5 exercises with “household” weights: photo step by step
Barbells, dumbbells and other sports equipment can be replaced with bottles of rinse aid or books.
Did you miss the gym? We have found a substitute for professional sports equipment to make home workouts even more effective!
Weights will greatly increase the effectiveness of your workouts. Choose a weight based on your fitness and do not forget to exercise regularly. Such simple workouts can be found in the Instagram account of the Moscow center “Patriot.Sport”. Every day, Moscow physical education teachers conduct live sports trainings of various levels of difficulty, so that the whole family can join the classes. Together with the head of the center, Yana Klimanova, we present a set of exercises with improvised weights.
Head of the TRP department of the Moscow center “Patriot.Sport”
Starting position: back straight, feet shoulder-width apart.
Take one object of the same weight in each hand.
Slowly bend your back, contracting your muscles. The back should remain straight.
Lifting the legs
Starting position: kneeling with palms on the floor.
Place your foot on a rounded object (such as a bottle) and lift it up. Change your legs every 10-15 reps.
Lunge
One of the best leg muscle exercises.
Press the weight against your chest.
Step forward while squatting on one knee. The front and back legs should form a right angle. Keep your back straight.
Squat
The legs are slightly wider than the shoulders. Hands with weights along the body or in front of you if you want to use your shoulders.
Squat, pulling your pelvis back and bending your knees. It is very important that the knees do not protrude beyond the toes, otherwise there will be additional stress on the joints.
Rolls
Press any object to your chest.
Bend your legs one at a time, transferring your body weight. The back should remain straight.