How should I train?
Before starting the exercise routine, you need to run or ride a bike for 10 minutes. After this you can follow the following table of exercises. To do them correctly, the simplest thing is to watch videos on the Internet. On YouTube you can find hundreds of explanatory videos for each of the exercises. These are the most basic, but over time you can incorporate many others. Between exercise and exercise you should not rest more than two minutes.
- Squats (3 sets / 10 reps)
Stand with your feet in a straight line with your shoulders, begin to lower your hips as if you were going to sit in a chair. When bending the knees the thighs should come to be parallel to the ground. Over time, you can do the exercise by holding a weight with your arms in front of your chest.
- Push-ups (3 sets / 12 reps)
Rest your hands shoulder-width apart and aligned with your shoulders. Now lower and raise your chest keeping your legs straight. Despite being an exercise that we have all practiced at school, it is harder than it seems. If you are starting with the training you can “cheat” by supporting the knees, but try to do the full push-ups as soon as you start to improve.
- Lunges (2 sets / 14 reps)
The lunges are one of the most complete exercises and are present in all training routines. Maintain a semi-squat position with your hands on your hips, and alternately advance one leg and the other. The lead leg should never exceed the 90 degree angle and the heel of the offset leg should not lift off the ground. Over time you can do this exercise by holding a dumbbell in each hand.
- Triceps dips (3 sets / 12 reps)
For this exercise you need the help of a chair or a bench. You must place your hands on it and place your feet apart to lower your hips by flexing your elbows. The exercise can also be done by placing your feet on another bench or chair, so the triceps are better exercised but do it only when you are ready, because if you fall you can get a good scare.
- Lateral arm raises (3 series / 15 repetitions)
Stand straight and lift both arms with weight in each hand. If you don't have dumbbells, just a few bottles, bags or any other weight.
- Pull-ups or rowing (2 sets / 15 reps)
The back is perhaps the most difficult part of the body to train at home. The ideal is to have a bar in a door with which to be able to do pull-ups, the most complete exercises to train the back. If you don't have a barbell, or can't install it at home, you can do rowing exercises. For this, it is best to use a bench or chair, support one of the knees and with the other arm do push-ups lifting a weight. This is the simplest rowing exercise, but there are many others that you can learn over time.
- Sit-ups (2 sets / 20 reps)
Although we have all learned to train the abdominals in the traditional way, it is currently known that the best way to exercise them is by cycling. Lie on the ground on your back, place your hands behind your head, raise your knees, and mimic pedaling a bicycle. Touch the left knee with the right elbow, then the right with the left.
- Stretching
After completing the exercises, which you can do in any order, it is advisable to incorporate another batch of aerobic exercise, essential if you want to lose weight, as it is the most effective type of exercise to burn fat. After this do not forget to stretch. You will end up more relaxed and avoid injuries.
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