So then you don't say that you can't train at home without having equipment! Because you always need a little imagination and in this case not even that. The water bottle training It is all a fact of the most basic but that also leaves us great results so today we will see how we can achieve it.
Of course, first of all you have to know that it is preferable to start with low weight if you are not used to it. We must always increase it in a progressive way. So with that being said, you can get a couple of bottles of the amount you need and put you in situation because we started.
Water Bottle Training: Horizontal Type Openings
To begin, it must be said that when we talk about horizontal openings, we have to mention that we will work not only the arms but also the chest as well as the back and shoulders. From what we see, we will be doing a really complete job for the upper body. Because even to a lesser extent we will notice it a lot. Therefore, nothing like starting with a bottle in each hand and opening your arms horizontally but you can leave your elbows slightly bent. What it does is that you must perform a rather slow exercise to be able to focus it well and work it better.
Bicep Curl
It is another of the most basic exercises and of course the best known. It can not be missing in any exercise routine worth its salt and therefore in training with water bottles either. In this case we will work from the biceps brachii to the deltoid and the wrist extensors and also the flexors. They all want to be supporting you in your favorite exercise. To carry it out, you start from a standing position with your arms stretched down. Yes, in each of them we will still have the bottles of water. So, it consists of bringing them to the chest by flexing the arms. You can do about three sets of about 20 repetitions, approximately. Of course you can do a variation and instead of staying at chest level with the bottles, raise your arms above your head.
How to do squats with water bottles
If you have a five-liter jug you can do the exercise in a more complete way. Because You just have to hug her and go down to perform the squat as such. You will do it slowly and to have a better balance of the body, it is always preferable that you carry it out glued to a wall. Since if you have a lot of weight from the water, it may be that we give slight changes or sudden movements that can affect health. When it comes to going down, try to hold on for a couple of seconds before going up and repeat the exercise again.
Push-ups and rowing
When it comes to varying the exercises, we cannot forget an idea like this. Because while push-ups are basic in any routine worth its salt, now with water bottles he was not going to be left behind. So, we lay face down on the floor. When carrying out this exercise you can do it in different ways. That is you can do the push-up first and then have a bottle of water and take it back, to do the same with the other. You must maintain your balance and not lower your body too much or arch it when we are changing the bottle.
Twist crunches
It is not a complicated exercise but it is one of the ones that most pulls in the central part of our body. Therefore, if we thought it was not enough, we will complicate it with water bottles. We sit down, bend our legs and lift them slightly. Now we take the bottle, or bottles, and we turn the body to one side and the other. As if we wanted to place said bottle on both sides. Easy right?