A workout for people who dislike exercising
Learn more about [Setting Up a Home Gym: Equipment and Tips](/blog/setting-up-a-home-gym-equipment-and-tips/)A workout for people who dislike exercising
Good news for those who prefer to just watch TV. Now, there’s a new workout for couch potatoes and busy professionals who feel they don’t have time to stay in shape. With limited free time, many Americans are turning to creative ways to stay active. A recent survey by Harris Interactive for the North American Spine Society found that three out of four people reported choosing stairs over elevators at work, 58% started parking farther from store entrances, and nearly half said they walk while talking on the phone. Meanwhile, however, 46% of respondents described themselves as TV addicts—a major factor contributing to excess weight. Many adults admit to procrastinating workouts in favor of activities like watching TV, sleeping, doing house chores, or working. About three out of four adults say they would exercise more if it fit into their daily routines; however, most agree they would do so more often if they could work out at home. Among those not glued to the couch, 80% would like to do more exercise, but cite lack of time as the main obstacle. Meanwhile, over 4 million Americans suffer from herniated disc issues. One in four Americans over 30 will experience recurrent back pain, and one in 14 will seek medical care for back or neck pain this year—totaling nearly 14 million visits annually. Back pain is the second most common reason for doctor visits. It also results in more missed workdays than any other condition. Due to lost productivity, medical expenses, and related costs, back injury-related expenses exceed $80 billion every year in the U.S. Exercise is a key way to prevent back problems. That’s why it’s important to find time to include physical activity in your daily routine. In addition to simple tasks like taking the stairs and parking farther away, there are plenty of fun ways to turn everyday chores into opportunities for exercise:
Learn more about [Setting Up a Home Gym: Equipment and Tips](/blog/setting-up-a-home-gym-equipment-and-tips/)A Workout for People Who Don’t Want to Exercise
Good news for those who just want to watch TV. There’s now a new way to get moving for couch potatoes and busy individuals who think they don’t have time to stay in shape. With busy schedules, many Americans are turning to creative ways to incorporate exercise into their daily routines. A recent survey by Harris Interactive for the North American Spine Society found that three out of four people reported taking the stairs instead of the elevator at work, 58% said they park farther from their destination, and nearly half reported walking while on the phone. At the same time, however, 46% of people consider themselves TV addicts — a major factor contributing to excess weight. Many adults admit to procrastinating workouts in favor of other activities like watching TV, sleeping, doing household chores, or working. About three out of four adults say they would exercise more if they could fit it into their daily routines; however, most also indicate they would do so more often if they could do it at home. Among those who don’t spend all their time on the sofa, 80% wish they could do more exercise, but say they don’t have enough time. Meanwhile, more than 4 million Americans suffer from herniated discs. One in four Americans over 30 will experience recurring back pain, and one in 14 will seek medical care for back or neck issues this year, totaling nearly 14 million visits annually. Back pain is the second most common reason people visit a doctor. It causes more missed work days than any other condition. Due to absenteeism, medical expenses, and related costs, back injury-related expenses exceed $80 billion every year in the U.S. Exercise is a key way to prevent back problems. That’s why it’s crucial to find time to include physical activity in your daily routine. Besides simple things like taking the stairs and parking farther away, there are plenty of fun ways to turn everyday chores into exercise opportunities:
Foot Alphabet
This exercise can be done anywhere you’re sitting—except while driving. Finding a space is easy. Just write the alphabet in the air using your feet and ankles. You can use uppercase or lowercase letters, and in any language you prefer. Doing this two or three times with each ankle will start to strengthen your ankles and help maintain or improve mobility. Learn more about Setting Up a Home Gym: Equipment and Tips
A Workout for People Who Don’t Want to Exercise
Good news for those who prefer to just watch TV. There’s now a new way for couch potatoes and busy professionals to stay active without needing to carve out extra time. With busy schedules, many Americans are finding creative ways to fit movement into their day. According to a recent survey by Harris Interactive for the North American Spine Society, three out of four people said they take the stairs instead of the elevator at work, 58% reported parking farther from their destination, and nearly half said they walk while on the phone. Meanwhile, 46% of respondents described themselves as TV addicts — a significant factor contributing to excess weight. Many adults admit they procrastinate exercising in favor of other activities like watching TV, sleeping, doing household chores, or working. About three out of four adults say they would exercise more if it fit into their daily routines; however, most also report they’d be more active if they could do it at home. Among those who aren’t on the couch, 80% would like to do more workouts but say they just don’t have enough time.
At the same time, over 4 million Americans suffer from disc herniation issues. One in four Americans over age 30 will experience recurring back pain, and one in 14 will seek medical attention for back or neck pain this year — totaling nearly 14 million visits annually. Back pain is the second most common reason people visit a doctor. It results in more missed workdays than any other condition, and due to absenteeism, medical expenses, and related costs, the annual cost of back injuries in the U.S. exceeds $80 billion. Exercise is a key way to prevent back problems, which is why finding time to incorporate movement into your daily routine is crucial. Besides simple tips like taking the stairs and parking farther away, there are many fun ways to turn everyday tasks into opportunities to stay active:
Foot Alphabet
This exercise can be done anywhere you’re seated — just avoid doing it while driving. Finding a spot is easy: simply write the alphabet in the air using your feet and ankles. You can use uppercase or lowercase letters, in any language you prefer. Doing this two or three times with each ankle will start strengthening your ankles and help maintain or improve mobility. Learn more about Setting Up a Home Gym: Equipment and Tips
Quick stretches during work breaks
If you sit all day, make sure to get up and stretch at least once every hour to avoid unnecessary muscle tension.
Good news for those who want to watch TV and stay active at the same time. Now, there’s a new workout designed for couch potatoes and busy people who think they don’t have time to stay in shape. With limited time, many Americans are turning to creative ways to exercise. A recent survey by Harris Interactive for the North American Spine Society found that three out of four people reported taking the stairs instead of the elevator at work, 58% said they park farther away from their destination, and nearly half admitted to walking while on the phone. However, at the same time, 46% of people described themselves as TV addicts – a significant contributor to weight gain. Many adults say they procrastinate working out to do other activities like binge-watching TV, sleeping, doing household chores, or working. About 75% of adults believe they would exercise more if they could fit it into their daily routines; however, most say they would work out more often if they could do it at home. Among those who aren’t couch potatoes, 80% would like to do more exercise, but say they don’t have the time. Meanwhile, over 4 million Americans suffer from herniated disc issues. One in four Americans over age 30 will experience recurring back pain, and one in 14 will seek medical care for back or neck pain this year—a total of nearly 14 million visits annually. Back pain is the second most common reason people visit a doctor. It leads to more missed work days than any other condition. Due to absenteeism, medical expenses, and related costs, back injury costs in the U.S. exceed $80 billion every year. Exercise is a key way to prevent back problems. That’s why finding time to incorporate physical activity into your daily routine is essential. In addition to simple activities like taking the stairs and parking farther away, there are many fun ways to turn your everyday tasks into opportunities for movement:
Foot Alphabet
This exercise can be done anywhere you’re sitting—except while driving. You’ll probably find a good spot easily. Just write the alphabet in the air with each foot and ankle. You can use uppercase or lowercase letters, and in any language you prefer. Doing this two or three times with each ankle will help strengthen your ankles and maintain or improve mobility. Learn more about Creating a Home Gym: Equipment and Tips
Quick stretches during work breaks
If you sit all day, make sure to get up and stretch at least once every hour to prevent unnecessary muscle tension.
Light walking around the office or at home
This is an easy and effective way to boost your activity level while running errands or working from home.
Toe Alphabet
This exercise can be done anywhere you’re sitting, except while driving. Finding a spot shouldn’t be difficult—just write the alphabet in the air with each foot and ankle. You can do uppercase or lowercase letters, and in any language you prefer. Doing this two or three times with each ankle will start strengthening your ankles and help maintain or improve mobility. Learn more about Creating a Home Gym: Equipment and Tips
Quick stretches during work breaks
If you sit all day, make sure to stand up and stretch at least once every hour to prevent unnecessary muscle tension.
Light walking around the office or at home
This is an easy and effective way to increase your activity level while running errands or working from home.
Take the stairs instead of the elevator
This small habit can make a big difference for your health over time, boosting your cardiovascular fitness and helping prevent back problems.
Source: YouTube
Play light sports with friends or family
Participating in team sports can be a great way to build connections and stay motivated to exercise regularly.
Use Stairs Instead of the Elevator
This simple habit can make a significant difference in your health over time, boosting your cardiovascular fitness and helping prevent back problems.
Source: YouTube
Play Light Sports with Friends or Family
Participating in group sports can be a great way to build connections and stay motivated to exercise regularly.
Incorporating these habits into your daily routine can not only improve your physical health but also significantly enhance your quality of life. Remember, small changes can have a big impact over the long run. Meanwhile, more than 4 million Americans suffer from herniated disc issues. One in four Americans over 30 will experience recurring back pain, and one in 14 will seek medical attention for back or neck pain this year alone, totaling nearly 14 million visits annually. Back pain is the second most common reason people visit a doctor. It leads to more missed workdays than any other condition. Due to absenteeism, medical expenses, and related costs, the annual cost of back injuries in the U.S. exceeds $80 billion. That’s why it’s important to find time to incorporate exercises into your daily routine.
Advanced Techniques for Easy Exercises Anywhere
Playing Light Sports with Friends or Family
Participating in group sports can be a great way to build bonds and stay motivated to exercise regularly.
Incorporating these habits into your daily routine will not only improve your physical health but can also significantly enhance your quality of life. Remember, small changes can lead to big long-term benefits. Meanwhile, over 4 million Americans suffer from herniated disc problems. One in four Americans over age 30 will experience recurrent back pain, and one in 14 will seek medical care for back or neck pain this year, totaling nearly 14 million visits annually. Back pain is the second most common reason people visit a doctor. It causes more missed workdays than any other condition. Due to absenteeism, medical expenses, and related costs, the annual cost of back injuries in the U.S. exceeds $80 billion. That’s why it’s important to make time for exercises in your daily routine.
Advanced Techniques for Easy Exercises Anywhere
Continuing your search for ways to include physical activity even when you’re used to spending the entire day sitting, here are some effective suggestions that are easy to do anywhere. These exercises are designed to strengthen specific areas of the body and improve flexibility, all while providing some entertainment. Learn more about Setting Up a Home Gym: Equipment and Tips
1. Doing Neck Circles
This exercise is a great way to work the neck without much extra effort. While doing your usual chore of washing dishes, slowly turn your head in circles clockwise and counterclockwise. Try to stretch the tip of your head as far as possible during each movement. Do three to four complete rotations on each side, ensuring the motion is smooth and pain-free.
Continuing your search for ways to incorporate physical activity into your daily routine—especially when you’re used to sitting all day—here are some additional effective suggestions that are easy to do anywhere. These exercises are designed to strengthen specific areas of your body and improve flexibility, all while doubling as a quick way to stay entertained. Check out more tips in Setting Up a Home Gym: Equipment and Tips.
1. Doing Neck Circles
This exercise is a great way to work your neck without requiring much extra effort. While you’re doing a routine task like washing dishes, slowly rotate your head in circles clockwise and counterclockwise. Try to stretch the tip of your head as far as possible during each movement. Perform three to four complete rotations on each side, making sure the motion is smooth and pain-free.
Example: While holding a plate, gently tilt your head clockwise and then counterclockwise repeatedly. This helps relax your neck muscles and increases your range of motion.
Source: YouTube
2. Toss Your Laundry in the Machine
This exercise is perfect for when you’re trying to make the most of your free time—whether you’re watching TV or just relaxing at home. Place your laundry basket directly in front of you, with the washer or dryer behind your back. Pick up one or two pieces of laundry and toss them into the washing machine. Start with dry clothes and gradually move to wet ones, switching between the washer and dryer as you go.
Note: Be mindful of your space and avoid tossing laundry into machines that are still in use or unsafe to reach. This simple activity can give your upper body a quick workout while making laundry time a bit more active.
Source: YouTube
2. Laundry Toss Exercise
This exercise is perfect when you’re trying to make the most of your free time, whether you’re binge-watching your favorite show or just relaxing at home. Place your laundry basket right in front of you with the washer or dryer behind your back. Pick up one or two pieces of dirty laundry and toss them into the washing machine, starting with dry clothes and gradually moving to wet ones as you switch between the washer and dryer.
Practical Example: While watching your favorite show, pick up a piece of laundry and toss it into the washing machine from as far away as possible. This helps strengthen your arm muscles and keeps you active mentally during downtime.
3. Remote Control Wrist Lifts
This exercise is ideal for when you’re passing time watching TV or movies, giving you a quick break to stretch your arm and wrist muscles. Grab the largest remote control you have, sit with your arm extended and pointing toward the TV, then gently lift your wrist to point the remote to the ceiling and hold for 10 seconds. Next, repeat by pointing it toward the floor.
Practical Example: While watching a football game, gently lift your wrist to point the remote towards the ceiling and hold for 10 seconds before lowering it. Repeat this three or four times during each commercial break. It not only helps strengthen your arm muscles but also keeps you engaged and active while you’re watching. Learn more about Setting Up a Home Gym: Equipment and Tips
Benefits of Quick Exercises Anywhere
This exercise is perfect for when you’re spending time watching TV or movies, giving you a quick break to stretch your arm and wrist muscles. Grab a remote control (always use the larger one) and, while sitting with your arm extended and pointed toward the TV, gently lift your wrist to point the remote toward the ceiling and hold for 10 seconds. Then, repeat the movement pointing it downward.
Practical Example: While watching a football game, gently lift your wrist to point the remote toward the ceiling and hold for 10 seconds before lowering it. Repeat this three or four times during each commercial break. Not only does this help strengthen your arm muscles, but it also keeps you active and engaged with what you’re watching. Learn more about Setting Up a Home Gym: Equipment and Tips
Benefits of Quick Exercises Anytime
Source: YouTube
Adding these exercises to your daily routine will not only improve your physical health but can also significantly enhance your quality of life. These moves are designed to be done anywhere and during downtime, making them an essential part of the modern routine for those who don’t enjoy traditional workout sessions.
Relevant Statistics: According to data from the American Society of Spine, over 4 million Americans suffer from herniated disc issues. One in four Americans over age 30 experiences recurrent back pain, and one in 14 will seek medical care for back or neck pain this year, totaling nearly 14 million visits annually.
Source: YouTube
Incorporating these exercises into your daily routine will not only improve your physical health but can also significantly enhance your quality of life. These workouts are designed to be done anywhere, even during downtime, making them an essential part of the modern routine for those who dislike traditional gym sessions.
Relevant Statistics: According to data from the American Spine Society, over 4 million Americans suffer from herniated disc problems. One in four Americans over age 30 experiences recurrent back pain, and one in 14 will seek medical care for back or neck pain this year, totaling nearly 14 million visits annually.
Case Studies: A study conducted by the Chicago Spine and Rehabilitation Institute found that regular exercise significantly reduces the risk of back injuries, providing an effective solution for those with chronic pain.
Conclusion: Back and neck pain cause more missed workdays than any other condition, due to absenteeism, medical expenses, and related costs. That’s why finding time to incorporate simple exercises into your daily routine is crucial for maintaining an active, healthy lifestyle.
These are just a few ideas for light exercises you can include in your day-to-day life, offering meaningful benefits for your physical and mental well-being. Try these exercises and see how they can become a natural part of your routine, making workout time something you actually enjoy.
Workout for Those Who Don’t Like Exercising - Part 2
Conclusion: Back and neck pain account for more lost workdays than any other condition, mainly due to absenteeism, medical expenses, and related costs. That’s why finding time to incorporate exercises into your daily routine is essential for maintaining a healthy, active lifestyle.
These are just a few ideas on how you can add light exercises to your everyday life, offering meaningful benefits for your physical and mental well-being. Try these exercises and see how they can become a natural part of your routine, turning workouts into something you actually enjoy.
Workout for Those Who Don’t Like Exercising - Part 2
Continuing our commitment to health and wellness, today we present more effective strategies for those seeking simple and convenient workouts. Whether you’re busy or prefer to avoid the exhaustion that comes with intense exercise, there are many options that can be easily integrated into your routine without major changes.
Source: Dailymotion
Learn more about [Creative Workout for Those Who Don’t Like to Exercise](/blog/treino-criativo-para-quem-nao-gosta-de-exercitar/) Learn more about [Setting Up a Home Gym: Equipment and Tips](/blog/montando-uma-academia-em-casa-equipamentos-e-dicas/)Doing Neck Circles
This is an excellent exercise to strengthen your neck and improve overall posture. To do this exercise:
- Tilt your head back gently, as if looking up at the ceiling.
- Then slowly tilt forward, as if looking down at the ground.
- Repeat this movement smoothly and continuously for 15 to 30 seconds. This exercise helps relax neck muscles and boosts blood circulation in that area.
Continuing our commitment to health and wellness, today we share more effective strategies for those who want an easy and convenient workout. Whether you’re busy with a hectic schedule or prefer to avoid tiring exercise routines, there are many options that can easily be incorporated into your daily life without major changes.
Source: Dailymotion
Learn more about [Creative Workout for Those Who Don’t Like Exercise](/blog/treino-criativo-para-quem-nao-gosta-de-exercitar/) and [Setting Up a Home Gym: Equipment and Tips](/blog/montando-uma-academia-em-casa-equipamentos-e-dicas/)Doing Neck Circles
This is an excellent exercise to strengthen your neck and improve overall posture. To do this exercise:
- Gently tilt your head upward as if looking at the ceiling.
- Then slowly tilt forward, as if you’re looking down at the ground.
- Repeat this movement smoothly and continuously for 15 to 30 seconds. This exercise helps relax neck muscles and boosts blood flow to the area.
Shirt Toss Over Your Head
Perfect for those who find it hard to get out of bed or during household chores, this exercise is simple:
- Raise your arms overhead as if reaching for a shirt hanging from the ceiling.
- Then slowly lower your arms back down to shoulder height.
- Repeat several times for best results. This movement is great for strengthening your back and chest muscles while relieving unnecessary tension.
Source: Dailymotion
Learn more about [Creative Workout for Those Who Don’t Like Exercising](/blog/treino-criativo-para-quem-nao-gosta-de-exercitar/) Learn more about [Setting Up a Home Gym: Equipment and Tips](/blog/montando-uma-academia-em-casa-equipamentos-e-dicas/)Head Neck Circles
This is an excellent exercise to strengthen the neck area and improve overall posture. To do this exercise:
- Tilt your head upwards, as if looking at the ceiling.
- Then slowly tilt downwards, as if looking at the floor.
- Repeat this movement smoothly and continuously for 15 to 30 seconds. This exercise helps relax neck muscles and boosts blood flow in that area.
Shirt Toss Over Your Head
For those who find it hard to get out of bed or during household chores, this exercise is perfect. Just:
- Reach your arms up as if grabbing an item of clothing hanging from the ceiling.
- Then slowly lower your arms back down to shoulder height.
- Repeat several times for best results. This move is great for strengthening your back and chest muscles while relieving unnecessary tension.
Remote Wrist Lifts
For those who like to stay active while on the phone or doing everyday tasks, this is a great way to include light exercises into your routine. Just:
- Wrap your fingers around your wrist with your left hand and bend your right elbow.
- Then gently lift your right hand forward until you feel a light stretch in the upper arm.
- Slowly return to the starting position and repeat with the other arm. This exercise is effective for improving elbow flexibility and enhancing overall body balance.
Neck Circles
This is an excellent exercise for strengthening the neck area and improving overall posture. To do it:
- Stretch your neck upward, as if looking at the ceiling.
- Then slowly lower your head, as if gazing at the floor.
- Repeat this movement smoothly and continuously for 15 to 30 seconds. This exercise helps relax neck muscles and boosts blood circulation in that region.
T-Shirt Toss
Perfect for those who have difficulty getting out of bed or during household chores. Simply:
- Raise your arms overhead, as if reaching for a shirt hanging from the ceiling.
- Then slowly lower your arms back to shoulder height.
- Repeat this movement several times for the best results. It’s great for strengthening back and chest muscles, relieving unnecessary tension.
Remote Wrist Lifts
For those who like to stay active while on the phone or doing daily tasks, this is a fantastic way to add light exercises to your routine. Just:
- Wrap your fingers around your wrist with your left hand and bend your right elbow.
- Then gently lift your right hand forward until you feel a light stretch in your upper arm.
- Slowly return to the starting position and repeat with the other hand. This exercise effectively improves elbow flexibility and enhances overall body balance.
Recent Studies and Statistics
Research by the North American Spine Society shows that taking the stairs instead of the elevator at work is becoming increasingly common, reflecting a more active lifestyle. Additionally, nearly half of those surveyed report walking while on the phone, highlighting the search for ways to fit exercise into busy daily routines.
According to data from the National Institute of Neurological Disorders and Stroke, over 4 million Americans suffer from herniated disc problems, a condition that can be alleviated through light, proper exercises. Studies indicate that regular exercise is one of the best ways to prevent and manage back issues.
Wrist Pulse Exercises
For those who like to stay active while on the phone or completing daily tasks, this is a great way to incorporate light exercise into your routine. Simply do the following:
- Wrap your fingers around your wrist with your left hand and bend your right elbow.
- Gently lift your right hand forward until you feel a slight stretch in the upper arm.
- Slowly return to the starting position and switch to the other hand. This exercise is effective for improving elbow flexibility and enhancing overall body balance.
Recent Studies and Statistics
Research conducted by the North American Spine Society shows that using stairs instead of elevators at work is becoming increasingly common, reflecting a more active lifestyle. Additionally, nearly half of those surveyed report walking while on the phone, demonstrating the search for ways to fit exercise into busy daily routines.
According to data from the National Institute of Neurological Disorders and Stroke, over 4 million Americans suffer from herniated disc problems, a condition that can be alleviated through light, proper exercises. Studies indicate that regular physical activity is one of the best ways to prevent and manage back issues.
Frequently Asked Questions (FAQ)
Q: What are the benefits of performing light exercise routines like the ones described?
A: Light exercises, when done regularly, can help reduce the risk of back problems, improve cardiovascular health, and increase muscle flexibility. They also support better emotional and mental health, helping to prevent conditions like anxiety and depression. Learn more about Creative Workouts for Those Who Don’t Like Exercising and Setting Up a Home Gym: Equipment and Tips.
Q: Can I do these exercises anywhere?
A: Yes, you can perform these exercises anywhere as long as there is enough space to move freely. It’s always recommended to consult a healthcare professional before starting or changing any exercise routine, especially if you have pre-existing medical conditions.
According to data from the National Institute of Neurological Disorders and Stroke, over 4 million Americans suffer from herniated disc issues, a condition that can be alleviated through gentle and appropriate exercises. Research shows that regular exercise is one of the best ways to prevent and treat back problems.
Frequently Asked Questions (FAQs)
Q: What are the benefits of doing gentle exercises like the ones described?
A: Gentle exercises, when performed regularly, can help reduce the risk of back problems, improve cardiovascular health, and increase muscle flexibility. Additionally, they can contribute to better emotional and mental well-being, helping to prevent mental health issues such as anxiety and depression. Learn more about Creative Workouts for Those Who Don’t Like Exercising and Setting Up a Home Gym: Equipment and Tips.
Q: Can I do these exercises anywhere?
A: Yes, you can perform these exercises anywhere as long as there’s enough space to move comfortably. It’s always recommended to check with a healthcare professional before starting or changing any exercise routine, especially if you have pre-existing medical conditions.
Conclusion
The search for simple, convenient exercises for busy people is becoming increasingly popular. With strategies like Head Circles, T-Shirt Toss, and Remote Wrist Lifts, you can incorporate gentle movements into your routine without major changes. Remember to always consult a healthcare professional before starting or modifying any workout plan, especially if you have existing health conditions.
Additional Resources
For more information and resources on easy, convenient exercises, we recommend the following links:
Keep exploring ways to incorporate exercises that fit your busy lifestyle, ensuring a healthy balance between work and personal life.
Conclusion
Finding easy and convenient exercise options for busy lifestyles is becoming increasingly common. With simple strategies like Neck Circles, Tossing Clothes Overhead, and Remote Wrist Lifts, you can incorporate light workouts into your daily routine without major changes. Always remember to consult a healthcare professional before starting or modifying any exercise program, especially if you have pre-existing health conditions.
Additional Resources
For more information and resources on easy, convenient exercises, we recommend the following links:
Keep exploring ways to include exercises that fit your busy schedule, ensuring a healthy balance between work and personal life.
Additional Resources
For more information and resources on simple, convenient exercises, we recommend the following links:
Keep exploring ways to incorporate exercises into your busy schedule, ensuring a healthy balance between work and personal life.
Keep exploring ways to incorporate exercises into your busy schedule, ensuring a healthy balance between work and personal life.
Saiba mais sobre [Building a Home Gym: Equipment and Tips](/blog/montando-uma-academia-em-casa-equipamentos-e-dicas/) Learn more about [Setting Up a Home Gym: Equipment and Tips](/blog/montando-uma-academia-em-casa-equipamentos-e-dicas/)