Tips for exercising at home

Share with Youthcoach (coach) health Nguyen Huu Phuc (DC Strength & Rehab Gym, HCMC) said that exercise sometimes doesn’t require much space and equipment. Everyone can actively choose a form of exercise suitable to their current conditions.

“If there are no conditions to come gymat home without equipment, we can choose indoor exercises such as tabata (high-intensity training method), hiit (high-intensity interval training), or simply jumping rope in place to help improve the immune system, blood pressure, heart and respiratory system”, Coach Phuc said.

Be aware of the reasons for choosing a movement method

To start exercising at home effectively, people must first understand why they exercise or go to the gym every day. Coach Huu Phuc offered 3 options as follows:

The first is to develop maximum muscle, to have a more beautiful appearance. With this goal, keep in mind that muscle takes time to build, and it’s also very difficult to lose in a short time, so you don’t need to worry too much, but you should still maintain a necessary level of movement, helping muscles work. At the same time, combine a reasonable, energy-balanced diet.

An exercise with resistance bands shutterstock

The second is to improve health. This level of choice is easier because it does not require too much equipment or space, so staying active with indoor exercises such as cardio, yoga, core exercise …

The third is to see exercise as a daily habit that is difficult to break. This is the easiest case because sometimes practice is established through years of practice and becomes a habit.

Suggest ways to practice at home

Coach Phuc said that almost everything around us can become a practice tool and can be temporarily divided into 3 main types:

Firstly, household items such as: water bottles, water bottles, tables, chairs, walls, steps…

Second, specialized equipment for home practice such as: resistance band, dumbbell (double dumbbell), kettlebell (bell dumbbell), jump rope.

Third, use your own body mass to do exercises such as: squat (exercise that uses muscle groups in the lower body), push up (push up), glute bridge (bridge pose) or core exercises (exercises for muscle groups in the central part of the body) such as plank, bird dog, dead bug…

In addition, the coach noted: Fatigue, shortness of breath, and sweating are signals from the body. At this time, please add water, cool down, and rest properly, in order to reduce the risk of self-training at home. Practitioners must know well health status yourself and always listen to your body.

Some home training methods advised by Coach Phuc are as follows:

For men, resistance bands (resistance band, an easy-to-buy, affordable piece of equipment) can be done without needing a lot of practice space.

For women, you can do kegel exercises. These are exercises that help regulate the hormonal system, improve the pelvis and lower back. Not only helps to tone the female lower body, but also helps to reduce lower back pain, relieve cramps, relieve stress, as well as make pregnancy and childbirth easier in the future.

Note: Subjects with underlying medical conditions (bone and joint disease, spine problems…) or special health conditions (pregnant women or right after giving birth…), need to consult and consult a doctor. doctor.