Are you looking for achieving your goals of losing weight, shedding those extra pounds, or building more muscles? All of this pays off when you do it your way e.g. make your own home gym .
Ramadan is a great time of the year for you to control food cravings and focus on your body strength and stamina whether by jogging or any other activity. You don’t have to pay a penny to go to the gym or take personal training classes to achieve your goals, you can exercise from home by getting the right home gym equipment, or home gym machines that suit your needs.
Home gym equipment
There are a group of home gym essentials that you need to get for you to start exercising at home, If you would like to know more details about it proceed with reading this article.
A jump rope
This inexpensive tool is a great way to improve your athletic performance; as it is lightweight, and very easy to use for both beginners and advanced jumpers. It can be used to supplement your workout and keep your feet moving when you don’t want to get a full workout.
Resistance bands
This is the second piece that you should get in your home gym in Ramadan as it is a must have item; since they don’t need a lot of storage room, versatile, and effective. The good thing about resistance bands is that they come in different levels of resistance, so some are light and others are heavy. You can find lots of videos online where you can learn to exercise using resistance bands.
Exercise mat
You need to get a mat as an essential part of your home gym equipment . There are two types of mats:
- A yoga mat
- A jump mat.
If you’re looking for an intense exercise mat then the jump mat is the one for you since it’s thicker.
Dumbbells
If you’re looking to increase your muscle mass then you must get a set of dumbbells. You can buy dumbbells with different weights depending on your workout exercises, goals, and routine so you can go light or heavy to challenge yourself or add more load to your workout.
Home gym machines
Would you like to find the right home gym machine to increase workout intensity? then please check this menu to find the perfect fit for your house.
Treadmill
The treadmill is the most common machine for beginners; if they are looking to lose weight by walking or running. The treadmill is a great way of exercising where you can place it in front of your TV or infront of a beautiful view to enjoy your workout to the max.
Stationary bicycle
This home gym machine is also a great way of working out, where it can be an alternative to a treadmill. The bicycle is great for cardiovascular endurance as it also provides a low-impact way of getting heart rate elevated. This machine is great for younger athletes.
full motion rowing machine
This home gym machine burns serious calories without the need for stress on the joints. It allows the person to control the movement and pace of his exercise to turn it into active recovery. This home gym machine could be a good option for people who suffer from the early stages of osteoarthritis.
Abdominal glider
This machine combines two motions which are the circular burn, and also the crunch fun workout. This machine will engage a lot of muscles and a better cardiovascular workout as it works to burn calories two times better than the normal abs workouts.
No equipment workout
You don’t have to buy a home gym machine to achieve any fitness goals. In fact, you can use your homes’ basic furniture to exercise. If you would like to know more about it please keep reading this article.
Chair exercises
A chair is an irreplaceable workout tool, especially if you spend long hours in the office. This furniture piece can help you stabilize your spine, strengthen your muscles, and increase circulation.
For an easy start, follow those steps:
- extend your leg from your knee and flex the ankle.
- point the toes toward the knee. You can add weight and hold it with your leg to increase resistance.
- Repeat this five times on each leg, alternating them.
- Then bring one knee to the chest circling the ankle at the same time.
- Alternate your left and right hip repeating this four times.
- Lift both arms towards the ceiling and then back down.
- Repeat this six times. Do not forget to keep your back straight and repeat those exercises regularly at work during your break, or at home.
Desk push-ups
To build your upper-body strength, try simple desk push-ups through the following steps:
- Place your palms on the edge of your desk (after making sure it is stable) and walk back a few steps. Make sure your palms are placed shoulders’ width apart.
- Lower your chest towards the edge of the desk and push back up.
- Repeat this ten times for an easy workout.
Couch workout
The best thing about this exercise is that you can do it while watching TV. It is good to build strength, as well as exercise the lower part of your body.
- Place one leg on the couch behind you, then bend your front leg so that the knee is 90 degrees to the floor.
- Push yourself back up after some time.
- Repeat this several times, then alternate legs. Make sure to keep your back straight.
Wall sits
To build strength and endurance, try the wall sits.
- Stand with your back against the wall
- then bend your knees and slowly slide your back down the wall. As soon as your thighs are parallel to the wall, stay still and hold for a half minute.
It is a great workout to strengthen your muscles. Try this exercise regularly and maybe you will beat the longest wall sit record which now is almost 12 hours!
Bulgarian training bag
Typically shaped like a half-moon and filled with sand, this bag targets legs, arms, back, and core. Credited to a former Bulgarian wrestler. This exercise tool is used for muscular endurance and general fitness. Load your shoulders with the bag and do squats or jumps to make the best out of it.
In this article, we were able to cover all sides of the topic of creating a home gym in Ramadan using home gym machines and equipment or even simple home gym ideas for the year 2021.
I hope you enjoyed reading this article. If you did, Why don’t you read the other article Preparing for Ramadan at Home and other articles about different topics like How to decorate your home? Preparing for Ramadan tips on our Bayut blog KSA? You can also leave a comment in the section below if you have any questions for us.
