Train without having to go to a gym

If you don't have time to go to a gym and even if you practice at home you need it to be quick and simple, in this article we will list equipment and exercises that helped you to exercise without leaving the house.

Sports and physical activities are good for the body and mind. Therefore, it is ideal that it happens early and with periodicity. But, unfortunately, some people end up leaving exercises in the background and forget how much they contribute to our quality of life.
Before resorting to physical activity in your home, check out some tips to optimize your exercises:

A physical assessment is essential.
First of all, do a warm-up so that the blood circulates and prevents injuries. Up to 10 minutes of aerobic exercise is enough. You can jump rope, do jumping jacks, run in the neighborhood, among others.
Be careful not to get injured. Since you do not have a teacher to help you with the correct movements, the tip is to look for online videos that explain each activity and the ideal movement to do, like the bróder of Saúde na Routina.
On the other hand, if you suffer from problems in specific areas (knees, back, neck, shoulder), the best thing is to look for a health professional to make the correct indication of the activities that you can do.
In principle, what is more important than using more weight for the activity, is to make the correct movement. Prioritize the second choice, do the exercise with slow movements and your muscles will enjoy the exercise better.


For those who do not have a bicycle or treadmill, jumping rope is a great option for aerobic exercise. Because in 15 minutes of activity you lose 180 calories (against 140 in the run). This same period is equivalent to 1 hour of walking.

In addition, the rope strengthens the bones and lower limbs (thigh, calf).

So, start with 10 minutes of activity and don't worry, the pace and coordination comes with time and practice.
Tips when jumping rope:

Opt for comfortable clothes that avoid sweat.
Use sneakers with cushioning that support the impact of the jumps, to avoid injury to the joints;
In this way, always keep your body straight, looking forward;
Start jumping with both feet and, when landing, do it with the front of your feet. Jump with your legs extended and land with your knees bent.


There are strings of all types and sizes. To adjust to the right size, the tip is to hold the rope with your hands, step on the center of it with your feet together, stretch until the cable you support your hands is at chest level, close to your armpits.

As for the material, the ideal for beginners is to look for strings of light material, such as nylon strings. Steel ropes coated with fabric, sisal and leather, for example, are also good, but they are heavier and take longer to lacquer.

Higher weight ropes are good options for those who are already at a more advanced level. It is a way to intensify the training. The gauntlets - the cable on which you hold the rope, must be made of resistant material, such as PVC, and preferably rubberized, preventing your hands from being injured or with calluses. When shopping, see if the handles can be replaced when they wear out.

There are strings of different prices. From R $ 10 you can buy the simplest sizal models, even for R $ 100, those with more sophisticated components.

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