How to train at home: features, recommendations, methods and reviews

Exercising in the gym takes a huge amount of time and energy from women, which is why many of them quickly quit training, while others do not even try to start them. However, those who want to get in shape and become healthier should not go to the gym at all, because with no less efficiency they can work out at home. The main thing for them is to know how to train at home, and then they will be able to achieve excellent results without money and time costs.

Cons of doing sports at home

Before you decide to start working on your body at home, you should weigh all the disadvantages of such workouts, which are not so few.

1. You will not have a coach who can help you thoroughly master the correct technique for performing exercises.
2. Outside the walls of the hall there are a number of distracting factors such as household members, household chores, pets or your own laziness, which can interfere with training with full dedication.
3. There is a high probability of failure and completion of work on yourself. So, someone trained at home every day, and then abruptly stopped training, because he did not see a quick result from his exercises.
4. All sports equipment for training will have to be purchased independently, since there are no simulators at home.
5. You will need to think over the whole complex of exercises yourself or you will need to find it on the Internet.

Pros of doing sports at home

Despite a number of disadvantages, training at home has its important advantages.

1. You will be able to save money on the purchase of a subscription, as well as the effort and time spent on a trip to the hall and back.
2. You don’t need to think about how to train at home without the help of a coach, as a lot of ready-made video programs with a set of exercises will come to your aid, among which everyone can find the one that suits him the most.
3. No need to spend money on purchasing special clothes for the gym, as at home you can practice in your favorite shorts and a home T-shirt.
4. You will not be complex because you look worse than other visitors to the hall, but instead you will feel psychologically comfortable and free.
5. You can choose the training time yourself, and after it you can easily go to the shower or take a bath.

Rules for doing sports at home

To the question of whether it is possible to train at home, leading fitness trainers will answer in the affirmative, but they will warn that this should be done in accordance with some rules.

1. Be sure to train in sneakers so as not to damage the joints of the legs.
2. During training, be sure to drink water every 10 minutes.
3. Before classes, you must do a ten-minute warm-up, and after training, a ten-minute stretch.
4. You can’t exercise on a full stomach, so it’s best that the last meal is an hour or two before work.
5. If you want to get in shape and lose weight, then, in addition to training, you need to do your diet and start counting calories.
6. You should start training from three times a week for half an hour, which can then be extended up to four times a week for 45 minutes.
7. During sports, you should monitor your breathing, taking a deep breath during maximum effort and exhale while relaxing.

What time is better to train at home

In order for sports at home to bring only benefit and nothing more, it is very important to choose the right time for training. So, charging yourself with which you should start the day will best help you adjust yourself to the right mood and recharge your batteries. It should last about 15 minutes, consist of basic exercises and load all muscle groups. In addition, morning training is suitable for busy people whose day is scheduled in minutes and who are completely tired by the evening. A set of 10-15 exercises is most suitable for them, each of which will make you put maximum effort. One such exercise lasts only a minute, and you will need to do squats along the wall, running in place, jumping, push-ups, lunges, raising your knees and the like.

But most people most often say the question of when they work on themselves: "In the evening we train at home!" Exercises for evening fitness classes are more diverse, can serve to lose weight, gain muscle mass, improve health, maintain your shape and a number of other goals. Therefore, it is very important here before you start working on yourself, determine the ultimate goal of classes, and then you can already begin to form your own sports program.

Sports Equipment

Also, before figuring out how to start training at home, you should take care of acquiring the necessary sports equipment to work on yourself.

1. Fitball - a large inflatable balloon makes it possible to do exercises while sitting or lying on it, which do not cause an increased heartbeat and increase heart rate, but allow you to burn many calories due to attempts to maintain balance.
2. The jump rope is necessary in order to develop endurance in the shortest possible time, strengthen the cardiovascular system, lose weight and improve the shape of the legs, arms and abs, for which it is enough to do about 20 minutes a day.
3. Hulahup is a gymnastic hoop that should be twisted daily on the waist for 10-15 minutes, and then it will be slim, thin and extremely sexy.
4. Dumbbells - the most versatile simulator that is needed to perform a huge number of different exercises. In extreme cases, however, they can be replaced with ordinary half-liter water bottles.
5. An elastic tape made of latex or rubber is necessary for performing strength exercises that contribute to weight gain, or stretching, so that after training there is no painful fit.

Training Principle

Regardless of which exercises you include in your program, it is very important to know how to train at home to get the maximum load and at the same time not to overload your muscles. To do this, follow the specific recommendations of leading fitness trainers.

1. Any exercise should be performed for 30-45 seconds.
2. After each exercise should be interrupted for 10-15 seconds. In case of poor stamina, the break should be increased to 30 seconds.
3. It is best to perform a circular training session, that is, make a set of exercises one after another, and then repeat them 2-3 times again.
4. Having completed the full circle of exercises, it is worth taking a break for a minute.
5. If performing any exercise makes you feel pain or discomfort, you should skip or replace it.

How to exercise at home to lose weight

Most often, girls decide to start home workouts in order to lose weight and lose weight in the waist, hips, buttocks. To do this, there is a special three-day circular program, which is repeated every week.

1. On the first day we run with a high knee lift, then we walk around the apartment with lunges forward, dropping alternately on one knee, then on the second, we raise our right and left arms alternately in the bar, and we alternately raise our right and left legs to the sides.
2. On the second day, we jump with the arms and legs dilated to the sides, then we perform squats, leaving which we rise on the socks, press the dumbbells up above the head, make a bridge from the prone position, bike, end the circle with a static bar.
3. On the third day, we run on the spot, raise our hands with dumbbells, raise them to the elbow, perform squee-squats, lift the right and left legs alternately forward, move the left and right legs to the side from the lying position, pull the left and right knees alternately to breasts.

Strength home workouts

If you are thinking about how to train at home to gain muscle mass, then circular strength training is more suitable for you.

1. On the first day we squeeze out (it is possible from the knees), then squat with dumbbells, press the dumbbells from the chest from a prone position, lunges forward alternately on the right and left leg, do the exercise “Scissors”.
2. On the second day, we pull the dumbbells in an incline, perform deadlift, do lateral lunges alternately on the right and left leg, raise both legs from the prone position, lift the straight leg back from the starting position on all fours.
3. On the third day, we do back push-ups, leaning on a chair, perform sumo-squats with one dumbbell, do back lunges alternately on the right and left legs, raise dumbbells to the chest, spread our arms with dumbbells out of the prone position.

Video training for beginners

The main disadvantage of doing sports at home is that at home you can not ask the trainer about whether you are doing the exercise correctly. Therefore, when asked how to start training from scratch at home, qualified trainers advise working on ready-made video programs created just for such cases.

1. The program from Gillian Michaels "Slender figure in 30 days" with three levels of difficulty is suitable for those who want to lose weight and at the same time build muscle.
2. Training from Janett Jackson will suit those who dream of perfect press and elastic hips and buttocks.
3. Classes from Leslie Sanson are suitable even for those who have never been involved in sports, because they involve normal walking at home, whose constant classes will allow you to lose weight well.
4. The ten-minute program from Cindy Whitmarsh is ideal for those who do not have much free time, but who want to work out their problem areas - arms, stomach, buttocks and hips.