The gyms are closed. With these everyday objects you can easily keep fit even during the partial lockdown at home.
The gyms are closed and is it too cold outside for a long jog? No problem! With these simple tips, every home can be transformed into a home gym with common everyday objects.
plastic bottle
Returnable bottles can be used as dumbbells for biceps curls, shoulder presses or triceps exercises. Simply fill two bottles of the same size (1.5 to 2 liters) with water or sand – and off you go. Alternatively, potting soil can also be used for filling.
Food packaging
In addition to PET bottles, packages of flour, rice, sugar and so on are also suitable as dumbbells. As additional weight, these support the abdominal exercise Russian Twists wonderfully.
Sports bag
Your own sports bag can be used as additional weight for squats and lunges. The bag only needs to be filled with heavy contents – ideally with clothing, as these are soft enough to throw the bag over your shoulder or to put it down in the neck area.
Chairs
You don't just have to sit on chairs. They are also useful for triceps dips and to train the buttocks tight. By resting your feet on the seat, you can do Decline Push-Ups or Bulgarian squats on the chairs.
Stairs
If you have stairs in your house or apartment, you are clearly one of the winners when it comes to training at home. Because stairs are probably the easiest way to be physically active at home. It is particularly effective to take several steps at once, so that the gluteal muscles in particular are stimulated. In addition, one leg can be pushed back with stretched toes with every step in order to work on the back of the thigh.
Detergent bottle
A large detergent bottle with a handle and a large capacity can be transformed into a kettlebell in no time. All that is required is to fill the vessel with water. Alternatively, you can also use gravel, sand or change.
Kitchen towels
The towels can be used as sliding disks, also known as sliders. With slider workouts, different body regions can be specifically trained. Exercises like knee tucks, mountain climbers, curtsy lunges and plank jacks are suitable here.