Sport Fitness and Exercises
Sport Fitness and Exercises You don’t need weights to build the body you want. You just need this guide. Let’s get straight to the point: you can exercise at home. and get a good workout in – using your bodyweight or simple pieces of kit such as dumbbells, kettlebells or a suspension trainer. Even as you grow stronger and fitter, by increasing your reps. or simply slowing down – or speeding up – the tempo of your exercises (which is easier said than done btw), you can progress your workouts and the effectiveness of them.
Your own bodyweight is great for cardio, too. In-fact, according to researchers at the University of Pristina, it makes no difference to your overall health whether you embark on a routine of jogging or bodyweight exercises. The scientists split a number of students into three groups: one did endurance training, another took part in strength-based circuits, and the third did nothing. The results showed that the groups who exercised lost weight and had lower body fat measurements at the end. However, what was remarkable was how similar the results were, with the researchers concluding that both kinds of exercise were equally beneficial for your cardiovascular system.
Sport Fitness and Exercises The bottom line is this: you don’t need a gym membership to get fit. Fitness is free. And with MH‘s help, taking your first steps towards fitness needn’t be daunting.
Below is our collection of the best beginner exercises to try at home. coupled with an explanation of what makes that move useful. If you’re struggling to put these moves into a workout routine, don’t worry. We’ve also included a selection of the best workouts for you to try.
Press-up
How to do it: Get down into a press-up position with your hands placed shoulder-width apart and back flat, so a straight line forms from your head to heels, via your glutes. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. That’s on rep.
Why: This move uses multiple muscle groups for maximum growth and strengthens your shoulder joints. Easily done as an exercise at home. this prepares you for progression to the more demanding shoulder exercises you’ll face in a gym, like the incline bench press.
Dumbbell standing shoulder press
How to do it: Stand holding two dumbbells at shoulder height with an overhand grip – palms facing forwards. Ensure your elbows are in front of the bar and don’t flare out to the sides. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.
Why: This is a safer shoulder-sculptor than lifting from behind your neck. As a beginner the aim should be to keep strain off your joints and protect against an injury called shoulder impingement syndrome. Missed sessions this early in your lifting career are especially costly.
Skipping
How to do it: Grab the rope at both ends. Use your wrists to flick it round your body, jumping to clear the rope as it hits the ground. Make the move more intense with double unders – letting the rope pass round your twice for every jump.
Why: The ultimate no-nonsense workout, jumping rope could be the most efficient form of cardio. A study that found just 10 minutes a day with the rope was similar to 30 minutes of jogging.
Dumbbell squat. Sport Fitness and Exercises
How to do it: Holding a dumbbell in each hand, position your legs shoulder width apart. Keeping your head up and back straight, sit back into the squat until the dumbbells are an inch from the floor. Focus on keeping your knees over your toes and chest out – don’t arch your back or lean forward as you drop down. Exhale, straighten your legs and return to the starting position.
Why: Squats are an excellent all-round exercise and one of the best moves for building overall strength. Dumbbells let you concentrate on technique and work on your range of movement at low weight. Only advance to barbell squats in the gym once you’ve got this nailed.
Farmer’s walk
How to do it: Grab a heavy dumbbell in each hand – think half your bodyweight – and hold them at your sides. Stand up tall with your shoulders back and walk forward as quickly as you can using short steps.
Lateral raise
How to do it: Stand holding a light dumbbell in each hand. Slowly lift the dumbbells out to the side until they reach shoulder height – no higher – and resist the urge to cheat by swinging the weight. Pause, then lower back to your sides, slowly – you’ll build more muscle fighting gravity than letting it do the work for you.
Burpees
How to do it: From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.
Why: When it comes to burning fat at home, few moves can do better then the burpee. Perfect for frying fat with zero equipment, work these into your home workout routine to ramp up your heart rate or set yourself daily challenges.
Plyometric, Jumping Lunges
How to do it: Lunge forward until your rear knee is almost touching the ground. Jump into the air, bringing your rear foot forward and the front foot back. Land in a lunge and repeat. Land on both feet simultaneously to cushion the impact on your joints.
Why: Just like burpees, these are perfect for building up your cardiovascular system, but will also help you build faster, more powerful quadriceps. Ideal if your leg day has taken a hit.
Dumbbell calf raise
How to do it: Stand holding a dumbbell in each hand with the balls of your feet on a step with your heels touching the floor. Raise your heels off the floor and hold at the top of the contraction. Slowly lower yourself to the starting position and repeat.
Spiderman Press-Up
How to do it: Get into a traditional press-up position. Lower yourself toward the floor and bring your right knee to your right elbow, keeping it off the ground. Press back up and return your leg to the starting position. Repeat with the alternate leg.
Why: Perfect if you’re looking to get some mobility in before a workout or just want to switch up your chest routine, Spiderman press-ups are the perfect alternative if you’re looking to scale things up.
Bicep curl
How to do it: Stand with a dumbbell in each hand and, keeping your upper arms stationary, curl the weights until the dumbbells are at shoulder level. Focus on keeping your elbows still – only your lower arm should move. Squeeze your bicep at the top of the contraction then lower slowly and repeat.
33 of the Best Beginner Exercises to Sweat Through During Home Workouts
Sport Fitness and Exercises
