Turn Your Kitchen into a Gym Using Door Frames, Floors, and Desktops
Don't bother others in the gym.
A lot of muscle will be lost if the training volume doesn't keep up with the training amount.
So everyone was thinking about,How to exercise at home?
A fan even used a discarded fire extinguisher to make a dumbbell to continue doing bicep curls.
But home training doesn't have to be extravagant.
American fitness coachJeff Cavaliererecently demonstrated a home fitness collection.
Using door frames, buckets, and desktops, you can practice 14 exercises, which can replace many strength training exercises. It's simply turning the kitchen into a gym.
1Desktop arm extension——Barbell arm extension↓
Train triceps and chest muscles
2Desktop leg raise——Hanging leg raise↓
Train abdominal muscles
3Stair jump——Box jump↓
Train legs
4Stair up-and-down——Bench press up-and-down↓
Train leg muscles on the upper side
5Sofa push-ups——Bench press up-and-down↓
Train the upper part of the chest muscles
6Bucket walking——Walking with barbell plates↓
Train core strength and grip strength
7Bucket overhead turn——Dumbbell overhead turn↓
Train the whole body
8Bucket alternating——Dumbbell alternating↓
Train shoulders, arms, and core
9Bucket rotation——Dumbbell rotation↓
Train obliques
10Doorframe pull-ups——Pull-up bar↓
Train back muscles
11Doorframe deadlift——Deadlift bench↓
Train back muscles and other posterior muscles
12Stick row——Squat rack row↓
Train back muscles and biceps
13Floor leg curls——Machine leg curls↓
Train the inner thigh muscle – hamstring
14Floor arm extension——Rope extension↓
Train back muscles – wide back muscles
END.
Recommended historical articles:
German brothers' hand training tutorial: indoor version
Chest muscles not only need to be big and have grooves, 5 exercises to strengthen the midline
A chart shows what the back muscles look like, no longer worrying about training your back.
