How to With these 15 exercises to do at home you can gain muscle just like with gym machines

The material must be at the disposal of the athlete and not the athlete at the disposal of the material. That is a mantra that we must always repeat to ourselves when we go to train because it is impossible to have all the machines at our disposal. For each machine, there is a very similar exercise that we can do, even without equipment. In this article, we propose some exercises that simulate gym machines so that you can use them if you do not have such machinery at your disposal. Leg flexion without equipment Leg curls on a machine with a towel The leg curl machine or leg flexion is one of the most demanded in the gym to work the back of the legs. If you train at home or there are a lot of people using the machine, you can throw the towel on the floor and do the same exercise without equipment or waiting. Leg curl on a machine with a fit ball Another option is to perform the same exercise as above, leg flexion, with a fit ball. In TRX, it is also identical, so, as you can see, you don't need a thousand machines to train, but you do need to know the movement you want to do and execute it the same way without said machine. Leg extension without material Leg extension on the sissy squat machine The leg extension machine is a cousin of the leg curl. In small gyms, there is usually one for the entire gym and on some occasions, it is impossible to use it. Try the different easy-to-hard versions of the sissy squat to train at home or on the go. Leg extension on knee hinge machine The knee hinge simulates the movement of the leg extension machine, but without material. In fact, this exercise allows a greater stretch of the quadriceps, which makes it interesting to include in your leg routine. Belt squat without machine or specific accessory Belt squat on cage machine The original belt squat exercise, or belt squat, is performed on a specific machine. However, in most gyms, we cannot find such a machine or an accessory that attaches to the cage. As we have already seen in the previous exercises, there is no problem if we do not have the belt squat machine. Use the exercise in the video and problem solved. Belt squat on a machine with hanging plates or kettle bell Another option to perform the belt squat is to hang a load on the belt and get on a raised platform. Any material or preparation that you can think of is valid to squeeze your quadriceps with this exercise. Do not leave the twins aside Twins on a one-legged donkey machine on steps The calves are usually one of those muscle groups that we lag behind, either because we don't like to train them or because they don't grow enough. You can give it an extra boost on any step at home, especially if you perform the one-legged variation that will challenge this muscle group after just a few reps. Seated Calf on Barbell Machine And the seated calf machine? If you train at home or in your gym you don't have this machine available, prepare a step, a bar, and a bench. Also, use a mat to avoid discomfort in the area near the knees. With this variant, you can already train calves sitting anywhere. A towel instead of an abdominal wheel Roll out with an abdominal wheel with a towel The roll-out, or abdominal wheel, is one of the hardest exercises there is to train the frontal face of the abdomen. An abdominal wheel is used to execute it, but if we don't have it at hand, throw the towel on the floor, and the problem is solved. Pike up with an abdominal wheel with a towel Just as the abdominal wheel is used to move our trunk forward, it is also useful to move our legs. Again, drop the towel on the floor, and you have all the material you need for this exercise. You can also execute it with a fit ball or a TRX. The back can also be worked without material Rowing machine on the table The back is one of the most complex muscle groups to train at home without equipment. But there are always alternatives, like this row using a table that will do the work of a gym rowing machine. If you have not tried it yet, try to do it, and you will see that it has nothing to envy in any machine. Floor bar pull-ups In this video, you can see how we can stop for a couple of minutes in the office and take an active break. In the first place, we execute the movement similar to the pull-ups thanks to a towel, and secondly the rowing on the table that we have already seen in the previous section. Push-ups are very easy to do without the need for machines bench press push-ups The bench press is the easiest exercise there is to perform without a bench or bar. Push-ups do the same function as said exercise, and can also introduce many variants of it that will make it easier or more intense. Military press handstand push-up The military press can also be easily performed without equipment, although it requires more skill than the bench press. In the last place of complexity are the push-ups doing the handstand, but until we reach them, there are many other variants that we can perform. Elbow Extension French Press Elevated Surface The pectoral is already directly stimulated with push-ups, the shoulders with the handstand push-up, and now we challenge the triceps with a variation of the French press without equipment. As the video explains, the more vertical our body is, the easier it will be. We can do it at home with a table, the sofa, or any material that allows us this movement.