Fitness At Home For Beginners

Content

• Fitness for beginners at home - how effective and what results can be achieved.
• Organization of fitness classes at home. Five tips.
• Complexes of exercises for different muscle groups.

Fitness for beginners at home - how effective and what results can be achieved

Fitness at home for beginners to train women is a great way to keep a slim figure in good shape with a lack of time. You can do it at a convenient time, you do not need to adapt to the schedule of group classes or a personal trainer - these are the undoubted advantages of fitness training at home.

But there is another side of the coin: there is always a lot of work at home, it can be quite difficult to motivate yourself, and there is no controlling hand of a specialist to correct the technique, show how to perform exercises, and protect from injuries.

The ideal fitness option for beginners at home is online training with a personal trainer. In this case, there are all the advantages of working with a specialist and there are no disadvantages of independent studies. The effectiveness of home training will directly depend on the regularity and frequency of classes, as well as on the correct technique for performing exercises. At home, you can lose extra pounds, and gain muscle mass, and achieve a toned body.

Organization of fitness classes at home. Five Tips

For comfortable classes, it is necessary to provide an influx of fresh air and a cool temperature (16-18 degrees). You can ventilate the room before class.

It is better to work out in clothes made of modern technological materials that wick away moisture well. Cotton gets wet quickly, which creates the effect of weighting. Synthetic fabrics are usually of poor quality, do not allow air and moisture to pass through, creating a greenhouse effect, which can lead to overheating of the body.

Be sure to do a light warm-up before training to prepare the cardiovascular and respiratory systems, as well as for the proper functioning of the musculoskeletal system. "Cold" joints, ligaments and muscles react poorly to stress and are easily injured. And after a workout, do a light hitch that contributes to a smooth completion of the workout, restoring heart rate and breathing.

It is better to do it in a spacious room. In the morning and until 17:00, you can do active training, and in the afternoon - soft practices and stretching so as not to stimulate the release of stress hormone before bedtime.

The presence of sports equipment is an optional condition for effective training. You can exercise using your own body weight. But if you want to diversify the load, you can’t do without inventory. For example, if you need to build muscle mass or increase muscle strength, you can use such types of equipment as collapsible dumbbells and barbells, kettlebells, pancakes. If your goal is muscle and joint flexibility, yoga blocks, straps, and elastic bands will come in handy. If the goal is to improve coordination, strengthen deep muscles - body stabilizers, fitness balls (large and small), bosu platforms, TRX suspension systems and more will come in handy.

Complexes of exercises for different muscle groups

For effective exercises at home, you can use various principles for building the training process. You can work out several muscle groups or even the whole body in one workout, or you can focus on one muscle group and work it out in detail. The number of repetitions and approaches will depend on several factors:

• your fitness level - in the initial stages, 2-3 sets and 10-12 repetitions will be enough. Over time, you can increase their number, as well as reduce the rest time between exercises to increase intensity;
• time allotted for training. If you're short on time, it's better to do 1 set of each exercise than not do it at all.

It is advisable to practice 3 times a week for 1 hour or every day for 15-20 minutes. Below are sets of exercises for different muscle groups. You can use full complexes or combine exercises.

1. High chair

Starting position: standing, feet shoulder width apart.

Execution: while inhaling, take the pelvis far back, bend your knees to a right angle and stretch your arms forward, while exhaling, push off with your heels and return to the starting position.

2. Wide side lunges

Starting position: feet are wide, socks pointing forward.

Execution: while inhaling, take the pelvis back and bend one leg to a right angle, at the same time stretch the opposite hand to the foot, and the other hand to the ceiling. As you exhale, push off with your heel and return to the starting position.

3. Body tilt with back extension

Starting position: standing, feet hip-width apart.

Execution: while inhaling, take the pelvis far back, tilt the body forward and stretch your arms, while exhaling, push off with your heels and return to the starting position.

4. Hip extension or heel push

Starting position: palms under the shoulders, knees under the hip joints, the back is straight, the stomach is pulled in.

Execution: while exhaling, straighten the right hip joint, pull the foot towards you, as if resting on the ceiling, lower the leg while inhaling. Repeat on the second leg.

5. Glute bridge

Starting position: lying on your back, legs bent, feet hip-width apart.

Execution: while exhaling, raise the pelvis, slightly spreading the knees to the sides, while inhaling, return to the starting position.

1. Double crunches

Starting position: lying on your back, arms behind your head, legs bent.

Execution: while exhaling, simultaneously tear off the body and legs from the floor, while inhaling, return to the starting position.

2. Slow rolls

Starting position: lying on your back, legs bent and raised, hands join under the knees.

Execution: as you exhale, slowly rise to a sitting position, tensing your abdominal muscles, while inhaling, open your chest and shoulders, while exhaling, slowly lower yourself to the starting position.

3. Rock climber

Starting position: standing in emphasis on the palms.

Execution: while exhaling, bend the knee and pull it to the stomach without raising the pelvis, while inhaling, return to the starting position. Repeat on the other leg.

4. Corner

Starting position: standing in emphasis on the palms.

Execution: while exhaling, raise the pelvis and stretch your right hand to the left shin, while inhaling, return to the starting position. Repeat on the second side.

5. Plank

Starting position: standing on the forearms, the stomach is pulled in, the press is tense, keep a straight back.

Maintain the position for one minute (you can start with 30 seconds, gradually increasing the time and adding complications: lifting the leg, moving to the side plank, and so on).

1. Reverse push-ups

Starting position: in emphasis on a chair, legs bent at a right angle.

Execution: while inhaling, bend your arms and lower your pelvis, while exhaling, straighten your elbows.

2. Push-ups

Starting position: standing in emphasis on the palms and knees with a flat back.

Execution: while inhaling, bend your arms, directing your elbows to the sides, and lower the body to the floor, while exhaling, straighten your arms and push off the floor.

3. Batman

Starting position: lying on the stomach, hands under the head, the stomach is pulled in, the pubis is pressed to the floor.

Execution: while exhaling, raise the body and legs, at the same time pull the elbows to the body, while inhaling, return to the starting position.

4. Dynamic bar

Starting position: lying on the stomach with emphasis on the forearms.

Execution: while exhaling, pull in the abdominal muscles and raise the pelvis to the level of the head, while inhaling, return to the starting position.

5. SWAT

Starting position: in emphasis on the palms and knees.

Execution: while inhaling, bend your arms in turn and lower yourself onto your forearms, while exhaling, rise to the starting position.

The human body is designed to move, but in the era of computers and transport, we move catastrophically little. Physical inactivity is the cause of cardiovascular diseases, respiratory and digestive disorders, obesity and diabetes, as well as diseases of the musculoskeletal system. If you don't have the time or desire to work out in the gym, physical activity in the form of home workouts is a great and equally effective alternative.