How to train at home with equipment? Exercises with kettlebells and fitness rubber bands, video

Let’s get to grips with home workouts together with Champion’s expert, wellness coach Andrei Semeshov.

Recently I read a letter from the owner of a chain of regional fitness clubs to his employees who were left without income for a whole month. And the overall message is, surprisingly, very optimistic. In a month, when the quarantine is over, the centers will receive a shaft of new clients. Indeed, having been imprisoned, many people suddenly realized that they can’t live without fitness. In stores you can’t find mini exercise machines, dumbbells and resistance bands. Or the price tag flew into space, like on ginger.

For those who are taking their first steps into the world of physical fitness, a minimal set of equipment will be enough: fitness bands or the same water bottles. It is difficult to dodge the multitude of workout options on the Internet, and social networks are literally bursting with them. In order to familiarize the body with the loads, it is more than enough. And there, look, isolation will be canceled, fitness centers will open, and it will be possible to move to the next level.

But those who have managed to love strength training before all this history, have a harder time. It may seem that without a dumbbell row, a barbell with a lot of pancakes, and various exercise machines, it will not be possible to organize a full-fledged workout. The worst thing you can do in this situation is to accept it and wait for the end of the epidemic, lying on the couch. Because in just 10-14 days all the hard-won muscles will start to lose strength and volume.

For me personally, this option is unacceptable by definition, so let’s make it up! For example, I propose to train pectoral muscles and triceps, and not for a tick, but so that it was not worse than in the gym.

If you buy everything in the store, you can settle in a few thousand rubles. Or look for acquaintances or on sites where they resell already used equipment. I agree, not very budget, but there is a chance that you will get into the taste and stop going to the gym in the future. Or you can take the equipment to your dacha and work out there.

Push-ups with support under the hands in an incline

Number of approaches: 2-3.
Repetitions: up to failure.
Rest between approaches: from 45 seconds to 1.5 minutes.

We finish the workout of pectoral muscles with what we started with – push-ups. But now we slightly change the angle of load and throw our legs on the support. The rest of the workout is the same. We work not in full amplitude, leave the elbows slightly bent in the upper phase of the movement.

Girls can instead of this exercise perform push-ups from a high support. For example, from the window sill. Let the angle is quite different, but it will not affect the quality of muscle development. But it will be much easier to perform such push-ups. Then you can try the first variant.

Francoska klop

Number of approaches: 3.
Repetitions: 8-15.
Rest between approaches: from 1 minute and more.

Even though we tried to save the triceps from the load, so that the chest muscles would get more, it has already worked hard. Therefore, it is logical to finish it off with the French bench press.

Arm extension from behind the head

Number of approaches: 2-4.
Repetitions: up to failure.
Rest between approaches: from 45 seconds to 1.5 minutes.

Finally, it’s time for fitness resistance bands or harnesses. At the finish of the workout, the constant tension in the target muscle will be very useful.

You can see the full version of the workout with Andrey Semeshov’s comments in the video.