Since the confinement began, many of us have been unable to train in the gym, as we have been doing regularly. Of course, home workouts have become an excellent way to stay active during quarantine and thus maintain a healthy lifestyle.
Obviously, at home, we will not have the same facilities as we had in the gym to train. Hopefully, we could have done with some elastic bands, a jump rope, a pull-up bar and, some lucky people, with a cardio machine like an exercise bike or a roller.
Even without material or with minimal equipment, we can continue training at home so as not to lose everything we have gained in the gym during the previous months. Here you have a table of equivalences according to the muscle groups worked, of the exercises that we did in the gym and that we can now do at home.
Exercises at home to replace exercises in the gym
First of all, we have to point out that, obviously, the intensity of the training may not be the same at home as in the gym, since we do not have weights or weights to add to the exercises. Even so, we cannot lose sight of the fact that we are in a temporary situation and that we will have to do “alone” for a few weeks.
Push-ups for the pecs: the basic exercise to work our pecs at home, if we did it with the bench press in the gym, are the push-ups performed on the floor. To give them more intensity, if we want, we can use the different variations of flexions that we have.
Push-up pike and rubber shoulder lift: if in the gym the exercises most commonly used to work the shoulders are usually the military press and dumbbell lifts, at home we can perform push-up pikes or shoulder push-ups (with feet elevated on a chair, placing our back as perpendicular to the floor as possible) and elevations with elastic bands if we have them.
Extension with rubber and dips for triceps: dumbbell triceps extensions are easily salvageable if we have elastic bands at home, making a very similar movement by stepping on the rubber to create tension from the ground (we will do extensions backward instead of extensions upwards -with the dumbbells- or down -with the pulleys-). Triceps dips on a chair are also useful for working this muscle.
Curl with rubbers or carafes for the biceps: of course, the classic curl with dumbbells, we can replace it with a curl with rubbers (again, stepping on it to create tension from the ground) in which we can make different grips to work the different portions of the biceps. If you do not have rubbers, well-filled water jugs, or a backpack with books, they can help us.
Glute bridge for the glutes: hip thrust is the star exercise to work our glutes in the gym. It is an exercise that allows us to carry a lot of weight, weight that we do not have right now at home. As an alternative, we propose a glute bridge, a lighter version of this exercise, which you can modify with different variations to find more intensity.
Air squat and pull through with rubber bands for the legs: air squats (no load) are always a good option to work our lower body, and we have a lot of variations to try. If they fall short, you can always use a weighted vest (if you have one) or a backpack loaded with books to increase the intensity. As for the rear chain, which we work in the gym with the deadlift, we can replace it with a pull through with elastic bands, if we have a place to hook the rubber (a very heavy table, a railing, etc.).
Pull-ups and oars to work the back: if we have a pull-up bar at home, we will have nothing to envy to the gym equipment to work our back. If we do not have one, the different oars with rubbers or with the water jugs mentioned above to work the back can be a good substitute in the meantime.
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