Not being able to go to the gym is not an excuse for not training, in fact exercising every day It is highly recommended to maintain good health and good body composition.
If you want to train your upper body but you can’t go to the gym, we leave you a routine that you can do at home and without equipment.
Inverted rowing on a table
If you don’t have a chin-up bar or material to be able to do back exercises, don’t worry why we bring you this inverted row but using a table in your house.
You do not need any material and it is also an exercise where you will work the back and chest. It is important that you keep your abdomen and glutes contracted to keep your body as straight as possible.
Iron with support changes
This exercise is very good for the abs as well as the arms, since the support changes will give you a very intense work of the shoulders and arms.
It is important that when you make the support changes, the trunk moves as little as possible, for this you must keep the abdomen and gluteus tight, and the lumbar muscles as stable as possible.
Push-ups
A very simple but very effective exercise for the work of the pectoral and secondarily the triceps.
In addition, no material is required, with the simple weight of your body you can do an exercise that seems very simple to do but it requires a lot of strength and energy to be able to do all the repetitions correctly.
Triceps dips on a chair
With just one chair you can do a very complete triceps exercise using only your body weight. You can keep your legs bent or straight, on top of another chair depending on the intensity of the exercise.
It is also important that do the slow movement to notice how the triceps works and tenses due to the weight that your body exerts on it.
Peak bending
A very common exercise in calisthenics and Pilates, is a variation of the abdominals to work the portion of the shoulder, especially the anterior and middle deltoids, and part of the dorsal.
Make sure you look at your legs when you bend your arms and not your hands, and keep the spine in a neutral position and the crown pointing towards the ground.
In Vitónica | Upper body training at home with the TRX: five exercises to work in suspension.
Images | iStock.
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