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健身

女性居家锻炼

25 七月 2024 · 10 mins read

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居家锻炼可帮助您在舒适的空间内保持健康。以下是一些可融入日常锻炼的居家锻炼运动。

在当今快节奏的世界里,保持规律的健身习惯极具挑战性,特别是对于经常兼顾多项责任的女性而言。鉴于锻炼对于女性保持健康、苗条和强壮至关重要,人们想知道是否有可能每天进行锻炼。

维持健康体重所需的具体体力活动量因人而异。然而,无论您是初学者还是经验丰富的人,这些运动都可以帮助您在舒适的家中保持健康、苗条和强壮。

Advantages of working out at home

A home workout, as the name suggests, is a fitness routine within your home’s confines. It involves a series of exercises targeting various muscles that may be performed without specialised gym equipment.

Home workouts are adaptable, time-efficient, and can yield significant results when executed consistently.

There are several compelling reasons why incorporating home workouts into your fitness regime can be advantageous:

  • You can exercise whenever it suits your convenience, eliminating the need to adhere to a fixed gym schedule.
  • Some women may feel more comfortable exercising in the privacy of their own homes, away from the prying eyes of others.
  • Home workouts can be a cost effective and budget-friendly option that allows you to accomplish fitness goals without having to sign up with costly gym memberships.
  • By eliminating the commute to and from the gym, you can save valuable time and dedicate more to their private workout routine.
  • You can design a fitness regime that caters to your specific needs and preferences.

Home workout exercises frequency

Home workouts can be equally effective as gym workouts for most fitness goals. The key is selecting the right exercises and maintaining consistency.

Home workouts can be effective for weight loss when combined with a balanced diet. They also can help build muscle, especially when resistance exercises are included. Dumbbells and bodyweight exercises can be highly effective. Consistency and a progressive exercise routine are key to achieving weight loss goals.

Although it is generally safe to do a home workout every day, you should incorporate rest days to allow your muscles to recover and prevent overtraining. Aim for at least two to three home workouts on alternate days weekly to see noticeable improvements in strength, endurance, and overall fitness.

Home workout exercises for women

Full body workouts

Type of workout Steps
Mountain Climbers
  1. Start in a push-up position with your arms straight.
  2. Afterwards, bring one knee towards your chest while extending the other leg.
  3. Alternate leg positions rapidly, as if you are running in place.
  4. Aim for 2-3 sets.
Burpees
  1. Stand with your feet shoulder-width apart.
  2. Lower into a squat position and place your hands on the ground in front of you.
  3. From the squat, kick your feet back into a plank position while lowering your body to the ground by bending your arms, keeping your elbows close to your body.
  4. Push yourself back up into the plank position and jump your feet forward to return to the squat position.
  5. Stand up and jump, reaching your hands overhead.
  6. Land softly and immediately drop back into the squat position to start the next repetition.
  7. Repeat for 10-12 reps, completing 2-3 sets.
Jump Rope
  1. Use a jump rope to perform continuous jumps for a set amount of time.
  2. Keep your toes pointed down and your knees slightly bent, landing softly on the balls of your feet with each jump.
  3. Jump continuously for 1 minute, repeating for an additional 2-5 sets, each lasting 1 minute.

Note: For optimum experience and results, use a slightly weighted rope.

 

Arm workouts

Type of workout Steps
Biceps Curl
  1. Hold a dumbbell in each hand, with each arm fully extended and palms facing forward.
  2. Keep your upper arms stationary while curling the weights towards your shoulders.
  3. Slowly lower the weights back down in a controlled manner.
  4. Aim for three sets of 10-12 curls.
Triceps Extension
  1. Hold a dumbbell with both hands overhead.
  2. Lower the dumbbell behind your head by bending your elbows.
  3. Extend your arms to lift the dumbbell back to the starting position.
  4. Aim for three sets of 10-12 extensions.

Note: Triceps extensions can be performed on a weight bench or on the floor.

 

Abs workouts

Type of workout Steps
Planks
  1. Start in a push-up position, but with your weight resting on your forearms instead of your hands.
  2. Engage your core, keeping your body aligned from head to heels.
  3. Hold this position for as long as you can while maintaining proper form.
  4. Aim for three sets of 15-30 seconds each.
  5. Lower your knees to the ground when you feel tired.
Twists
  1. Sit on the ground with your feet flat and knees bent.
  2. Lean back slightly whilst keeping your back straight.
  3. Lift your feet off the ground and twist your torso from side to side.
  4. Maintain an upright posture with a long neck and shoulders back, keeping your back flat.
  5. Ensure the rotation originates from your belly button upwards, not just from your hands.

Note: This exercise encourages rotational movement.

 

Leg workouts

Type of workout Steps
Squats
  1. Stand with your feet shoulder-width apart.
  2. Lower your body by bending your knees while pushing your hips back, as though sitting in a chair.
  3. Keep your chest up and back straight.
  4. Subsequently, push through your heels to return to the starting position.
  5. Aim for three sets of 10-12 squats, three times weekly.

Note: Make sure your knees are not exceeding your toes when you are bending your knees.

Lunges
  1. Stand with your feet hip-width apart.
  2. Step one leg forward while keeping the other leg behind.
  3. Lower your body by bending your knees to about 45 to 90 degrees, ensuring your knees do not go past your toes and your rear knee does not touch the ground.
  4. Maintain a straight back for stability during the exercise.
  5. Alternate legs and repeat.
  6. Take smaller steps and start with only 2-3 sets of 10-12 repetitions for each leg.

Note: Stop the exercise immediately if you experience any knee pain before or during the exercise.

 

Upper body, chest, triceps, and shoulder workouts

Type of workout Steps
Push-ups
  1. Commence in a plank position with your hands slightly wider than shoulder-width apart.
  2. Lower your body by bending your elbows, keeping them close to your body.
  3. Push through your palms to return to the starting position.
  4. Aim for three sets of 8-12 push-ups.

Note: Doing a wall push up will put the least pressure on the joints.

 

Tips to start a home workout routine

Starting a home workout routine can be exciting but also challenging. Here are some tips to help you get started and stay motivated:

  1. Define and set your fitness goals and create a plan to achieve them. Whether it is increasing strength, losing weight, or improving overall fitness, having clear goals will keep you focused.
  2. Set aside specific times for your workouts. Treat these workout timings as non-negotiable appointments. Prioritise consistency to see progress and results.
  3. Prioritise warming up your muscles with dynamic stretches and cooling down with static stretches to prevent injuries.
  4. Ensure easy access to water and drink sufficient amount of water to stay hydrated.
  5. Share your fitness journey with a friend or family member who can support and hold you accountable.

Make an Appointment at Gleneagles Hospitals

In summary, incorporating at-home workouts into one’s fitness regime is an effective, practical and convenient way to stay fit, lean, and strong.

Begin with exercises that match your fitness level. Afterwards, gradually increase the intensity and duration as you get stronger. Pay attention to how your body feels during and after exercise. If something feels painful or uncomfortable, modify the activity or seek guidance from a fitness professional.

Schedule an appointment today with the team of Obstetrics and Gynaecology specialists or physiotherapists at your nearest Gleneagles Hospital if you have questions about home workouts.

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