Strength & resistance exercises - Deepstash

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Everyday exercise: How to work out at home without equipment

Strength & resistance exercises

Resistance and strength exercises can help strengthen your muscles. This is usually done on the spot and will not make you out of breath like cardio exercises.

Instead of using tools like weights or resistance bands, you can use tins of baked beans or bags of rice.

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Everyday exercise: How to work out at home without equipment

Everyday exercise: How to work out at home without equipment

https://www.bbc.com/sport/get-inspired/32416767

bbc.com

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Key Ideas

Cardio exercise

Exercise offers a whole host of benefits to health and well-being. Cardiovascular exercises aim to get your heart rate up and increase blood circulation.

Walking is a great way to get active. Another is the skipping rope, or to put on music and dance.

Flexibility, balance, and mobility

Strength and flexibility routines help balance, will reduce joint pain, and reduce the risk of falls.

Yoga, pilates, and tai chi are examples of flexibility exercises.

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Calisthenics
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Get your body ready

Before you start doing any exercises, make sure you're all warmed up.
Do 5-10 minutes of cardio, just to get your heart rate up a bit.
Motivation tip: Listening to music can help you feel motivated throughout your workout.

Mountain climbers

Muscles worked: abs, obliques, quads, hamstrings, deltoids, biceps, triceps, and the chest.
Start off in the standard push up position. Pull your knees up to your chest, one at a time, in quick succession. You want to keep your body in a push-up position all the way through the exercise, so don't bob your hips up and down as you're tucking your legs in.  Do 20 seconds three times.

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Your goals with home exercising
Your goals with home exercising

Consider what you're trying to achieve.

  • If your goal is general health and well-being, a pleasant stroll is sufficient.
  • If you want to lift heavy weigh...
Heavy kettlebells

Two heavy kettlebells are the next best thing to a bar and plates. A weight of between 20 and 24 kilograms (45 to 52 pounds) is recommended.

By using the kettlebells individually or together, you can focus on almost every muscle group by squatting, swinging, pressing, pulling, or pushing them.**

Resistance bands and a stick

Two kettlebells might not be enough resistance for movements like squats and deadlifts. Some resistance or pull-up bands can increase resistance when you do "sumo-style" squats and deadlifts by looping one band around your wide-spread feet and through the handles of the kettlebells.

Add a wooden broom handle, and you have a wide range of new exercises. With a stick and a band, you can do many pulling exercises.

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Mental Health on the Rise

Mental health issues are on the rise globally, due to a complex life that has us pursue perfection in every aspect of our lives.

Cases of chronic depression and anxiety are normally treated u...

Exercise to treat Depression

Regular exercise can treat mild to moderate depression, as good as the antidepressants.

Exercise provides us with feel-good chemicals made naturally inside our body, as the brain releases endorphins, dopamine, and serotonin.

Exercising for Self-Esteem

Exercise also has a psychological benefit of making us feel great.

Using exercise as a social activity, we improve our self-esteem and get to meet new people, forming healthy and positive connections

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