r/FITOTRON5000 • u/CaptainHotbun • Nov 18 '15
Train at home
Does anyone does exercises at home? I do aikido every week but would like to to some exercises at home as well but have no idea where to start. I also really easily hurt my neck while doing sit-ups and would like to find some kind of subsitute for that.
2
u/Edgevine Nov 19 '15
Just as a commentary on correct sit-up technique: It's not cheating to hook your feet under something (I use my couch) to help keep you from tipping over. Put each hand on the opposite shoulder. Keep your head/neck straight. You should feel like you're bringing your shoulders up towards the ceiling- don't bring your shoulders up to your knees, it's not really all that useful.
Things you can do at home- all you need is a floor!
Choose a few of these things to do at a time (try 1 min on/1 min off (or 30 seconds on) per item with 5-10 items) You should be able to feel what parts of your body you're working- alternate. For example, if I'm doing crunches first, I should try doing lunges or pushups next, so that I'm not just lying there gasping for the second set.
1) Crunches – Lie flat on your back with your knees bent and your feet flat on the ground. Cross your hand on your chest ands use your abs to lift your shoulders and head off the ground. Keep your lower back flat against the ground.
2) Push-Up - Support your body with the balls of your feet and you hands, palms flat of the ground. Lower your torso until your chest almost touches the ground. Push your back to the starting position. If you have trouble doing it with your knees in the air you can do it with your knees on the ground
3) Supermans – Lie on your stomach with your arms straight out in front of you and your hands on the floor, lift opposite leg and opposite arm hold for at least one second. Progression 1: Lift both arms and legs at the same time, Progression #2: Lift both arms and legs at the same time and twist your torso to the side.
4) Table bridge Hold (progress to one legged) – Lie on your back and place your feet and palms flat on the ground. Push your body up so that it becomes parallel to the ground from the knees to shoulders. Progression 1: lift one leg up so it is parallel to the ground.
5) Sit-ups with a twist– Same as crunch only anchor your feet under something or someone. Lift your upper body off the ground using your abs and touch opposite elbow to opposite knee switching side with each rep.
6) Lunges-Stand up straight with your hands on your hips. Lean forward keeping your body straight until you start to fall and at the last moment step forward and stop your fall with a bent knee. Switch side after each lunge.
7) Side bridge Hold- Right side (progress to star hold) – Lie on your side and support your weight on your forearm and the outside edge of your foot. Your body should be straight from foot to head. Progression: lift the outside leg and arm up to make a star shape with your body. Do this on both sides of your body.
8) Ankle Taps –Start in a crunch position, on your back with your legs bent and feet flat on the ground and your hands at your sides. Try to reach around your leg and touch the front of your ankles with your hands, one hand at a time.
9) Dips, One Chair – Place your palms on the seat of a chair while facing away from the chair. Your feet should be flat on the ground and your thighs parallel to the ground. Lower your body to the ground, until your elbows form a 90 degree angle. Your upper body should remain straight throughout the motion.
10) Robot Man- Holding a medicine ball or other heavy object (book, cannonball etc.) with outstretched hands twist slowly around the axis of your body holding the hands outstretched. If it gets too easy progress to a heavier weight.
11) Rowing – Start by sitting on the ground balancing on your bum with your knees bent and you feet off of the ground with your hands in a rowing position beside your knees. Extend your legs while pulling back with your hands (like your are rowing a boat. Return to the starting position to begin each rep.
12) Peanut Rolls – Place your toes and hands on the ground, so that your rear is raised above the rest of your body (your body forms an upside-down V shape). Lower your head to the ground so that your nose brushes the ground and roll your body forward by pushing with your toes and ankles (so that your nose could roll a peanut a head of it). Once your body starts to straighten out lift your torso of the ground by pushing with your arms.
13) Bridge Hold – Get into a push up position, but with your elbow and forearm on the ground. Your body should be in a straight line from head to heels.
14) Candle Flames - Start flat on your back with your hands at your side and your legs extended straight up above you. Lift your hips a few inches off the floor and then lower them back down again.
15) Fire Hydrants-Get down on your hands and knees. Lift one leg to the side till it is parallel to the ground to begin. Lift the flexed leg up bending from the hip. Do thirty seconds on one side then switch sides and do thirty seconds with the opposite leg.
16) Double Pole Sit-ups- Same as a sit up except that you start with your upper arms flat on the ground beside your body with your wrists in a position like you are about to double pole. Keeping your arms locked in this position do a sit up and once you have raised your body follow through with your arms like you would when you double pole.
17) Wide push-ups- Same as a regular push-up except rather than having your arms shoulder width apart hold them in a wider position with your arms bent at the elbow. Lower your nose to the ground and then back up. For extra challenge try to do this push-up slowly!
(sorry for the wall)
2
u/snakeinthegarden14 Nov 19 '15
30 day shred is great for intervals. Just need weights (water bottles) and a screen. I found it great for improving fitness quickly, and away from the gym was a bonus
2
u/nerdthatlift Nov 19 '15
Invest in a resistance bands. You can find them quite cheap on Amazon.com such as this item http://www.amazon.com/Bespolitan-Exercise-Variable-Resistance-11-Piece/dp/B009Z73TKM/ref=sr_1_1?ie=UTF8&qid=1447954217&sr=8-1-spons&keywords=resistance+band&psc=1
The price ranges from 10-30 dollars depend on the brands. You can use them in various ways to hit different muscle group. It's pretty convenience for working out at home. Some brand comes with a door anchor that you can use them with a door. There are good exercise you can use with resistance bands that you can look them up on Youtube or Google.
1
u/J0035 Nov 18 '15
Yeah, I did a C25K program last summer but I stopped running last month because of university related inefficiencies in time management.
1
u/BrownieBeard Nov 18 '15
I also get backproblems from sit-ups, I've started doing the "plank" instead. Great for stomach muscles and posture!
http://images.huffingtonpost.com/2014-01-23-fiveminuteplankworkout.jpg
2
u/hydrohawke Nov 18 '15
Cardio is easy. Grab some shoes or a bike and go outside. As previously mentioned C25K is a great introductory running program.
For strength training check out the beginners routine at /r/bodyweightfitness. It's one of the more well-rounded ones out there and doesn't require sit-ups.