Winter is the time of the year when plenty of people exercise at home.
And this year that might be the only choice, of course, because of the corona pandemic.
You should exercise at home to stay in shape, prevent weight gain, or lose weight.
You don’t need the entire gym equipment to achieve your goals. (1)
But there are some things you need to know to do things right.
5 Mistakes to Avoid When You Exercise at Home
1. You try impossible workouts
People choose some incredibly difficult workouts during the lockdown.
It’s better to focus, for example, on doing the push-ups right than to do the hardest variation possible.
If you follow the advice you will be more successful at building muscles.
2. You are avoiding back workouts
It’s obvious that people tend to neglect this big muscle group when they exercise at home.
And the excuse is usually a lack of equipment/machines.
But there are some exercises for your back you can do at home.
Push-Ups for back
Dive bomber push-up
Dive bomber push-ups are really effective push-ups for your back muscles.
Position your body in a regular push-up position and form an inverse V letter with your hips.
This is your starting position.
As you lower your legs keep them straight.
Allow your arms to bend as you push forward while your chest should almost touch the ground (like a dive bomber).
Then return to the starting position.
Repeat as many times as you can.
How did I do my first pull-up?
This is not just a good home workout for your back – it is the best back exercise ever.
How to do this at home?
If you have a yard, I am sure you can make a pull-up bar.
Also, you can buy a pull-up bar that you can easily install in your flat.
You can try different variations.
Change the grip or the angle when you lift your body so that you stimulate different parts of your body.
Try the wide grip or close grip.
You can read more about pull-ups here.
You are always doing the same sets and reps
If you don’t increase the number of reps you won’t achieve your goal because you need to push the limits of endurance constantly.
Try to increase the number of reps every week.
3. You are always doing the same exercises
A variety of exercises is what you need to get good results. Sometimes it’s enough to do a variation of the same exercise and notice how just one different move affects your body.
If you repeat the same moves over and over again your muscles will stagnate.
You need to adjust the break between sets well and you need to add different exercises to stimulate your muscles’ growth.
4. You are doing only cardio exercises
Most home workouts have lots of cardio exercises while only a few strength exercises.
You should include strength exercises if you want your muscles to grow.
5. You are skipping workouts
I know many of you prefer going to the gym.
So, it is hard to make yourself exercise at home every day.
No matter how hard it is, you need to make time during the day for exercise and you need to stick to the schedule.
Don’t forget that you can build your muscles or lose weight at your home the same as at the gym.
Try to exercise 4-5 times per week.
So, what’s the bottom line?
You can grow your muscles at home.
If you want to improve your body during the winter and lockdown you should exercise regularly, try different exercises, combine cardio and strength exercises.
And if you want to achieve your goals faster, you can read more about the best natural supplements you can try while you exercise at home: