HOME WORKOUT: 7 TIPS TO TRANSFORM YOUR LIVING ROOM INTO A GYM – After a long period of curfews and restrictions, you are never better served than by yourself to practice a sport, get in shape and get into serious Fitness, right? So, why not get active and redesign your living room into a gym? There is nothing more enjoyable than working out in a familiar place to us. However, having your gym cannot be improvised – quite the contrary!
7 TIPS TO TRANSFORM
Follow our seven tips for working out hard in your living room and becoming the pro at home sports … Let’s go!
1. A room specially dedicated to your sports training
We title this article “7 tips to transform your living room into a gym”. Nothing prevents you from improvising your home gym, gym, or workout room, in your garage or any other room that you deem suitable for exercising at home.
The living room seems to us the most straightforward option in the sense that:
7 TIPS TO TRANSFORM – You need a large room, at least ten m², to practice your workouts with ease. This ample space gives you the option of fitting out your sports area with sports machines or other sports equipment (such as a treadmill or an elliptical trainer to work on your cardio). If your wallet allows it, why bother?
The choice of this room is relevant because you can efficiently ventilate so as not to suffocate in a too humid atmosphere;
Create a custom-made room dedicated to playing sports if you have spacious accommodation. You can install, among other things, a micro-room hidden behind a hidden door .. Why not in your living room with its sofa / Netflix & Chill side, and the other, intensive sport and perspiration?
2. Bodyweight exercises, a must for easy training in your living room
You don’t have to invest thousands and cents inexpensive sports equipment in losing calories, sculpting, toning your figure, and improving your Fitness. Bodyweight exercises are the foundation for training effectively in your converted living room. Only one essential element to perform these exercises: buy a sports mat, so you can exercise without disturbing your neighbors. In addition to absorbing shocks and avoiding injury, the groundsheet addresses the risk of noise pollution.
Bodyweight training: some exercises to quickly strengthen your different muscle groups:
The squat works your lower body like your quads, thighs, and glutes. It effectively works your cardiovascular and cardio-respiratory systems. Its variant, the sumo squat, uses your adductors and requires a good mastery of basic posture and technique to avoid any risk of muscle tearing.
Meanwhile, the abdominal sheathing or ventral sheathing works your abdominal belt (or abdominal strap) and strengthens your deep abdominal muscles, including the transverse muscle. Objective flat stomach, the abdominal plank will tone and firm all your abs. Our favorite to tone your belly and muscle your buttocks: abs-glutes, essential physical exercises to practice in your improvised living room in a home sports club!
There are, of course, other bodyweight exercises that we invite you to discover in your personalized six-week workout plan by subscribing to our Fitness membership.
3. Light sports equipment for hyper-efficient training
There is no need to buy yourself a substantial elliptical trainer or a heavy, bulky weight machine to work out effectively at home. Even if you like to train for bodyweight, having essential equipment varies the sessions and diversifies your sports practice.
With a sports program adapted and personalized by your trainer, Fitness exercises with sports equipment add that little touch of intensity, resistance, and pleasure to spice up your workout.
The strength of essential and inexpensive accessories like dumbbells or rubber bands on the principle of progressive overload. What is progressive overload? It is the continuous increase in your performance during training by increasing the load, sets, several repetitions, duration of exercise, etc. As a result, you step out of your comfort zone, push the limits of your body and quickly see results!
4. The top sports accessories to absolutely have at home
The floor mat: a must-have for muscle-building exercises, cardio, Fitness, core training, and abdominal exercises. Buy a comfortable mat to enjoy your sports sessions, which you diversify every day.
Elastic: Handy accessories for strengthening muscles both upper and lower body, elastic bands are perfect for working all muscles while preserving your joints, in the knee, among others, when flexing.
The dumbbell: 10, 20, 30 kilos .. dumbbells will allow you to gain muscle mass. An essential accessory to strengthen the muscles, work the muscles constantly by increasing the weights in stages.
The TRX: do you want to become a sheathing pro, initially develop your strength, and train? Opt for the suspension straps that you hang super easily on your living room door.
The pull-up bar is a top accessory if you want to follow a weight training program and work your upper body and pecs. Install it quickly, and it will become your sports ally.
The skipping rope: a true Proust madeleine for some, reminiscent of childish games, it is as much an excellent cardio-training accessory to refine your silhouette as an accurate warm-up tool for your lower muscles.
The weight bench: investing in a weight bench will become essential to exercise effectively at home one day. Combined with a pair of dumbbells, this weight training accessory allows you to train like in an actual weight room! With a weight bench, you have access to several types of strength training. The bench press and incline press develop your chest. The dumbbell row and the pullover strengthen your back and trapezius muscles. Arnold press and the seated side lateral raises to work your shoulders while protecting your back muscles (your back straight!). At the end of the workout, pull the dumbbells back and start stretching directly on the bench. Double use to sculpt your body and lengthen!
5. Why not use the equipment at hand to train?
With the corner sofa and coffee table pushed into a corner, an essential element in the construction of your home gym should be extra: the mirror. Indeed, it allows you (in addition to admiring yourself) to see if you are performing the sports exercises well and to correct your position if necessary.
The first accessory to divert the carpet. There is no need to buy one at a sports store; the one at home will do the trick. It will support several exercises, from core training to abs work, not to mention push-ups.
Now, make way for the chairs, an innocuous object.. and yet! With them, you perform many push-ups, like Jack push-ups or dips. By putting your feet or hands on it, it allows you to modulate the level of difficulty of the push-ups and to work your abs in a smart way.
Another trick for low-cost training: for abs, wedge your feet under a dresser to block them. For obliques, you can use a broom placed behind your head. Then turn your head and bust to the left and right.
6. Install speakers to motivate yourself… like in a real gym!
It’s proven we work better with music. And while headphones may be a good solution, they are quickly limited when you feel like moving, especially in the context of HIIT sessions or high-intensity training. Please put your favorite playlist and play it on your Bluetooth speaker. And let’s go to burn calories! If you wish, since you are in your living room, launch a training video to motivate yourself;)
7. Fitness, a digital personal trainer that adapts to your sporting needs
It doesn’t matter where you practice sports; the most important thing is the personalization of your sports program. Mass gain, muscle building, melting, Fitness… Fitness supports you personally in your sporting goals! We also offer a wide choice of training videos, accessible directly from your smartphone with Fitness. Exercising has never been easier!