If you have decided to lose weight and tone your body, then you are in the right place. Below we will talk about the main points of physical activity for beginners. We will show you with examples how to correctly perform this or that exercise. We will answer all your questions.
Even if you are in great shape and you don’t need to adjust your figure, you still need physical activity. Because the muscles develop and strengthen, which in the future allows you to withstand any activity. There is a positive effect on the cardiovascular system, and the risk of heart disease is reduced. Physical activity also promotes the production of endorphins (happiness hormones). And in general, constant training disciplines a person and motivates him to lead a healthy lifestyle.
Features of this workout
You can train at home just as well as in the gym. To do this, you do not need special equipment or experience in sports. If you choose the optimal regimen and exercises, and also exercise regularly, the result will not take long to arrive. We have put together a ready-made circular training plan for you, thanks to which you will get rid of problem areas and achieve your dream figure.
- With this training you can begin to gradually get acquainted with the sport;
- the exercises are suitable for both beginners and those who have not exercised for a long time;
- during the training all muscles will be involved;
- with this workout you will lose those hated extra pounds;
- you do not need to purchase additional equipment;
- This workout will help you develop your muscles and increase endurance;
But before you start exercising, be sure to read and take into account the basic rules and recommendations that will help make your workout as effective as possible.
How to start playing sports at home?
It is the first step that often turns out to be the most difficult.
This statement is true for any endeavor. Most often, a person uses excuses such as lack of time or extreme fatigue after working days. However, scientists have proven that moderate physical activity promotes faster recovery of the body. I would like to draw your attention to the word “moderate”. Only in this case will you have the opportunity to improve your health. Big sport, unfortunately, quite often diverges from the concept of health. Knowing how to exercise properly at home, you don’t need to constantly set records, you just need to maintain your physical shape and gradually improve it.
You must decide for yourself that you need sports. If you exercise forcefully, then this approach will not bring you positive results. Let's look at the sequence of your actions that will help you get on the right path.
- Make the final decision - this is exactly what you want and make a choice in favor of a healthy lifestyle on your own.
- Decide on the class time that is most convenient for you. You can find a large number of recommendations online on when and how to exercise properly at home. However, the training time should first and foremost be convenient for you.
- Take into account the daily routine of other members of your family so as not to disturb them while going about their business.
- There is no need to force things. If the training is properly organized and regular, then you will certainly achieve positive results.
- Be sure to find an incentive for yourself to play sports, and even better if there are several of them.
All of the above actions are universal and can be used by anyone, regardless of age and gender. The main differences between the training of a girl and a man are the intensity of the training, and many of the exercises will be similar.
Rules for training at home (for beginners)
- You should always start your workout with a warm-up and end with stretching the muscles you worked on.
- We always train in sneakers (even at home) so as not to get injured.
- It is advisable not to eat anything an hour before training so as not to injure the stomach. Half an hour after training, it is recommended to eat protein and carbohydrates (this could be cottage cheese and an apple).
- Half an hour before training, drink a glass of clean, still water, and during training (as you thirst) drink water in small sips.
- If it is difficult for you to complete all the exercises and several approaches at once, you can reduce the number of repetitions of each exercise (or cut down the approaches).
- You need to use a timer. One exercise is performed for approximately 30 seconds. If it’s not convenient for you to work with the timer, then do 15-20 repetitions.
- This workout will take you 20-25 minutes.
- For individual exercises you will need dumbbells. But if they are not there, then you can use any weighting objects that will be convenient for you.
- We compiled this complex for 3 days. You can alternate exercises and make different combinations of them.
- After 2 weeks of stable training (3-5 times a week), gradually increase the duration of each exercise.
Fitness remotely: how to exercise at home when there is no trainer nearby
Have you wanted to play sports for a long time, but never had the time? The hour has come. While colleagues and friends complain that their waistlines are gradually turning into a lifeline due to staying at home, lay out the mat and start exercising. And group fitness program instructor and personal trainer Anastasia Chamkina will tell you in detail how to play sports when there is only you and training videos.
1. Home workouts have their advantages. The first and most basic thing is that in such conditions it is difficult to overtrain, so you can exercise every day. In the current conditions, when we practically do not leave the house, any additional opportunity to move will be very useful.
2. Be sure to build a clear schedule of classes. This will help you organize your day more productively and form a body habit of physical activity.
Write a workout into your plan the night before so that the next day you know exactly when, for example, you need to eat so that you can exercise.
Let me remind you that after eating, ideally an hour and a half should pass before you start exercising.
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3. Functional training and any other types of intense exercise should last from 30 minutes to an hour. This is quite enough. Yoga or stretching can be done for one and a half or even two hours if your body was already familiar with these areas before you found yourself in self-isolation. But you can dance as much as your soul asks.
In general, it is better to do at home those types of physical activity that you have previously tried offline, so that you have a clear understanding of the technique of performing the exercises.
4. One of the main dangers of independent training is that people often refuse to warm up. Many people think that everything will go just fine.
If you're doing a full workout, don't skip warming up (even when it comes to yoga or stretching). It ensures the flow of synovial fluid to the joints for their correct functioning, the preparation of muscles, as well as the respiratory and cardiovascular systems.
The cool-down is no less important - this is a short stretch and restoration of all systems at the end of the session, which will return your body to its original state, i.e., lower the pulse, even out breathing, and relax the muscles. Don't forget about her.
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5. Use a large mirror or a regular phone to make sure you are doing everything correctly. Using a gadget or your own reflection is much easier to track down errors.
In addition, during the exercise, rely on your own feelings - there should not be severe pain or discomfort. And of course, listen carefully to what the trainer says, what recommendations he gives for certain exercises when you work with him online or via video.
6. During training, it is better to retire if possible, especially if you have small children or animals. This will help you focus more on the activity, on the sensations, and also avoid injuries and sudden clashes with your family.
7. Do not rush to master exercises that are too complex and dangerous, focus on simpler options. By the way, if desired, you can always modernize and diversify them a little. For example, start in your favorite plank, alternately lifting one leg and one arm from the floor, training not only strength, but also balance.
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8. During short breaks, you can and even need to do various physical exercises. If we are talking about the first half of the day, joint gymnastics is ideal - rotation in the joints (neck, elbows, pelvis, knees, feet). In the middle of the day, it is better to do a small abdominal complex (literally 10-15 minutes) or any other simple basic strength exercises that do not require any special preparation or a good warm-up. For example, squats, lunges, push-ups. Gymnastics for the face and eyes will be an excellent variety during the day. Complexes can be easily found on the Internet.
9. The lack of special equipment is not a reason to refuse training . Firstly, most of them are carried out without any additional sports equipment at all. Secondly, dumbbells can always be replaced by a bottle of water, and yoga bricks can always be replaced by a stack of books. By the way, in this case it will be better to involve coordination. In general, I would like to note that working only with your own body is often more effective than if you take some kind of special “piece of hardware” for this. There is no equipment, but we have our own body, which we “lift” every day!
10. For home training, it is better to choose either a club or a trainer with whom you previously trained live. Fortunately, now almost everyone has switched to online mode.
The second option for those who have no experience is to consider some large, proven centers or well-known and respected specialists in this field. Still, they at least have a responsibility to their regular customers. I would not recommend subscribing to unknown bloggers, of which there are an insane number now, especially if you were unfamiliar with sports before, because it will be difficult for you to check the person’s level of competence.
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11. Alternate the load so as not to get bored. For example, do functional training on Monday, and dance and stretch on Tuesday.
12. Remember about the possibility of individual work with a trainer online . I know that many are quite skeptical about such training, but with the variety of programs that are now available, I would not rule out this option. Believe me, a competent instructor has the same quality of individual training online as when working together in the classroom. Take care of yourself, keep your spirits up, be healthy and stay home!
Gaining weight
In order to gain muscle mass, you need not only physical activity, but also proper nutrition, rich in proteins (up to 2 grams per kilogram of the athlete’s weight).
The program for gaining muscle mass includes initial complexes for the arms, abdomen, back and legs with a gradual increase in load and the addition of exercises for other muscles, creating a beautiful relief of the whole body.
The program can be divided into several days. The exercises are performed in three sets of 10-15 repetitions.
The first day:
- Pushups.
- Squats with dumbbells.
- Dumbbell bench press lying on your back.
- Lunges forward on your feet with dumbbells in your hands.
- Triceps press (bending arms with dumbbells placed overhead backwards)
- Diagonal press with elbow touching knee.
Second day:
- Raising dumbbells in a horizontal forward bend position.
- Deadlift (bending forward with dumbbells).
- Bicep curls with dumbbells.
- Side lunges alternately on each leg, arms with dumbbells down.
- Shoulder press (arms with dumbbells, spread to the sides and bent at the elbows, raised up).
- Raise your legs at an angle of 90%.
Day three:
- Reverse push-ups.
- Sumo squats (legs spread) with dumbbells in hands.
- Back lunges with dumbbells in hands.
- “Butterfly” - lifting dumbbells to the chest.
- Raising arms with dumbbells while lying on your back.
- While standing in the plank, alternate the position of your arms from straightened elbows to bent ones.
Training for women and men. Is there a difference?
Sports programs for men and women are almost the same, the only difference is in the number of approaches for different muscle groups.
In the home training program for men, more attention is paid to exercises on the upper muscle group, while in the women's program, on the contrary, the emphasis is on training the lower body.
Any strength exercise can be performed equally by both a woman and a man. Only women are physiologically more resilient, but less strong, so women’s training may include a greater number of repetitions, and the load itself may be less.
Losing weight at home
Let's consider a set of home workouts for losing weight and burning fat.
Follow a circular pattern in which the exercises are performed for 40 seconds, and then we take a breath for 10 seconds.
After completing the circle, rest for 1 minute and repeat the circle several times, listening to your body without overloading it. Each lap will take you about 8 minutes.
Let's split the training into three days.
The first day:
- Run in place, raising your knees high.
- Walking with a forward lunge.
- Plank with alternate arm raises.
- Exercise "skier" - jumping from foot to foot with arms raised.
- Lateral alternating leg lift to the side while standing.
- Standing in a side plank, we simultaneously pull the elbow towards the knee.
Second day:
- Jumping with arms and legs spread.
- Squats on one leg (we take the second one back and place the toe on a chair).
- Raising your arms and legs while lying on your stomach.
- Horizontal running, standing on all fours.
- Alternately swing your legs up while standing on your elbows.
- Plank twists.
Day three:
- Jumping to the sides, hands on the belt.
- Rising from a chair with legs alternately raised and bent at the knees.
- Exercise “swimmer” - lying on your stomach, raise the opposite arm and leg.
- Jumping in a plank with legs spread.
- Alternately lifting your legs horizontally up while standing on all fours.
- In the plank with outstretched arms, we alternately touch the opposite shoulder with our hand.
