"Down with excuses": Sports at home

Every girl can change her figure for the better if she approaches the issue more seriously. However, many consider the set goals unattainable, since they cannot go to the gym. Someone has no financial resources, someone has time. In fact, you can train effectively at home by making an individual program for yourself.

How to exercise at home

You can compose the program yourself or with the help of numerous computer consultants. First, decide on the goal that you want, lose weight, pump up certain areas body, or gain weight. After all, it is from the chosen goal that a set of training should be developed.

Now measure the basic parameters of your body and weight, it is better to do this in the morning on an empty stomach. After all, the weight does not always go in proportion to the volume. As many trainers note, these two indicators cannot decrease at the same time at all. If the weight goes away, the volumes remain unchanged and vice versa. That is why many starting a workout notice that the weight suddenly stalled and, panicking, resort to various strict diets, greatly wearing out the body. Therefore, if you notice that the weight is not decreasing, pay attention to the volumes. Measurements should be made necessarily every 7-8 days. The result obtained will be the best incentive to achieve this goal.

Now about the training itself. Interval training, Tabata exercises, Crossfit, Taibo and many other complexes will help you lose weight quickly. All of these areas are based on a combination of maximum high and low intensity exercise and show the best results for weight loss. You can choose a program using the Internet, choosing the appropriate level for yourself. Please note that even the weakest option requires a certain physical fitness from a person. A beginner should not immediately resort to such serious directions, but rather start with regular aerobic exercise.

Many people think that strength training is only necessary to pump certain muscles. Basically, this is the case, but experts have noticed that the more muscle mass in the body, the more calories a person spends during training and loses weight faster. Therefore, when losing weight, it is necessary to include strength training at least once a week.

Fitness at Home: Beginner Exercises

Any workout should start with a warm-up that prepares your body for stress and prevents injury. You can choose any exercises: jumps, light running, turns, inclines, and always a little stretching.

Try to perform the main part of the classes with high quality, pay more attention to the technique of performing the training. Do 2-3 sets of 10-15 times each exercise. Here are some of the activities you can include in your package:

1. Squats are an integral part of many activities. They can be done in several ways, and different muscle groups will work. Therefore, it is better if you use several options during training: squats with your legs together, shoulder-width apart or in a plie position. Whichever option you perform, note that the pelvis should go back, and the angle in the knee joint should be 90 degrees, while the knees should not go beyond the toes. Only with the right technique can you really work out the required muscles. Many specialists complete the exercise with static tension, in which the deep muscles work, i.e. sitting down, do not rush to get up, but hold out in this position for as long as possible.
2. Dumbbell exercises can help tighten your chest muscles. To do this, while lying on the floor, spread your arms with weights to the sides and return to the starting position. Try to exercise slowly, feeling every cell in your body working.
3. Do not forget about push-ups, which work not only the chest, but also the press, back, arms and legs. Do the exercise correctly, keep your back straight, do not bend, try to lower yourself as low as possible. There are also several types of workout performance: arms at chest level, wide apart; close to the body, with the elbows looking up; with a jump. For beginners, the first option is more suitable.
4. Today, such an exercise as a bar has become very popular. There are many options for its implementation. The workout is aimed at working out the deeper muscles. Stand in a push-up position and lift your body. In this case, the back should be straight. Hold in the position for a few seconds and return to the starting position. The plank can be performed while lying on your side, in which case the lateral muscles receive a large load.
5. Abs exercises must be part of your workout. Classic body and leg raises from a supine position are quite a good option for a beginner. You can diversify your workout with the exercise "bicycle", twisting, stance "birch", etc.
6. Be sure to stretch at the end of your workout. Some people ignore her and do not pay enough attention to her. But it is she who helps to stretch the worked out muscles and give them an elongated, beautiful shape.

A set of exercises at home for women

The set of exercises below can be performed at intervals of 3-4 times a week for a month, then complicate the exercises by supplementing them with more weight of weights, the number of approaches, and other exercises. It is necessary to change your workouts regularly, every 2 - 3 months, this will not allow your muscles to get used to the load. Do exercises 2 - 3 sets of 10 - 15 times. And also, do not forget to choose music that will stimulate you throughout your workout, this is a very important aspect that even helps to overcome fatigue during exercise. And now the complex itself:

1. Start with a warm-up that lasts 3 to 4 minutes. Exercise options include pull-ups, medium-intensity running, jumping, and stretching.
2. Squats will help to pump the gluteal muscles. We described the execution technique above.
3. Now start working on your chest muscles. Take weights of about 3-4 kg, while standing straight, lift your arms up, bending at the elbows, to the level of the chin.
4. Now work on your back. Standing, feet shoulder-width apart, slightly bent at the knees, in the hands of dumbbells, tilt the body forward. Lift the weights towards your chest, with your elbows pointing straight up.
5. Do not forget about the bar that we wrote about above.
6. Now work your abs. Crunches are a little more difficult than regular lifts, but the results from them are much better. Lying on the floor, knees bent, feet on the carpet. At the same time, as you exhale, lift the body and legs.
7. Here's another abs exercise. Sitting on the floor, lean back slightly, raise your legs to parallel with the floor, and rotate your body to the right and left.
8. From the "plank" position described above, lower the pelvis to the right and left, while touching the floor.
9. Don't forget your hands. Standing straight, take dumbbells 1 - 2 kg, first raise your right hand above your head, and without taking it far, lower your hand several times behind your head. Repeat the exercise for the other hand.
10. Stretching is an essential part of any workout routine.

To speed up the result from classes, you can jump or run with a high knee lift for 1 to 2 minutes between exercises.

Today we told you about home workouts that will help you put your body in order, tighten muscles and lose a few pounds. However, do not forget about healthy eating, which is an important component on the way to a beautiful figure.

Sports at home: video