There are many benefits to strength training workout at home. The most obvious reason is usually that you do not have time to work out at a gym where you may have to commute because of the distance.
What you should invest in the purchase of your home gyms to perform as many exercises and good as possible is no Gyms-machine that was popular in the 90s.
The most difficult thing to begin strength training is to find ways to practice. It requires some imagination when you have limited access to equipment and to run through the whole body is required to be resourceful. Below I list exercises that you can perform in order to train the whole body with your home gym.
Back Exercises
One handed rowing
Place your right hand and right knee on your bench set in the direct mode. With your free hand, left hand, take up a dumbbell with the weight that you think is good and that you can handle. Left elbow can be bent or straight depending on your leg length and height of your bench. Left foot should be positioned at the side of the bench and left arm should be straight before you perform the exercise. From here, pull up hanteln until it touches the left edge of the chest or as high as you can handle. You lower back hanteln to starting position and repeat the exercise as many times as you wish.
Good morning
Position yourself so that you appear to be plain or with slightly bent legs with a barbell across the shoulders. Bend forward with a straight back into a position where the upper body is slightly higher than parallel to the floor. Almost as it is 90 degrees between the torso and lower body. Go back to the starting position and repeat the movement as many times as you can handle or want.
Pull-ups
Place yourself under the trapeze with his hands a bit wider than shoulder width apart. Pull up then up to the bar to a position where your chin is over the trapeze bar. Return to starting position hanging and repeat the exercise as many times as you can or want.
Shrugs
Position yourself standing with a dumbbell in each hand. Make sure you have a lot of weight on the dumbbells so the muscles are stimulated. Keep your arms straight and then do a circle-like movements of both shoulders forward and backward as long as you can. Is it easy to turn on more weight and it is too heavy, remove the weights. The exercise takes a great upper back, also called the trapezius.
Breast Exercise
Straight bench press
Position yourself lying on your back on your bench and grab the bar, place your hands slightly wider than shoulder width apart and ensure that they have almost straight arms above shoulder joint. A broader approach provides better stimulation of the chest muscles while a narrower grip takes more triceps. From the starting position, lower arms with the bar so it touches the upper chest. Then press the bar back to the starting position. Start with small weights and ensure that they get the technology and also try to keep your back straight.
Leaning bench press
Attach the bench so it is tilted downward so your torso is higher than your lower body. Then perform the exercise as traditional flat bench press. Leaning bench more stimulate the upper chest muscles than flat bench press does.
Flyes
Do you lying with your back on the bench. Grasp two dumbbells with the desired weight. Hold the weights straight above you. Dashes since the dumbbells so they are above the shoulders with your palms facing in towards each other. Uppreda movement as many times as you can or as many times as you wish.
Pullover
Grab a dumbbell so that it hangs straight down, so you can keep the weights and put you lying on the back of the bench. Then drag hanteln over head downwards and then pull back hanteln to the starting position. Repeat the movement as long as you can or as many repetitions you can handle.
Leg exercise
Squats
Position yourself standing with a weight bar on your shoulders behind your neck, but a fairly wide grip. Place your feet shoulder width apart. With upper body straight and back straight as you bend your knees and slowly lower yourself down until you are squatting. Return to starting position and repeat movement. You can increase the load and tension by not going all the way back to the starting position, but instead let the tension be left by staying for a while before the starting position.
Bencurl with dumbbell
Do you lying with your stomach on the bench. Keep your legs straight, place a dumbbell between your feet and try to hold on as hard as possible. From this position, lift your legs over your own as far as possible or up to bat. For the return leg to starting position and repeat the movement as many times as you can or want.
Result with barbell
Position yourself standing with a barbell with weights behind your head on your shoulders. Take a step forward with left foot, about one meter long. Keep right leg almost straight with just a little bend and upper body straight up while bending the left leg completely. The exercise bottom position of the left knee slightly in front of the left foot. Go back to the starting position and straighten the left leg. Repeat the movement and shifting leg you do with the outcome.
Portrait toelift
Place your standing and put out a 10 cm high wooden block or two weights on each other, which together measure 10 cm. Grab a barbell and place the front of the feet on the piece of wood or weights and sea you up with your toes. Uppreda movement as many times as you can or as many times as you wish.