subject: Resistance Training Exercises You Can Do At Home [print this page] A trap that many fall into is eating and relaxing after work, instead of doing much needed physical activity. This is a common to deal with stress and fatigue; however, some decide to handle it by doing some exercises to relieve tension and get re-energized. Going to the gym though could be a bit inconvenient for certain people because of a demanding schedule.
Little equipment and space is necessary in order to do resistance training exercises in your home. All you really need are a few sets of dumbbells, a swiss ball, kettlebells, a medicine ball, or resistance bands. All this equipment is relatively cheap and built to last. Here are some simple resistance training exercises that you can do on a consistent basis.
Chest Exercises
Chest exercises can be done with a flat bench, a swiss ball, or on the ground. A swiss ball is a little less stable, but this forces the body to balance itself. The chest fly and the chest press are the two most popular exercises. The chest press involves pressing the dumbbells straight up from the chest. The chest fly starts with the weights extended above your chest. Then, with your arms only slightly bent, bring your hands down to your sides. Lift the weights back up to the original position. Not only is the chest targeted, but the shoulders and triceps as well.
Back Exercises
A swiss ball or dumbbells can also be used for back resistance training. The reverse fly and bent over row are two very effective exercises. The main purpose of these exercises is to develop upper and middle back muscles, specifically latissimus dorsi and rhomboids. The swiss ball can be used for bent over rows. Controlling your balance is necessary when lifting weights on a ball. Engage your core, keep your back straight, and lift until your shoulder blades touch.
Biceps Curls
If you want to do this on a ball, sit down while keeping your feet planted on the floor. Raise the dumbbells in front of your thighs, and slowly bend your elbows and lift towards your chest. Squeeze your biceps forcefully at the top of the movement, lower back down and repeat.
Leg Exercises
The squat is the best exercise you can do for the lower body. Dumbbells are necessary in order for squats to be effective. Sit down until your thighs are parallel to the floor, and raise your arms straight forward for balance. Then, extend up until your knees are slightly bent. By leaving your legs slightly bent, you will work the muscles the entire time.
