little more. If you see that your homemade mat moves when you exercise on it, put four pesos in the corners to fix it to the ground.

Another way to work the abs, in this case the obliques, is thanks to a broomstick or mop , with which you can work your body as if you were in the gym with the usual bar that is used for training torsions of waist.

To work the legs we can do squats by simply holding on to a chair while we slowly bend the knees keeping the back straight, just as we can use the same chair to work the triceps, for example.

More firmness you will find in the kitchen countertop that can become a perfect support to do exercises of both arms and legs and glutes , lifting, for example, one leg backwards as if we were using a ballet bar.

Likewise, a simple towel can be the perfect substitute for elastic bands. With it you can work both the upper and lower train.

It is also possible to do aerobic exercise at home without spending extra money. You like dancing? Simply put a music with a moved rhythm on your player and start moving your hips to burn calories. In addition, there are certain free television programs and countless videos on the Internet with complete exercise programs to learn the basic steps and movements.

A fairly thick book, for example that of an old encyclopedia, can also serve as a home step . Yes, make sure before putting yourself to exercise with him that is stable enough not to stumble and end up on the floor. Maybe you need to surround it with electrical tape so it does not slip with the sheets of paper every time you put one foot on it.

And of course, we can always forget the elevator and walk up and down the stairs of the building .