Working out at home is a great opportunity to work on improving your body without spending a lot of money on a personal trainer at a fitness club. Also, training at home helps you rationally and effectively use your free time, devoting enough time to your family or hobby, rather than spending it on the long journey to the club. Many girls, especially young mothers on maternity leave, try to lose weight and tone their muscles on their own, training using numerous videos on the Internet and in particular my videos, and to my great joy they are doing great! Home workout programs , which I shoot specifically for a female audience, are more universal and suitable for most of my subscribers, but, of course, not all. Each body is individual, and if there are any diseases or health contraindications, then not all exercises may be suitable. When it comes to more intense training, there can be a lot of these restrictions. Today I would like to try to teach you, dear girls, how you can create a training program for yourself at home , taking into account your individual body shape, as well as possible contraindications. Also, at the end of our training, I will provide you with several training programs for girls at home , as a clear example of how to build your home workouts. So, let's begin.
Variety of home workouts
The first thing I want to say is, of course, about the numerous options for training at home . What I love about home training is that at home you can come up with any training program that comes into your head. Fantasize - I don’t want to, it’s called =) I will highlight only the most basic types of training that can be done at home:
Strength training with your own body weight.
Strength training with additional sports equipment (dumbbells/bodybar/ball/weights/elastic bands).
Cardio workouts.
Interval training and high-intensity training (HIIT, Tabata, etc.).
Plyometric training.
Pumping training.
Based on these types of training, you can create different training programs for girls with different goals and wishes.
Let's start looking at each type of training in order so that you can form a specific idea about each of them and their effectiveness for you personally.
Recommendations for training at home
The main condition for success in sports is self-discipline. Not the presence of a barbell, dumbbells or other sports equipment, but real male willpower. It's no secret that getting into a working mood in a cozy apartment, where every corner invites you to relax, is much more difficult than in the gym. Within the walls of the gym, everything is serious, the coach pushes you, other athletes motivate, you don’t even have to think about skidding.
But this does not mean that training at home is a disastrous idea. Not at all. The main thing is to set a goal and move towards it with confident steps. In addition, to achieve the desired results outside the gym, you need to listen to a number of tips from professional trainers.
Tip 1: Warm up
When creating a home workout program for men, it is important to understand that the lack of exercise equipment and the home environment do not exclude the possibility of injury. Moreover, if there was a significant break between classes and your muscles were unaccustomed to the load. You can’t neglect warming up, no matter how much you want to save time. Otherwise, you risk being out of action for a long time and temporarily forgetting about the perfect body you are striving for.
You should warm up correctly. Engage not only the muscle groups you are going to train, but also all the others. Start with slow movements and increase the intensity gradually. In the preparation process, you will need a detailed description of how to warm up before the main workout.
Tip 2: Stretching
When training at home, you should not forget about the cool-down. This final part of the class is no less important than the main part and warm-up. It is best to complete your workout with low-intensity exercise to bring your heart rate and blood pressure back to normal. They need to be done to help the body recover after heavy loads and gradually transition to a state of rest. In addition, moderate stretching promotes accelerated muscle growth.
Tip 3: Regularity
Only by exercising regularly can you get the desired results from your training. You need to train 3 times a week. Do not think that by reducing the number of classes, but increasing their intensity, you will achieve good results. Losing excess weight, a narrow waist and abs on the stomach will remain a pipe dream - no doubt about it. However, we should not forget to maintain balance.
Daily exhausting training will not make your body toned and your muscles sculpted. You will only drive yourself to exhaustion, but you will not achieve the desired results. After exercise, recovery time is needed. And lack of rest leads to the effect of overtraining (chronic fatigue, muscle spasms, depression).
Tip 4: distribution
When creating a training regimen, do not try to fit exercises for all muscles into one session. Each muscle group can be trained no more than 2 times a week. Between focused work with 1 group, sufficient rest is necessary. For example, on Monday you work the pectoral muscles, biceps and triceps, on Wednesday you actively use your legs, back, buttocks, etc. You can’t combine them; you’ll get exactly the opposite of the desired result.
If you exercise 3 times a week, the load on the first day should be 100%, on the second - 75%, on the third - 50%. How long it takes for full recovery depends on the athlete’s training. However, it is not recommended to load one muscle group more than 1-2 times weekly.
Tip 5: Nutrition
When choosing exercises at home for men, do not forget that only by combining regular exercise with proper nutrition can you achieve success. Anyone who exercises intensively in the gym or at home should have an idea of the principles of diet planning:
- Drink enough fluids. During physical activity, the body loses a lot of moisture.
- Reduce your consumption of fast carbohydrates. The diet should be low carbohydrate.
- Increase your protein intake from food (dairy products, nuts, meat).
- Don't increase your calorie intake by increasing portions. It's better to eat more often, but little by little.
- Take care of the fiber found in vegetables.
- Don't give up fat completely. Thus, seafood and vegetable oils are a source of healthy Omega-3 and Omega-6.
- Don't forget vitamin and mineral supplements.
We tell you in detail about how to eat during training to burn fat and maintain your figure.
Strength training with your own body weight
Strength training with your own body weight is performing physical exercises without additional weights. Bodyweight exercises make your core and stabilizer muscles stronger, which means you'll have better body control.
WHO ARE THESE TRAININGS FOR?
When we talk about strength training with your own body weight in a calm, measured mode, it is well suited for girls who are just starting to get acquainted with fitness, and, of course, for young mothers after childbirth. I will talk about other types of strength training without weights further, and they will already be for a different category of girls.
Types of exercises with your own body weight:
1.On the upper body (arms, chest, back):
- different types of push-ups
- hyperextension
2. On the lower body (legs and buttocks):
- squats
- swing your legs
- gluteal bridge
- lunges
3. Ab exercises
- types of twists
- types of planks (classic, side, etc.)
- exercises for the lower part of the abs with lowering and raising the legs
- setups, etc.
How else can you exercise at home?
In addition to training with your own weight or loose sports equipment, there are many effective exercises that involve the use of exercise machines. Of course, many immediately imagine bulky structures that require at least a separate room for installation. Don’t rush to conclusions, there are now many modern models that are ideal for practicing at home. And you won’t have to drag furniture to a neighboring apartment to free up space.
Which exercise machine is best to choose for exercising at home can be read in this article.
Healthy food delivery on the Grow Food promo codes .
Training with additional sports equipment
WHO ARE THESE TRAININGS FOR?
Training with additional equipment is suitable for both beginners and well-trained girls. It all depends on the weight of the burden. For beginners, you need to use smaller weights, for example, dumbbells from 1 to 2 kg, a body bar - 2-4 kg, leg weights of 1 kg, and for an already advanced level you can take heavier weights: dumbbells 5-8 kg, body bar 8- 10 kg, leg weights 3-5 kg.
These workouts affect our body in the following way:
√ strengthen muscles, tendons, ligaments and bones, improving their joint function;
√ increase metabolism, causing a hormonal response in the body (release of growth hormone, testosterone, adrenaline, etc.);
√ improve cardiac function;
√ increase the level of good cholesterol in the blood, etc.
Types of exercises with additional weights:
1. On the upper body (arms, chest, back):
- lateral raises with dumbbells
- lifting a bodybar/dumbbells in front of you
- bodybar/dumbbell press from the chest/overhead
- raising arms while lying on the floor
2. On the lower body (legs and buttocks):
- squats with bodybar/dumbbells/elastic band
- swing your legs with weights on your legs
- gluteal bridge with bodybar/elastic band
- lunges with dumbbells/bodybar
- deadlift with bodybar/dumbbells
Bodyweight exercises
If you choose the right training program, even exercises without additional equipment can bring tangible results. It all depends on what goal you set for yourself: gain weight or get rid of excess weight.
Mass gain
To get good results and build muscle mass, you don’t have to carry heavy equipment. You can also develop muscles well with bodyweight exercises. For greater efficiency, you can add a backpack with something heavy. The following exercises are recommended:
- vertical push-ups;
- pushups;
- back push-ups;
- push-ups between supports;
- reverse grip pull-ups.
Weight loss
If you reasonably believe that you have problems with excess weight, then it’s time to take care of yourself. But in this case, it is not at all necessary to spend money on classes in the gym with a fitness trainer. You can get rid of extra pounds at home. It is enough to devote at least 15 minutes a day to exercise. But you need to take into account that you need to practice at a high pace. Only under this condition will you soon see how your figure changes.
You can start fat-burning workouts with the following exercises:
- warm-up;
- squats;
- pushups;
- bar;
- twisting the torso;
- jumping lunges.
Such exercises can be effective for both beginners and experienced ones. They are recommended for both men and women not only for weight loss, but also for building muscle. Such exercises have the following positive effects:
- general strengthening of the body;
- normalization of weight, acquisition of a slim figure;
- emotional uplift against the background of obtaining noticeable results;
- increase in muscle mass with regular training;
- increasing skin elasticity.
And this result can be achieved without additional costs. It is enough to use available tools at home.
Cardio workout
Cardio training is a type of physical activity in which the main source of energy is aerobic glycolysis, i.e. oxidation of glucose with the further release of fatty acids and their combustion as energy, in simple words: during cardio training, fat is burned as the main source of energy.
WHO ARE THESE TRAININGS FOR?
Cardio training is suitable for all girls, with the exception of those who have the following contraindications:
- Back problems (kyphosis, lordosis, scoliosis, osteochondrosis, herniated discs, spinal injuries)
- Problems with knees and joints (arthritis, arthrosis, meniscus damage, gout, osteoporosis, previous surgeries, etc.)
- Pregnancy (in this case, jumping rope is prohibited, but light running is possible).
- Phlebeurysm
- Damaged tendons and ligaments
- Headache
- Hypertension.
Effects of cardio training on the body:
√ have a beneficial effect on the cardiovascular system, increasing the volumetric stroke of the heart and improving blood supply to all organs and tissues;
√ increase metabolism due to increased blood circulation;
√ increase immunity;
√ relieve stress;
√ improve sleep quality;
√ trigger the fat burning process in your body.
Types of cardio workouts:
1. Jumping rope
- classic two-legged jumps
- scissor jumps
- with high knees
- jumps “overlapping”, etc.
2. Jumping exercises without a jump rope
3. Running in place
Plyometrics and interval training
The essence of plyometric exercises is to use the maximum number of muscle fibers when performing exercises in the shortest possible time. The essence of interval training is to maximize metabolism by alternating exercises at a high-intensity pace with a short rest or low-intensity load.
- Plyometrics and plyometric training are an effective method of fighting fat
WHO ARE THESE TRAININGS FOR?
Explosive and intense training is suitable for girls who have been involved in sports for a long time and have good physical fitness and endurance. For pregnant girls who also have cardiovascular diseases, knee and back problems, these workouts are contraindicated.
These two types of training:
√ develop muscle strength, speed and endurance;
√ force the body to work almost to the limit of its capabilities, which helps it burn a large number of calories in a short period of time;
√ They use mainly red (fast) muscle fibers, which are responsible not only for muscle strength, but also for muscle relief.
Types of plyometric exercises:
- Squat Jump
- Jumping lunges
- Jumping 180 degrees with a squat
- Burpee
- Plank “legs together and apart”, etc.
Pumping training
Training program for girls , built on the principle of “full amplitude + “shortened” (pumping) is one of the most effective programs at home using either light weight or no weight at all. Here, exercises performed in full amplitude (for example, deep squats) are combined with exercises performed in a shortened amplitude, which is ½ or ¼ of the movement of the full amplitude (spring). What does it mean? This means that we do several repetitions of the same movement over and over again without stopping. For example, we squat down and spring back into the squat for several repetitions. Due to this connection, a kind of muscle pumping occurs, during which the muscle is filled with blood, the release of anabolic hormones increases, and the process of fat burning occurs many times faster. I talked in more detail about pumping training and its benefits in the article Pumping training in women's training. How to burn fat and achieve sculpted muscles? , I recommend that you familiarize yourself with it.
WHO ARE THESE TRAININGS FOR?
Pumping workouts at home with light weights are suitable for absolutely all women of any age and with any level of training.
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So, we've looked at the most common types of workouts that you can use when creating your own workout program at home . And it is not at all necessary to use only one type of training; the beauty of home training is that you can experiment as you want and come up with your own unique workouts that will combine several types of training at once. So, firstly, it is much more interesting to exercise, and secondly, changing strength elements to cardio or plyometric exercises to strength exercises will have a very positive effect on both your results and the general condition of the body.
Now let's move on to the more practical part of our question and find out HOW TO CREATE YOUR OWN TRAINING PROGRAM AT HOME?
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
Step-by-step recommendations for creating a workout program at home
- The first thing you must do is determine in what order and what you will do during your training, that is, determine the sequence of the training process.
- And the second step is to choose (if necessary write down) the exercises that you will do during your workout.
Sequence of the training process
When we talk about any workout, we must remember the main parts of which it consists, but depending on what type of training we choose, the number of these parts will depend. For example, let's take classic strength training. Its sequence should be like this:
- Warm-up and joint gymnastics - 5-7 min
- Main part – 45-60 min
- Cardio* – 10-30 min
- Stretching – 5 min
*This stage is desirable, but if it is not possible to do cardio after strength training, then you can do it on a separate day.
If you decide to do plyometric or interval training, then the sequence remains the same, but with some changes in the duration of the main part and cardio.
- Warm-up and joint gymnastics - 5-7 min
- Main part – 15-40 minutes
- Cardio* – 10-20 min
- Stretching – 5 min
*There may not be a cardio component after the main part, or you can leave it. It all depends on the duration of your workout and its intensity. The longer and more intense your main part is (35-40 minutes), the more likely it is that you simply won’t need to do cardio after it, since you will already be training very intensely. But if your workout only took 15 minutes and the intensity was moderate (not at your maximum), then it probably makes sense for you to do another 20 minutes of light cardio at the end. There is no single template here; you should always focus on your feelings and take into account the goal that you want to achieve with these workouts.
Principles of home training
When you independently create a training program at home , you need to approach this issue responsibly and think carefully about the structure of the training, as well as the number of approaches and repetitions of each exercise. Doing exercises “from scratch” you will not be able to achieve the desired goals and achieve good results, no matter how much you train.
Basic rules when creating a training program:
- Determining the working muscle groups that you will work during your workout (for example, back and chest or buttocks, legs and abs);
- Choice of exercises;
- Determining the rep range or time to complete the exercise (for example, 20 reps or another option: 40 seconds of work and 15 seconds of rest);
- Thinking in advance about modifications (variations and complications) of your exercises during training:
-principle of “shortened amplitude” (pumping)
-use of statics
-change in working weight
-increasing intensity, etc.
Using these simple rules, you can very competently structure your training process and get the most effective results from it.
Now, let's move on to looking at several training programs for girls at home using different techniques and principles.
Drawing up an individual training program
Principles of conducting classes
Follow the below principles for training at home, and they will definitely bring positive results.
Frequency of classes
By training at home, we can manage our time more flexibly, so classes can be done more often than in the gym. In addition, at home we will not be able to give ourselves the same load as when using professional equipment. This disadvantage is compensated by a large number of activities. Beginners are recommended to exercise 3 times a week, more experienced - 4.
Increasing loads and intensity
Muscles get used to stable loads and intensity of exercise, and therefore stop developing. For the effect to be permanent, you need to load them more:
- do more repetitions;
- increase the number of approaches;
- leave the muscles loaded longer (reduce the pace of execution);
- increase the weight of shells;
- take shorter intervals between approaches.
There is no need to strive to use all the opportunities to complicate the exercises at once. Introduce them gradually, listening to your muscles.
Warm-up and cool-down
Any training process should begin with a warm-up. This will prepare the muscles for the load. At the end of the session, a cool-down is done to bring the muscles back to normal.
Sports equipment
Despite the fact that classes take place at home, they are recommended to be carried out in sportswear and shoes. This equipment provides comfort and safety. Wear clothing that fits: loose enough, but not interfering with movement.
Duration of training
The total duration of a home workout should be 40-50 minutes. This includes a warm-up and cool-down. They take 5 minutes each, that is, the physical exercise itself will last 30-40 minutes. This is quite enough to load the muscles well and get results.
Comfortable conditions
In order not to waste time, many try to combine physical exercise with watching their favorite TV show or series. It is not right. Nothing should distract you from your studies. You need to concentrate on training. It is better to carry it out in a separate room where no one will disturb. The maximum allowed is to create an unobtrusive musical background. If possible, open the window and remove all unnecessary items. Cluttering space is a risk of injury.
Variety of exercises
Even a successful training program gradually loses its effectiveness. Therefore, over time, adjustments need to be made to it. A variety of exercises will also be positive for the muscles and will make the training process more interesting.
Training program for girls using the pumping principle
This workout is most suitable for girls who have a pear or hourglass figure type, as it is mainly aimed at working out problem areas such as thighs, buttocks and triceps.
Type of training: circular. In total you need to do 3 circles of 7 exercises. There is no rest between exercises, rest between circles is 2 minutes.
Working muscle groups: legs, buttocks and triceps.
Number of repetitions: from 15 to 40.
Equipment: dumbbells 1-3 kg, jump rope.
Warm-up and joint exercises - 5-7 minutes.
- Squats – 15 and 10, 3 springs at the lowest point.
- Extension of arms from behind the head while sitting – 15 and 10, 3 springs at the bottom
- Back lunges – 15 and 15, 3 springs each (first we lunge with our right foot, then with our left)
- Reverse push-ups from the bench – 12-15
- Pulling the leg back in a knee-elbow position – 20 and 15, 3 springs at the top point (each leg)
- Close grip push-ups from knees – 12
- Leg swings lying on your side – 20 and 20 with 3 springs at the top (first with the right leg, then with the left)
Rest – 2 minutes.
Repeat the entire complex 2 more times.
Cardio: jumping rope - 15 minutes.
Stretching.
- Weight loss training program for girls with an hourglass figure type
Training program for girls using plyometrics
This type of training is suitable for girls who are already familiar with intensive training and who have no contraindications to this type of training (see above).
Type of training: classic training in sets (x4 - 4 sets or x1 - 1 set). Rest between sets – 7 seconds.
Working muscle groups: chest, arms and legs.
Working time: 30 seconds (this is one approach).
Rest: 7 sec.
Equipment: dumbbells 1-3 kg, jump rope.
Warm-up and joint gymnastics - 5-7 min
- Stepping up a hill – 30 seconds with each leg in turn (x4)
- Burpees with push-ups – 30 sec x1
- Scissor plank – 30 sec x1
- Raising arms to the sides while lying on your back – 30 sec x4
- Squat jump – 30 sec x1
- Jumping rope – 30 sec x1
- Squat and leg lift to the side - 30 seconds with each leg in turn (x4)
- Wide grip push-ups upside down – 30 sec x4
- Squat jump with a 180 degree turn – 30 sec x1
- Jumping lunges – 30 sec x1
Stretching
