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Sufficient space: although the ideal would be to have a spare room exclusively for the gym, the fact is that any part of the house in which you can move your arms and legs will suffice as a gym. If it also has a mirror, then all the better; without a monitor, it is best to observe yourself as you exercise to spot any errors made.

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A mat: purchase a thin mat so that it occupies little space when stored away. You should be able to find one for no more than 6 euros. A soft carpet will serve just as well. Using either you can do sit-ups and leg exercises, such as cycling, scissors, etc. Never lie down on the bare floor, which is very hard and can cause injuries.

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A stable chair: this is a piece of furniture that you will make ample use of. The backrest is a useful support when doing leg-raising exercises. It can also be used to work triceps and gluteus. The seat itself becomes a practical base on which to support the legs when doing floor exercises (it offers the same resistance as a backrest). But there is no doubt that you will most appreciate it when it comes to the stretching exercises before and after a training session.

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Two dumbells: these are not expensive, but you can always opt for the home-made version: two bottles full of sand. The size depends on the weight you require. When you find some to fit your preferences, you can begin building up arm, triceps, chest and shoulder muscles.

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An elastic band: essential when it comes to doing resistance exercises with legs and arms. Its flexibility allows you to adopt difficult postures with which to work muscles you never knew you had.

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A step: you can buy one or else make your own using four or six firm books (depending on the height you want) and a board as a base on which step up. Depending on the use you require, you can do muscle-strengthening exercises (if used as a support to increase the difficulty of exercises) or heart-strengthening exercises (if you use the step to climb up and down).�

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A skipping rope: fun and effective, skipping helps to fully exercise legs and ankles. If you prefer to avoid early fatigue, control your breathing. This exercise may remind you of children's games, but don't be fooled, as skipping requires intense physical effort.

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An exercise bike (optional): this apparatus would increase the budget somewhat, but it is the most effective cardiovascular workout around. If you prefer not to spend so much money and have little room to fit in the bike, you can always dance, do aerobic exercises or walk on tiptoe. These are other valid ways with which to strengthen the heart..

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Comfortable clothing: put on whatever you feel most comfortable in as there is no need to look the part at home. Do, however, choose clothing that will allow you to move easily. The best option top avoid over-sweating is cotton. Also, if you are doing leg exercises, it is best to put on a suitable pair of trainers.

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