Go in for sports at home? Easy! To do this, you will need time, place and an irresistible desire to improve your body every day. Do not immediately rush to do all the well-known exercises at a time and then remember this experience with horror for a week. Playing sports at home is a very serious matter, because here you are your own boss, coach, assistant, partner. To begin with, we determine what goals we want to achieve, what we have for this, how much time we are willing to spend weekly. Then, a training program at home is drawn up, which will have to be strictly followed.
What will a beginner need
A person who has never played sports in his life (well, except that he went to physical education at school) will need very little equipment to start home training. Decide on a place where you will always be engaged. You can purchase a gym mat and collapsible dumbbells. This is quite enough for the first period. A beginner training program at home involves exercises that involve the muscles of the whole body. To work out all the major muscle groups is quite possible at home.
Muscle groups and exercises
Let's start from the bottom of the body. To train the legs, perform:
- Squats (regular, plie, on two legs or on one);
- lunges;
- stretching after exercise.
For the gluteal muscles, lunges are also suitable, various swinging legs backwards and sideways.
Press:
- simple twisting on the floor;
- twisting on oblique muscles;
- lifting legs lying on the floor or hanging on the bar.
The pectoral muscles are trained using push-ups from the floor and (in the presence of dumbbells) layings lying. If you have a crossbar or horizontal bar at home, you can effectively pump your back muscles. A workout program at home should also include warm-up exercises, stretching exercises. It will be useful to purchase a rope, classes with which give an excellent aerobic load. For a change, you can also hang a punching bag, a duel with which can be an excellent end to the lesson and will allow you to throw out negative energy.
Sample training program at home
So, for example, you decide to do it three times a week for an hour. Suppose on Monday we will train the legs, on Wednesday the abs and biceps, on Friday the chest. Such a weekly load is quite enough for a beginner to enter the training process and allow the muscles to get used to the exercises. During this period, it is important to eat right and well.
A home workout program for women can also include push-ups, squats, weight-lifting exercises (initially), and the introduction of yoga elements to stretch and calm the nervous system. Each exercise is done in approximately 5 sets of up to 20 repetitions in each. There is no need to pump the whole body in one session, the muscles must rest and recover. An effective training program at home is compiled by you personally, based on your own wishes, goals, opportunities. The main thing is to train regularly, following the chosen plan, eat right and have a positive attitude - then a positive result will not take long!