Best home gym equipment & exercises have a very good effect on the muscles and internal organs. They improve the circulatory system and general health of the body. Where free-weight or machine exercises are inaccessible freehand exercises help to keep body fit.
Free hand exercises are those exercises that are done without weights or machines which can be done at park or home. To build your muscular and cardiovascular strength rather than moving weight plates, freehand exercises use your body weight as the resistance.
You can do this exercise outside the gym without the help of any equipment. Some exercises require props you can find at the park or in your home. Equipment-free exercises help you to get fitness and strength.
Before free hand exercise some basic things that you should know
- Food choices—how you fuel your body—are more important than your workout choices. Healthy eating habits are even more important than your exercise routine if you want to see permanent changes on the scale.
- You should keep in mind that proper rest is also key to reset mentally and physically. So make sure to take at least one full rest day.”
- You’ll need to really push yourself in every workout you do and give it 100 percent the entire time.
• You should find a workout that you enjoy. Workout that makes you happy is really important to weight loss. When you enjoy doing it you’ll be more likely to stick with it. Below are 8 workouts that will help you reach your weight loss soon. Do that exercise among them that you love. It is totally your choice, love and freedom to do that free hand exercise to lose weight.
Best home gym equipment and 8 Best free hand exercise
1. Squats (knee bends):
Stand tall with your feet shoulder-width apart and lower your hips (almost like you’re sitting in a chair). As you bend your knees, your thighs will be parallel with the floor. Your knees should be beyond your toes and your chest up and look straight ahead. Stand back up to start position and repeat.
You can do these 6 fabulous new ways squats which will work your butt muscles better than any amount of cardio! You should not do the same type of squats every time you workout. Try out these 6 types of squats for a better butt to start seeing changes!
1. Parallel Body Weight Squats:
Parallel squats is just a regular squat with zero exercise equipment. You don’t need any dumbbells, barbells, or kettle-bells involved. Just get into basic squat form, feet hip width apart, feet slightly pointed out, squat down to where your knees reach a 90 degree angle. Always remember to not lean forward and to maintain a flat back throughout the exercise.
2. Plie Squats:
In Plie squat your feet need to be wider than hip width apart with feet angled significantly outward. Same rules of a regular squat apply to this one. Try to bend your knees more outward than straight. It will target your inner thighs significantly. In order to make it more difficult, grab some weights or a kettle-bell!
3. Single Leg Squats:
Single leg squats are done on one leg. You have to lift your left leg either behind you or keep it as straight as possible in front of you while you squat down on your right leg.
4. Pulse Squats:
At first start with the basic squat form and then once you reach the bottom of the squat, instead of coming back up all the way only come half way up, and then lower back down into the squat. Repeat this multiple times to “pulse”. You will really feel the burn with this one!
4. Plyometric Squats:
Plyometric squat will really get your heart rate up. At first use the same rule of form as a Parallel body weight squat, but instead when you get to the bottom of the squat, you are going to explode up and land softly.
6. Goblet Squats:
Goblet squat is done in more of a plie form with feet wider than hip width apart and feet angled outward. For better result use a kettle-bell or one big heavy dumbbell, hold them at chest level while you squat.
2. Skipping Exercise:
One of the best free hand exercises to lose weight for both men and women. It is simple and easy to do. It is the ultimate solution to how to lose weight. Take your jump rope and jump for 40 seconds. For the first 30 seconds you have to do normal jumps and then go to an intensive one. You will be warm enough to sweat by the end of this session. Always keep your back and knees straight while jumping.
This amazing 5-minute fat burning workout at home will give you the best results. You need to try it. Try to do this exercise in the morning on an empty stomach. One glasses of water an hour before this workout will help you to flush the toxins out. This is an exercise which will help you lose weight fast. You can take this jump rope for skipping exercise.
Best home gym equipment
This exercise is excellent for the chest and triceps. Place hands shoulder width apart. Keep the body perfectly aligned. Lower your body to the floor, allowing your chest to touch the floor. Push steadily, like a piston. Do it as many times as you can. If you find it difficult do half push-ups touching your knees on the floor. And that works. Push-ups move uses multiple muscle groups for maximum growth and strengthens the shoulder joints.
Best home gym equipment
4. Back dips:
Usually back dips are done on a dip bar, with the exerciser’s hands supporting his or her entire body weight. The dip bar is another best home gym equipment. For better result, weights can be added by use of a dip belt, weighted vest. Dumbbell may also be held between the knees or ankles. Back dips on the bench holding the hand back is the best back dips example.
Best home gym equipment
- Basically back dips is performed with a bench and a foot stool.
- First you have to place a bench behind yourself and rest on it with your hands. Place your legs straight out in front of you. You may also place them at an elevated level as shown above.
- Then Slowly bend at your elbows keeping the rest of your body straight. Be sure to keep your elbows back and close together. ‘Dip’ down until you feel a stretch in the triceps.
- After that slowly extend your arms raising your body back up. Pause and contract your triceps muscles at the top. Then you have to pause and repeat the movement.
A pull-up is an upper-body compound pulling exercise in order to develop upper body which is also a best home gym equipment . Although it can be performed with any grip. But to use a pull up/ chin up bar is best to do pull- ups and that will give you more result as there are many grip position. A pull up bar is one of the best home gym equipment. You can develop your upper body fast and it also burn lost of calories which will also help to lose weight fast as well.
Pull-up is the kind of exercise that takes control of your body in your own hands. At the time of doing pull-up/ chin-up then ultimately you lifting your own body weight every time you pull yourself up, using nothing but your arms. This exercise transforms your upper body into something really special.
Every time you do a pull-up it’s a literal cliffhanger moment. The upper body strength and control is the ability to pull your entire body weight up and then do it again and again.
Pull up exercise is difficult to do, just like any other body weight exercise there is no weight control and there is no way for you to make it easier – you weigh as much a as you weigh, the gravity of planet Earth is still pulling you down so the only thing you can control here is your own strength. When you get stronger pull up becomes easier.
You can build up your upper body through pull up but in the beginning it is very tough even if you can do one pull up first then that one pull up is enough as a body pulling its entire body weight up. Day by day you will be stronger and your body will do more pull ups later. You should have complete control over your body so clear the bar every time you pull yourself up and lower yourself down all the way to count it as one rep.
You must work on your back from day one. At the time of doing pull-ups first your arms are weak and your body weight drags you down, so you end up hanging with your neck. You have to bring your back muscles into play, as you begin your pull-up, it’s important to bring your neck out of that ‘well’ by slightly shrugging your shoulders and arching your back.
There are different types of pull-ups. At first you can do close grip ones with your hands held at about shoulder length or you can take a wider grip. When you hold the bar wider the more you will work your back. For V-shaped back you should take wider grip every time.
Running is a kind of cardiovascular training which strengthens the lungs and heart. This in one of the best free hand exercises which simultaneously burn calories and toning leg muscles. With intervals, alternate back and forth between high and low intensity. Then run fast for better result.
The king of cardio is running. Even five to 10 minutes of running a day, at slow speeds is associated with a drastically reduced risk of dying from cardiovascular disease. Regular runners have half the chance of dying from heart disease than never – runners. Every time you run, you decrease your resting heart rate which is good for your heart. Running reduces stress. If you fell stressed go for a run you will definitely feel better. It has so many mental health benefits. They are given below.
Some Health Benefits of Running
- Running sharpens your memory
- It decreases the symptoms of depression
- It also Improves your learning abilities
- Running protects the brain from aging
- This exercise also alleviates anxiety
- Running helps you sleep better than before
- Creativity also increases through running
- This exercise decreases cravings for unhealthy foods and substances
- Running also helps the brain heal from substance abuse as well.
- It also helps to boosts self-esteem
Best home gym equipment
Swimming burn over 700 calories in an hour of swimming and it will work all of your major muscle groups. Tread water for as long as possible by standing upright in the deep end and using your arms and legs to stay afloat. Then rest for two minutes. By the time you climb out of the pool, your muscles will be pleasantly worn out.
Best home gym equipment
Swimming is a kind of workout that can be done without a sweat. Those who don’t like sweat while doing exercise swimming is the best option for them. In this exercise the water keeps you cool, even as your heart gets a great workout. You can do this exercise for a longer time than if you were running as it’s fun and gentle on your joints and muscles. The water also helps to feel relaxing.
Swimming is better in warm water; it has a soothing effect on achy joints and muscles. This exercise can keep you cool while you burn calories, shed extra pounds, and get in shape even in hot weather. Pools are ideal and safe place to swim. When going to swim in lakes or oceans, you have to be very careful of currents, water temperature, and other obstacles and never swim alone — either inside or out. Swimming is like a total workout.
For pregnant patient, the buoyancy of the water will take stress off your joints. If somebody swam before they became pregnant, they will likely be able to continue swimming unless they have a problem with their pregnancy. A couple of things should be considered. You have to make sure that the water is not too hot or too cold.
For diabetes patient an aerobic activity like swimming can be a very important part of your diabetes treatment plan. Again swimming will help you burn calories, lose weight, and keep your blood sugars under control. In case of high cholesterol, you will also benefit from swimming. This exercise will help you lower your ”bad” LDL cholesterol and raise your ”good” HDL cholesterol. If somebody have heart disease or other medical problems, check with doctor first to see what kind of swimming program is right for them.
Yoga is also one of the best free hand exercises but yoga alone isn’t a great workout for weight loss. This exercise keeps you flexible and healthy for your other, more intense workouts. But that’s not all. “Yoga is all about balance and stability, which promotes functional strength which helps our mental health,”. Aim to squeeze it in at least once a week.
Yoga helps you to build strength, increase flexibility and it also helps to focus and relax your mind.
For warm up first sit cross-legged on the floor, back straight and hands relaxed in your lap. Then close your eyes and breathe deeply and evenly through your nose for two minutes. After that slowly bend your torso from side to side for 15 breaths and exhale to each side. Yoga mat is also one of the best home gym equipment
Best free hand exercises involve nothing but the weight of the body. Free hand exercises to lose weight also help to increase heart rate. If you want to tone up and lose weight, perform above free hand exercises that you like, love and feel comfortable. Most important thing is you have to enjoy your workout. Try to do all of them to lose weight quickly and permanently.