Surely you have thought: "But what do these people say about CrossMAG, you can't train from the sofa at home". And oh well, we instead believe that it is possible!
We know that many times we are overwhelmed by that crazy desire to stay at home, sitting on the sofa to watch TV series.
It happens to everyone, don't worry.
What you may not know is that your sofa can also be transformed into an effective fitness tool. Yes, you read that right: you can do a great full body workout at home right on the sofa.
Are we talking nonsense? To find out, all you have to do is try our sofa workouts now!
Index
The best exercises to train from the sofa at home (sofa workout)
- For each exercise you can do 3 sets of 15 reps.
Bulgarian split squats
Il Bulgarian Split Squats o Bulgarian split it is a more challenging variant of the classic lunge. By placing the back foot on the sofa, the range of motion increases, so the workout becomes more intense.
- Muscles involved: thighs, buttocks, bust.
- Simple variant: classic lunge (without sofa).
- More difficult variant: try to increase the duration of the effort. Lunge down and back up only halfway, then drop down again and finally return to the starting position.
Remember: keep your hips straight and make sure your front knee never goes over your foot.
Incline push up
I push up or pushups are perfect exercises to do at home. It is an effective and effective bodyweight workout must not be missing in your sofa workout.
To try the variant decline push-up, you must already be able to do push-ups without any problems.
The movement is simple: both feet on the sofa and hands on the floor, shoulder width apart.
We go down with the chest and then go up again.
- Muscles involved: chest, triceps, clavicular part of the shoulders, trunk.
- Simple variant: put your hands on the sofa instead of your feet.
- More difficult variant: raise one leg every time you bend your arms.
Remember: In the starting position, the elbows are aligned with the shoulders. When bending your arms, make sure your elbows are always close to your body.
Sit squats on one leg
Single-legged push-ups require a large force in the lower limbs, as well as good flexibility and stability.
The lower your sofa is, the harder the workout will be.
- Muscles involved: thighs, buttocks, bust.
- Simple variant: instead of the sofa use a chair or do a simple box squat with your legs.
- Difficult variant: try to do i pistol squat without the help of the sofa.
Remember: to improve balance, stretch your arms forward.
Side mountain climbers
This exercise is great for training the core and it will burn a lot of calories.
The starting position is: feet on the sofa, hands resting on the ground. You do the same movement as the classic mountain climbers, keeping your balance.
- Muscles involved: trunk, shoulders.
- Simple variant: put your hands on the sofa instead of your feet.
- Harder variation: Add a push up as you move your knees towards your shoulders.
Remember: always keep your knees level with your torso.
Triceps dips
Is your goal to have stronger, more sculpted arms? Then this exercise is perfect.
La position is like the classic one of the dip, but this time the hands are resting on the edge of the sofa. You go up and down keeping your elbows straight.
- Muscles involved: Triceps.
- Simple variant: bend your legs 90 degrees.
- More difficult variant: he rests a heavy book balanced on his pelvis
Remember: always keep your buttocks close to the sofa. When you go down to the bottom, your elbows form a 90 ° angle.
Side plank
Static side planks are great for strengthening core muscles and improving shoulder stability. How about doing them with a small upside?
Yes: keep both feet resting on the sofa, arm resting on the ground, go up and down with the pelvis. First on one side, then on the other.
- Muscles involved: trunk, shoulders.
- Simple variant: rest your elbows on the sofa.
- A more difficult variant: keep one leg raised while in the position of plank.
Remember: keep your elbows in line with your shoulders.
Seated Crunch
Seated crunches are an oThy ab exercise on the couch. Execution is simple:
Sit on the edge of the sofa, grab the front of the cushions with your hands and lean back slightly.
Begin to bend your knees and move your legs towards your chest and then stretch your legs backwards. Repeat.
Have you ever tried to train from the sofa at home? Let us know in the comments and remember to follow us on our telegram channel
SUBSCRIBE HERE TO THE TELEGRAM CHANNEL