Working out at home is an effective way to lose weight if you don’t want or can’t go to the gym. In addition, regular physical activity is necessary even if the body is in excellent condition. With the help of training at home, you will be able to normalize the functioning of organs and systems, as well as strengthen your muscles.
If you wish, you can organize quite effective workouts at home for weight loss. At the same time, it is not at all necessary to purchase special equipment or have experience in fitness. Selection of the optimal program and a competent approach to training will allow you to achieve the desired result.
pros
Home workouts are a way to lose weight, strengthen muscles, restore health and improve your mood. The advantages of such activities:
· toned body;
· the ability to exercise without experience in fitness;
· minimal inventory;
· clear exercises.
However, regardless of the type of workout, before you start exercising, you should carefully plan your fitness program and choose exercises for home workouts. It is also recommended to carefully study the technique of performing each exercise so that no injuries occur later.
A set of exercises for beginners
We will now consider 3 areas:
- anaerobic training (in the gym)
- Aerobic workouts (running, swimming, cycling, elliptical and more)
- and, for example, some kind of statics, work on flexibility and stretching (yoga, stretching)
Basic recommendations before starting:
1. Before training, you need to eat 1.5 - 2 hours before training (this does not apply to aerobics)
What is? Optimal: complex carbohydrates + proteins + fiber.
For example: buckwheat (complex carbohydrates) with meat (protein) + salad (fiber).
2. Before any workout, a full, high-quality warm-up of the whole body is required.
This could be joint exercises, or walking-running on a treadmill, etc.
Purpose: to stretch the muscles, prepare ligaments and joints for exercise.
Warm-up is performed for 5 maximum 10 minutes until the forehead is covered with sweat.
3. During training and doing exercises, it is important to breathe correctly.
Under no circumstances should you hold your breath. As a rule, breathing is always EFFORT.
For example, you need to inhale through your nose (when you lower something), and exhale through your mouth (when you lift something).
4. Drink water during training, depending on how you feel. But under no circumstances should you abstain from water.
During training, water envelops the joints and penetrates the soft tissues, protecting them from injury.
In general, water has many properties, for example, lack of hydration (dehydration) will cause me fatigue, drowsiness, dizziness, and no amount of training will benefit me in such conditions.
How to do the exercises?
Before starting training, it is recommended to take into account a couple of rules:
1. Before performing a set of exercises for training, you should do a warm-up. This will help warm up your muscles and joints and prevent injury. It is necessary to start warming up with slow exercises, gradually increasing the speed. It is also recommended to add difficulty with each exercise to increase muscle elasticity.
2. Sports must be systematic. Otherwise, you will not be able to achieve the desired result in the form of losing extra pounds, normalizing the functioning of body systems or strengthening muscles. It is important to set a goal that you will subsequently need to stick to.
3. A set of exercises for home training should be done at the same pace, which is determined depending on the purpose of the lesson. If you need to increase your endurance, it is recommended to exercise without breaks. To maintain or improve strength, you can take breaks of 40-60 seconds between exercises.
Even if a person plans to exercise in the gym, it is recommended that he consult with an experienced trainer who will suggest the correct technique for doing the exercises and help create a training program.
Lose weight
Problem
: Your jeans won't fasten, your body mass index is above normal or close to it, and you want to lose a few pounds.
Goal
: lose weight due to excess fat mass, not muscles and water.
Solution
: a combination of strength training and cardio training. Long (at least half an hour) running, working on cardio equipment, boxing, martial arts, acrobatic rock and roll and other energetic dances.
Work on mistakes
The eight biggest mistakes people make at the gym and how to avoid them.
Effect
: If you eat right and plan your workout, strength training (such as lifting weights in the gym) will help you build muscle mass. And cardio exercises in the desired heart rate zone help you burn fat, lose weight, and show everyone the figure you are developing through strength training. The group workouts on our list combine elements of strength training and cardio - you become stronger, more resilient and lose excess weight.
Inventory
To conduct a set of workouts at home, you do not need to purchase special sports equipment and equip a gym in a spare room. To perform the exercises, you can use the following types of equipment:
1. Fitball. It is a small ball on which you can perform various exercises for training at home in a sitting or lying position. In this case, you will be able to avoid accelerating your heartbeat or pulse in the process.
2. Dumbbells. Universal sports equipment that can be used to work different muscle groups. If you can't buy dumbbells, you can use bottles of water or sand.
3. Jump rope. Another universal equipment that will improve endurance and strengthen the functioning of the heart and blood vessels. Also, with the help of jump rope exercises, you can lose excess weight and get in shape.
4. Elastic tape made of latex or rubber. Used to perform strength exercises. Suitable for those who want to stretch their muscles after a workout or gain weight.
You can buy a cardio machine that will add variety to your easy workout at home and make it effective.
Where to start training at home: general rules
Content:
- General rules.
- Benefits of working out at home.
- Recommendations.
Losing weight by training at home on an individual schedule is quite possible. If you have long dreamed of a slim body and are planning to improve your physical fitness, you need to figure out what you need to train at home. Here you will find practical advice and tips on how to get into optimal shape.
If you are ready to devote more time and effort to working on your figure, then we invite you to the Manhattan fitness club. Professionals work here who respect a person’s desire to improve himself. You will be provided with an individual program and guaranteed success. Branch addresses:
- gym on Dmitrovskaya;
- gym on Partizanskaya;
- gym on Oktyabrskaya.
General rules
It is necessary to exercise even when you do not have problems with physical fitness. This promotes muscle endurance and will support heart function, which will minimize the risk of many diseases.
In addition, during sports, endorphins (hormones of happiness) are produced; with regular exercise, the body is always in good shape.
To have effective workouts, you don't have to go to the gym. We will tell you how to create a workout plan at home without specific equipment and a personal fitness trainer. If you train regularly, classes will benefit even those who have not previously taken care of themselves and did not monitor their weight.
Benefits of working out at home
A well-organized training process is an important component of a healthy lifestyle. For a girl who wants to lose weight, or a man who keeps his body in shape, the advantages of home exercises are as follows:
- workouts will help you tone your body and lose weight;
- Both beginners and those who have interrupted training for a long time can practice;
- exercises are provided for all muscle groups;
- no special sports equipment required.
If you figure out how to create a workout plan at home and start doing a regular set of exercises, you will quickly be able to improve your condition.
Recommendations
How to exercise at home if you have a weekly workout program: Follow the routine and adhere to the following tips.
- Always start with a warm-up and end with a full-body stretch;
- Wear sneakers to avoid joint problems;
- Exercise at least an hour after eating;
- Drink enough water before, after and during exercise;
- Some exercises are better divided into two circles: for example, first do lunges on one side, and then on the other;
- The optimal duration is 25 minutes;
- The only sports equipment you will need are dumbbells;
- When drawing up a schedule, you can divide the complex into three days a week, this is suitable for the initial stage. In total, allocate 3 to 5 days to training.
These are general guidelines on how to create a workout plan for the week at home.
Start your own journey to lose those extra pounds and get in shape. There will definitely be results, and this will give additional motivation for new goals. Date added: 04/07/2020
Home program
The main rule of the best workout at home is to follow the sequence of exercises. In other words, it is important that the push-ups come after the plank, when the pectoral muscles are tight and can rest a little.
It’s worth taking a closer look at a number of exercises for better training at home.
Pull-up
A universal and basic exercise with which you can develop the muscles of the back, shoulder girdle and arms. A suitable option would be to do pull-ups on a special simulator in the yard, but if you wish, you can install a horizontal bar at home. The number of pull-ups in one approach is 10, the number of approaches is 3-4.
Bike
A standard exercise that is performed in a lying position. It involves twisting the torso in order to reach the elbow of one arm to the knee of the opposite leg, and vice versa. In one approach you need to perform 10-15 repetitions.
Plank
Necessary for restoring posture, strengthening the abs and developing the shoulder girdle muscles. Starting position: palms on the floor, arms shoulder-width apart, standing on your toes. It is recommended to start with 15 seconds, then you should increase the plank time.
Pushups
Women can do push-ups from their knees; men are recommended to do the exercise in the standard version. Number of repetitions – 10-12, number of approaches – 3-4.
Lunges on legs
The exercise is aimed at strengthening the muscles of the anterior thigh and buttocks. It will appeal to girls who want to pump up their buttocks and make their legs more attractive. It is recommended to perform 10-15 repetitions in 3 sets.
Lying hip raise
With this exercise you will be able to strengthen your lower abdominal muscles and pump up your buttocks. It is performed while exhaling from a lying position by lifting the hip up. You should stay in the new position for 2-3 seconds, then smoothly lower yourself and repeat the exercise without touching the floor with your buttocks. Number of repetitions – 10-15 times in one approach.
It is also recommended to add running, weight exercises and aerobics to the program to achieve results. Finally, a set of workouts at home will not be beneficial if you do not take care of nutrition and a healthy lifestyle.
Become resilient and tireless
Problem
: You don't even have enough energy to walk 10,000 steps a day - the usual norm for an adult!
— let alone 30 push-ups and going to the gym. You feel decrepit and weak, although nothing hurts. Goal
: get tired less and not complain about how you feel after basic exercise.
Solution
: cardio training in all its diversity - in the heart rate zone to train the heart muscle and endurance.
Regular! Daily gymnastics, light aerobics, monotonous long jogging, swimming, race walking (you can use a pedometer) - devote half an hour to them every day and check yourself in a month. Effect
: endurance is trained very quietly, but this is one of the easiest and most enjoyable types of exercise.
Motivation and goals
This is the first step to developing willpower. Before you start exercising, you need to understand exactly why you are doing it. Here are the possible reasons:
- To maintain physical fitness. Strength complexes that are aimed at shaping and strengthening muscles will be more helpful here. They will help you keep yourself in good shape, give girls a thin waist, elastic hips and slender strong legs, and men - pump up their arms, shoulders, and abs.
- For the sake of losing weight. To lose extra pounds, you should do cardio training. These are running, cycling, jumping rope, active sports dancing, step aerobics, combined programs. With such a calorie consumption, you need to minimize the consumption of fatty foods, and also exercise for at least 40 minutes so that the body begins to take energy not from carbohydrates, but from fats.
- For peace and relaxation. Many areas help maintain internal balance and relieve stress after a working day. The optimal ones would be: yoga, Pilates, stretching, dancing. For some people, sudden movements with full dedication are more suitable to throw out negative emotions. Then you can consider options for martial arts: boxing, kickboxing, karate, freestyle wrestling.
- For the sake of health. Many doctors prescribe certain physical activities during rehabilitation after illness. It is also a good prevention of cardiovascular diseases and the musculoskeletal system.
When you have chosen a goal, put it in writing and strive for it.
