Home Training

Is it possible to get the same results than if you worked-out at the gym?

By ChulucanasGym

Despite many posts say on the net, training at home is an option for people who don't have enough available time for attending a gym but could have the necessary will power to enter one.

It's also a choice for the ones who dont have enough money to pay a membership due to different reasons, but who also show up the enough will power to reserve a part of the day for keeping fit.

And the will power could be the starting point. If you don't have the enough motivation to schedule an hour of your day, or to set up the time for working out, you won't do anything.  Surely, you can request your best friend to visit at home for doing both together, but what would happen the day that friend can't attend?

Missing the training might not be your option, so the cause that motivates you must break out from yourself, in the beginning.

[READ ALSO: A quick guide for beginners at the gym.]

Define Your Goals
The question everybody asks is what exercises can be done at home, and the answer is before designing a routine, set up your physical achievement goals first: losing weight, keeping fit, increasing mass (yes, it is also possible).

Unless you already have previous experience with a supervised training at a gym (what trends to develop discipline), it would be worthy to invest in a personal trainer who helps you to set up those goals with greater objectivity and based upon science, biotype and body measures in other words, so the diet you use to have and you can optimize, and another relevant information as well.

Look for many opinions before choosing a personal trainer. The ideal is that one becomes a companion along your whole training process, but if your budget don't allow to, that could help you to start up with your first session, then supervising you weekly, biweekly, or monthly.

Remember that although you can develop a degree of trustness and friendship with your personal trainer, the ideal would be the relationship to be strictly professional at the time of coaching on you.

Whatever the reason, if you are not available to have a personal trainer, you can write us down at chulucanasgym@gmail.com for providing you with remote orientation (online). This service we offer you is a symbolic cost.

You Need Space
Although there is not a general rule about the space you need for doing the training, the criterion we recommend is your own comfortability. Maybe you need a couple of square feet, or maybe you need a whole room, or even your home's full backyard. Depending on you, your routine, and the existent availability, you must determine how much space you're going to use while you work out.

The suggestion we do point out as universal is your space must be free of obstacles what could harm you during your sessions. Imagine you work out in your bedroom and  you have eberything messy on the soil. Probably you get wounded by your own clothes or damaging your stuff. So although the space be little, you'll get alright if it were clean and ordered.

Versatility
One of the main benefits of home training is you schedule your training time and don't depend on the gym times. It's possible there is one near your home but the time you chose is already full of students. Instead, that problem gets solved at your home or bedroom.

Unless your life activities have no beginning, end time or your schedule be irregular, you decide the time you'll start to move.

of course if you have control of your life, the recommendable is setting up a regular hour for training, maybe just waking up, but if that is not possible, it comes alright anytime free you have.

Another most personal aspect at home, and depending on the privacy degree you have, is you decide what you wear for training. Inclusive you can work out underwore or even Ancient Greek-style (naked).  what you do must consider is there are certain clothes favoring  determined routine types better, depending on your physical goals.

If you work out with music, another advantage is you can do it with that you like much. There is no consensus here about what the ideal is neither. use that motivates you  and can mark you a beat, especially if you do a resistance or functional training. A Bach's selection as well as the Rocky's music score are perfectly valid.

Another aspect that represents a home's advantage over the gym's is you won't have to wait  at any locker-room for free showers. After cooling your body, you go straight to yours and take a bath.

How Many Time Do I Need?
Another advantage of home training is if your time at the gym is very attended, you already won't have to wait for the machine or the space to be free, what means you a time saving. But if you think you need at your home the same lapse you need at the gym, go ahead.

if the time scarce is your enemy or your justification, at least set on 20 or 30 minutes. You can control it classic-style, watching a clock in other words, or setting up your mobile alerts. if you work out with music, you can take as a reference that 5 full songs (usually the radio-edit versions)  equals about 20 minutes.  If you add three more, you'll have the half hour.

In the morning, in the afternoon, or at night? The general medical consensus is when you work out early, just waking up, you charge endorphines for the whole day, those will keep you alert, good humor. You won't have any excuse to run away your own regime, by the way.

 However, we repeat, that adjusts to your own life train. The important is you be constant, that you never leave off.

With Or Witout Apparel?
One of the existent prejudges is you can't get at hgome the same results like at the gym because we don't have enough equipment, or we simply don't have any.

Of course if you pretend to be a top-profile athlete, this reason probably could justify. But if your purpose is keeping fit or recuperating it, the creativity is more important than the complexitty.

The universal thing applying to the training at the gym, at home, outdoors, wherever, is dividing the body into key muscular groups: shoulders, arms, chest, back, abs, gluteus, tighs, and calves. Then, your training plan must consider them all, full, focused, in-circuit.

The general or full-body routines look for activate you from the top to the base with exercises working more than a muscular group at a time, with relatively acrobatic movements  (There are all-dificulty levels), those can be used for gaining resistance as well as increasing power, acording to the quantitty and the intensity you take on.

[READ ALSO: Working out by wearing a mask?]

As much as you go gaining more reliability on your routines, many times they end to seem without-apparel olympic gymnastics sessions. Don't feel bad if the trick goes no good at the first attempt. You'll have to practice it until getting it. The results will appear in the process.

[READ ALSO: Aerobics at the beach]

The focused routines are concentrated into a determined muscular group or a couple of them each session, and they are usually used in the power training, the ones looking for strength and volume gaining, in other words.

The in-circuit routines are referred to the ones methodically focused  in some or all muscular groups each session, alternating them to take advantage out  of the resting moments. In other words, in one same session you can start with an exercise for tighs while you don't do anything with your arms, then when you leave doing tights go to the arms, and when you leave them go back to tighs or go to the back, then you do calves.

The functional training is a good example of in-circuit training although it's not the only one. Remember that one of its advantages is it takes up what be around you, turning into accesories for doing each exercise, from your own body weight tover the soil to  the furniture near you.

Yes, a chair, your bed, a small fence can be useful for this purpose.

if you have acquired or have access to any type of training home machine, it also can give you too-notable advantages like if you were using a dozen of them at a gym. Some personal trainers are too capable than inclusive teach you  to adopt certain angles with your body, so a 40-pound  weight look like a 120-pound one, reaching significant results (that's why we said you have to ask well before having a home advisory).

Some people can make their own training apparel or accesories as barbells, those are perfectly valid. The same thing if you buy them at a specialized store. Keep in your mind that if although how is important, also are important what, when, how much, where and why.

what Routine Can I Do?
If you already solved the whole prior details, you can start on moving.  Whether apparels or accessories, or not, the key parts your training session have to include are the warming-up and the routine itself.

Although we are not fans of the rigid formulas, if you insist on knowing what type-routine you could follow up, here we give you one, which you can changing as  you gain more power or resistance.

Warming-Up:
- 4 sets of 10 crunches (if you do them over the soil, remember to protect your back  with a pad or many clothes muffling  and not pressing your skin).
- 5 minutes of static trot or running (if you don't have a walking machine, you can help by using a back chair for not going forward or reverse).
- 15 to 20 pushes on the wall.

Arms, includes shoulders and torso (chest and back):
- 4 sets of 12 push-ups (with hands unite you work out pecs, hands aligned to shoulders work out shoulders with your arms, you work out the back if you put your hands a wide distance.)
- 4 sets of 10 push-ups with feet raised over a sofa, a chair, or your bed (this demands a bigger dificulty, but as you set your hands like the previous exercise, you get the same work-out levels.)

Tighs and gluteus:
- 4 sets of 20 full squads (pushing down your buttocks as much as you can, and flexing up your legs not setting them straight, trying first your feeet unite, then quite separated, and finally widely separated.)
- 4 sets of 15 jumping flexes, whether the feet unite or alternating one foot forward and the another one behind.
- 4 sets of 10 one-leg squads, while the another one is extended  behind for pushing your gluteus when you flex down; then, you do other 10 with the another leg.
- 4 sets of 10 strides.

Calves:
- 4 sets of 30 lift-ups, putting on your toe tips over a step letting your ankles suspended in the air, those you'll lift-up and lift-down (try to hold something  for not losing the body balance.)
- 4 sets of tip-toe walk during 1 minute (our executive editor says you probably will be gotten wrong, but it actually work out your calves.)

We repeat that if you have machines, aparels or accesories at home, you can reply the same movements like at the gym. They work exactly the same. You can also can combine them to the non-apparel training we suggest lines up.

And finally, ever remember the exercise without a balanced diet, enough resting neither, will be useless for you.

Turn it on green

How to take some Nature and distress at home by reusing trash.

 

By ChulucanasGym

 

The countryside is an ideal space for an athlete. But when it is impossible to get there, why not bringing it inside your home? Photo by Nelson Peñaherrera C / © FACTORTIERRA.NET. Model: Alfredo Rivera.

 

Small spaces, much trash. Today’s life trend brought us to live in very small spaces and few spare time brought us to depend on plastic, that increase our stress levels.

We also work out in a hurry, or just we can go to work out. That frustrates us a lot.

However, it is possible changing this dificulty and using the few spare time as a relaxation therapy what allows us to take advantage of little surfaces we have as much as possible, what we reduce as much as possible the trash that could cause us even diseases, plus –in addition- what allows us to save money.

Sullana, Peru-based GEMA RS’s engineer Iván Mazo proposes us three interesting, funny and healthy  projects based on do-it-yourself classic concept.

 

Kindly tomato

The tomato is a repent plant what means it expands over the soil without a specific pattern. But what would happen if we hang it?

Actually, tomato plant has some aesthetic that can be decoration of your home’s largest  spaces like the living room.

Needed: a big plastic bottle of water or oil, compost, tomato seeds.

Cut the bottle along its height, open little holes on its surface, fill it with compost, seed the tomato seeds, get it wet. Hang the bottle now turned into a plant case.using any artistic rope.

Few time later, tomato branches will appear within the holes and gravity will attract them to the soil. Tomato is now a decorative plant, that when producing will give you fruits those help you when needing to prepare a salad or eating something healthy.

 

Hang your  mycrogarden

What happen if you do not have space over the soil to have your garden or your orchard? Simple! Use the wall. Yes, the wal.

Needed: soda plastic big bottles,compost, diverse seeds, rope or thin iron thread.

First, we have to know the height of the wall to intervene for knowing how many bottles we are going to use. Cut them along their height, put them compost, keepn sure to open little holes on lower part of the bottle, join them using the rope or the iron thread like rescue stairs. Seed in the upper level the plants those need more water, and in every lower level the plants those need less water. We suggest you get some advice from a specialist to know this aspect. Hang it and that’s it!

Mechanics is simple: irrigate upper level, so the lower levels get irrigated by filtration from upper level.

The idea is you seed a different species in every level so you get diversity.

Obviously, you can use it to have a nice garden or aan orchand.

 

Potato bag

Peru’s nutritional contribution to the world not only grows up at the Andes but your home –supposing you do not live at the Andes- and in a healthy way. Remember that the potato is source of protein and carbohydrates.

Needed: a vegetal fiber bag, a potato, compost.

Basically fill the bag with compost, seed the potato, get it wet, wait for its vegetative cycle. In normal conditions, for every potato you seed, you have to get another ten.

Do not forget that boiled potato water is an excellent tonic to prevent or treat kidney inflamation.

 

In conclusion, an empty wall can be the space for your creativity and love for Nature to explode. Just do it! Photo by Nelson Peñaherrera C / © FACTORTIERRA.NET. Model: Alfredo Rivera.

 

A simple action – a huge impact

Now imagine having the three projects at home.  Do not seem to you a different way to use the space. To give another life to the trash, to use your time better, to care the environment?

In fact, the first impact will be sending less trash to the city’s dumpor avoiding our rural and urban spaces get contaminated unnecessarily.

 

His first slams began this way

The good nutrition is mostly a discipline matter

Legs in shape because of the marinera

The benefits of the placebo effect

A strategy to improve the treatment of chronic illnesses.

 

Every year around the world, there are millions of people diagnosed with a chronic illness, what means a set of conditions weakening the health in the long-term that, if not having immediate attention, can get worse as the time goes by. Some people asume the news as a death sentence despite the strategies and the treatments have advanced so significantly in the last three decades.

 

In fact, many of them are now designed to attack the existent ill more precise, reducing the disgusting secondary effects they used to cause years ago. But the conventional medicine won’t be useful if the patient doesn’t adopt an attitude going beyond the active principles and the prescribed doses.

 

The self-convincement of a future improvement to experience plays in a big part for dealing and even surviving the chronic illnesses. The holism insists that the mind plays much in the recuperation processes of the person, even provided to be adequately harmonized.

 

This flow suggests the human body prones to get ill or to attract the illness if the deharmonization vulnerates it. The problem aggravates if we believe there are people or stuff that can propitiate such illnesses. That’s called nocebo effect. An example is the charm or the witchcraft.

 

There is a division among who practice the holism about if it must or must not add to conventional medicine. However, independent specialists advise to add for improving the effects and guaranteeing the success of treatments. But, if the holistic theory of every illness breaks out by the accumulation of wrong decisions or guilt between the conception and the 12-year-old is taken, is it possible to reverse the frame?

 

The opposite of nocebo effect is the placebo effect, that doesn’t refer only to the wellness sensation based upon somebody or something, but how it is conducted until getting an eventual cure. A first step is the manner how the treatment or healing plan is provided. The attitude of the healing person (a medical doctor, a therapist) based on just giving the prescription helps but it doesn’t necessarily contribute to the cure.

 

Many times, what catalyses the success of treatment is releasing the whole negative mental energy of the folk. Knowing to listen, and based upon that, knowing to advise or to guide results favoring the healing of the people. That’s why patients with chronic illnesses that have a good attention quality react better and, if they don’t heal at all, approach to a state that makes the ill to be easily manageable.

 

But, what happens when the patients comes back home?There are ways to complement the achievement of the treatment in the clinic space, what doesn’t mean turning the home into another hospital but to follow up a very advantageous strategy, and that, with the adequate attitude, will help widely the person to recuperate.

 

If we start from that the mind contributes much in the healing processes, the basis of everything is the self-valuation and releasing the guilty feeling. If many illnesses can be acquired by the uncare, for good, it must do a break-up and get aware that as much as we propitiate the cause, we can propitiate the cure. That attitude depends on the individual.

 

It’s the same if we didn’t put our lives in risk but we were exposed to by other people. In this sense, knowing to manage the resentment can be healthier than only following up the treatment exactly as prescribed. Forgiving yourself and forgiving someone else is the other ingredient. Upon those two basis, here we introduce a plan that will favor any healing process, but that, we recommend, must be agreed with specialists to assure its effectiveness.

 

1. Healthy feeding: They say that the ill person who eats, doesn’t die, and that’s pretty true. But, ever have to choose that healthy and natural food, if possible. Specialists in nutrition can help us much, although reliable websites can also help us in the effort. The hydration and the medical treatment itself are here too. Everything is complementary.
2.  Leave me breathness: The people forget completely that the air we breathe influences in our body processes, so while it’s purest, they will be better, especially the fluid stream and the own breathing process. Then, it must guarantee the air quality.
3.  Educate your senses: The soul also feeds and it does through the senses. If we don’t care what we see, feel, and hear –also what we eat and breathe—, we will generate a disorder that won’t favor the body. The noise, the graphic violence, and the physical mistreatment, just mentioning some examples, raise our stress levels and contribute to open the door to the health deterioration. Then, we should look for the opposite.
4.  Manage your emotions: We, the people, ever must fight to generate tranquility and harmony environments. The addition of the three first points favor such state. There will be a time for everything, for sure, but the idea is the negative emotions don’t become constant, if not, they will disturb any effort to balance mind, body, and space.

 

As a necessary complement, the physical activity is important. We must agree with the specialists who examine us wwhich one would be the most adequate for our healing process, but never –unless they order the opposite— it must prescind on it. Let’s remember that, like the other alive beings, the human body was designed for the action.

 

The model featured on this entry is Christiam Tineo.

Feeding - A Few Interesting Focus For The Human.

By Ronald benites. Photos by Franco Alburqueque

Even today, feeding issue is one of the critical and few important points what significantly doesn’t have the prime degree of a problematic reality it must have , and consequently it must be solved step by step.

What is feeding?

Feeding is a mechanism that sustains the life of the person who looks for a healthy lifestyle, then conceives possitive benefits suchh as the strengthen of inmunologic system.

Its importance

The person, when making physical activities such as studying, walking, talking and even resting, needs enough energy for doing them. That’s when feeding inserts as a basic core and a trigger to do them.

It’s here where we include sport activity, because accomplished to feeding, sustains effects those hold the best development of the healthy lifestyle, confirming the good-living.

For this pretty huge important topic, we’ll take the next factors :

Social-economic factor: Individuals when focused on their routines forget their feeding topic. They live in a world where their desires’ thinking only exists. In the society, it’s watched that the person is few interested on the own health.

Let’s make a test field! When we go walking out, we see there are many fast-food places around and the individual often attends to, and consequently this situation becomes malnutrition, bringing down the own low performance.

We can add that the economy becomes a critical point when the being focuses of the thinking simply based on the patrimony, taking outside the ownself’s development.

Cultural factor: 

In this sector, the human trends to have a minimum degree of knowledge and conciousness by himself, but we ask how does the individual get involved for having better food habits?Covering this question, it’s proposed the didactic mechanisms such as learning sessions in schools and institutions as well, committing to the study bunch to accomplish what they proposed. Another point we can add to this question is seeding at home, I seed my healthy lifestyle. This project is made for every person to be the director of his own feeding plan, consuming the organic products he seeds at home.

To finish, I must stress the healthy lifestyle must commit the feeding and physical development as links to break out to live in competition with my own.

Post-produced by Sheyla Benavente.

The muscles of the hunter

Robinson Ruíz – At least just once in lifetime

Interview by Nelson Peñaherrera Castillo, special to ChulucanasGym. Photographs Courtesy Robinson Ruíz.

 

Getting to a very important tournament like the 2019 Lima Pan-American Games costed Robinson Steven Ruíz Calle (Chulucanas, Peru, Sep. 5^th, 1998) to stay far away his homeland for training properly, and giving time to extra-sport activities such as working at a restaurant, gathering plastic bottles, or giving maintenance to bikes, but he got it – he got for Peru and for himself, a bronze medal in road biking. His speciality is track speed.

 

Although he initially trained at his hometown, he might move to the other side of the nation for perfecting, in Arequipa, where the High Performance Center is located, and one of the major biking hotspots in Peru. In that same place, another highlighted biker trains, his older brother Hugo Ruíz. Was all that effort worthy?  His name already appears in the international records of biking. We talk to him while he rests from one of his most recent competitions.

 

Since how old do you do biking, already in competition mode?

Since I was 17 years old.

 

Have you ever done biking or have you do other sports?

I began in soccer when I went to the school, and I also highlighted in athletics, but I felt they weren’t for me.

 

So, how do you get to biking?

Because of my father and my older brother Hugo, whom I admire much. He began in biking. He did it before than me.

 

When you did athletics, what tests did you highlight in?

In 100 flat meters.

 

And that test is more power instead of speed, isn’t it?

Yes, it is so.

 

Then, you have got the speed and resistance of soccer and you have got the power of 100 flat meters, and a good leg is necessary in both. How did that help in biking?

So, since I was a child, I was very disciplined in my trainings, whether in soccer, athletics, or biking. And I’d add genetics to that, not dismissing the hard work for sure [laughs].

 

What factor of your genetics do you believe it plays in your favor?

I think I have some runner skills, reaching good speed peaks in short distance, and a good power management by Nature, and the ease to gain muscular mass. I add to that much pure resistance work, resistance to power and speed.

 

How do you get to 2019 Lima Pan-American Games?

After a set of selectives to all pre-selected athletes, who highlighted the most in different resistance and speed tests were selected. I was one of the chosen ones.

 

When you arrived, what was the first thing that came into your head?

The first thing I thought it was my first and last chance to show the class in home. I like much to do something thinking it will be the last time I do it. It makes me to deliver 100%.

 

How much did that thinking way work to you?

Well, the truth is I continue applying it in every phase of my life. I believe it helps me ever, it turned me into a very passionate, dedicated man. It’s about the life is too short and someone doesn’t know where someone will be tomorrow. The road biking is a sport that is not respected in Peru by the drivers, there are road accidents risk ever.

 

You took an interesting issue. There are campaigns asking to respect the bikers everywhere, but it seems the engine vehicles drivers don’t understand it. How do you feel about?

It’s something very sorry that fills me with much impotence and anger. It’s easy for them to take a seat in the safety of a big vehicle that protects them. We go on a bike – the only stuff protecting me is a helmet. I demand respect to the life of us, the bikers – five feet distance wwhen you want to pass beside me, that’s it. You can lose a minute of your time and passing in a safe way for us. We can lose our whole life full of goals, dreams, and along.

 

Also, the bike produces zero polluting emissions to the atmosphere and it’s a recommended exercise to keep the health of body and mind, isn’t it?

Right, my buddy.

 

You talked about a life of dreams and along. Where has the biking got you to, and if did you ever dream at least to get until there?

Once upon a time when I was a kid, I dreamed much to be featured on TV riding on my bike with all these professional bikers who run the tour right there in Europe, and because of the work and constancy, the biking gifted me that opportunity by participating in the San Juan Tour, a classic in Argentina where all the professional teams participate. The dreams are to be accomplished and they can make real, indeed. I’ve known places I never thought, diverse countries, cultures, moments, friends, experiences I will keep forever.

 

Please, mention these countries, aside Argentina, and don’t forget anyone.

Panama, Colombia, Costa Rica, Dominican Republic, Venezuela, Spain, Mexico, Bolivia, Chile. These are what I remember.

 

Almost all Iberoamerica. To finish for now, I remember when we met your brother Hugo, one of his major challenges was getting a sponsorship and it was very hard. How was it in your case?

Well, I took a part-time job a little time ago to fundraise some trips to certain competitions. It still continues to be a challenge for me [laughs]. I don’t travel to all the rides because the budget lacks – biking is expensive.

 

But, do you know what you have, aside the genetics? So, the pride and the enthusiasm. I hope more people look at your work and your colleague bikers’ because the international results you get really makes worthy any funding.

Thank you very much, buddy.

 

You can check out the international records of Robinson here. Also, follow him on his Facebook and Instagram accounts.

 

 

Do you have a similar story? Write us at chulucanasgym@gmail.com or contact us on our Twitter account.