The quality of life largely depends on the level of physical activity. However, many people do not go to gyms due to lack of money, time, company of like-minded people or because of banal shyness and laziness. Someone is limited to such activities as morning exercise or pumping up the bed before going to bed. But will such disordered stocks benefit your body? If you do the exercises without adhering to the technique and the correct sequence, you can not only not achieve tangible results, but also harm the body in the form of muscle sprains, as well as problems with the back and heart.
Therefore, in order for the system of physical exercises to bring maximum benefit, it is necessary to take seriously the scheduling and training program. Our parents also traditionally did morning exercises, the benefits of which can be explained by the accelerated burning of fats in the body, hungry after sleep, as well as the energy boost received throughout the day. However, charging is just the beginning of a long journey.
Household Precautions
Any human activity should bring moral and physical satisfaction, including physical exercise. Health is sure to thank for daily muscle activity. For classes at home, you can develop a special program, and so that they are not monotonous - conduct them to your favorite music. The complex of home physical training should be multicomponent and include not only strength training, but also exercises to develop flexibility (stretching muscles, elements of yoga), as well as cardio loads (playing sports, jumping rope, jogging in the open air). How to play sports at home?
For an average person, physical activity should not cause health problems, but in some cases it is necessary to consult with medical personnel in advance. This recommendation should be considered for people with heart problems (with periodic chest and heart pain, high blood pressure, dizziness). Before active training in a new sport, you need to thoroughly warm up and carry out preparatory muscle-strengthening activities.
Physical exercise is an activity that requires deep understanding and does not endure haste. The older the person, the more carefully and slowly it is necessary to learn new activities. If, nevertheless, the competitive instinct awakens, it is necessary to find an adversary with similar physical conditions. After any kind of sports activity, it is necessary to carry out a complex of muscle-relaxing exercises to avoid sprains and other injuries.
Home Workout Equipment
For full-fledged classes at home, you need to acquire certain sports equipment. First you need to buy a couple of dumbbells and install the simplest version of the Swedish wall with a horizontal bar, bars and a board for pumping the press. It will cost no more than an annual gym membership. Dumbbells must be purchased collapsible, because training with them allows you to vary the level of load on various muscle groups. And the purchase of a large number of unbalanced shells is very expensive and not always convenient. Velcro weights, which can be used in exercises on the buttocks, abs and legs, will also be useful. If the budget allows, you can buy an inexpensive simulator or treadmill for cardio training in the winter season.
Physical exercise is just one of the tools to achieve your goal. It should be remembered that two-thirds of the success of working on your body is a proper balanced diet. Eliminating all harmful products from the daily diet, thereby saving a certain amount, you can easily accumulate the basic equipment necessary for home training.
Warm up
Many novice athletes often ignore the warm-up in their training process. And this is a very big mistake, because it is this simple and necessary part of the workout that allows you to prepare the muscles for performing full-fledged physical exercises and prevent injuries when playing sports.
Warm up exercises are the foundation of physical education. When they are performed, all parts of the human body are involved. Usually they take no more than 15 minutes of time in their standard form. However, before intensive training of certain muscle groups, it is necessary to pay special attention to their warm-up.
Training in physical exercises, which are used in morning exercises, will not take much time. So, the starting position for the start of the warm-up is that the feet are parallel, the legs are shoulder-width apart, and the arms are along the torso. From this position, the following exercises should be performed:
- head tilts back and forth;
- tilting the head left and right;
- turns of the head to the sides;
- rotation of the head in a circle in both directions;
- rotation of the wrists in both directions;
- rotation of the elbows in both directions;
- rotation of the shoulders;
- rotation of the hips in a circle;
- torso forward-backward and left-right;
- rotation with legs bent at the knee and ankle joints, clockwise and against it;
- classic lunges on each leg;
- swing legs.
In addition, you can add such strength elements as squats, push-ups and pumping the abdominal press.
Squats are leg strength
The main exercise, which is part of the set of exercises for the legs, are squats, which involve the largest muscles of the human body - the muscles of the hips and buttocks. This exercise is basic for all sports. Squats stimulate general muscle metabolism and increase strength indicators, while being an excellent prophylaxis of varicose diseases of the venous system. Power squats also cause the growth of other muscles in the human body, since the level of anabolic (responsible for growth) hormones directly depends on the total training load, and not on the careful study of a single muscle.
Weak legs will not allow you to jump high and run fast. Squats strengthen the knee and hip joints, which will reduce injuries in both sports and everyday life. In addition, the muscles of the body, which are responsible for maintaining the position of the body and general posture, become stronger. The work of large muscle groups will provide a serious calorie expenditure necessary for weight loss.
There are many variations for squats at home. These are squats with holding the subject in front of you, sumo squats with wide legs, a “gun” on one leg (it develops not only strength, but also balance with flexibility). But you should always remember that independent physical exercises require a high technique of execution in order to avoid injuries and obtain the greatest effect.
Lunges will tighten the buttocks
Indispensable leg exercises at home are lunges that work out the front and back of the thigh, as well as the buttocks (and the latter bear the maximum load in the case of performing deep squats, when the thigh reaches a right angle with the lower leg or falls even lower).
In addition, lunges train co-ordination very well, as well as stabilizer muscles. The load of physical exercises will also move to the upper part of the body, if we take a burden in the arms or shoulders.
Pullups and wide back
Along with push-ups, pull-ups are an essential component of home muscle training. This physical exercise is a basic back lesson and requires more physical effort than push-ups. There are many varieties of pull-ups, due to the ability to change the width and type of grip (direct, parallel, reverse, narrow, medium, wide, neutral).
To hone the technique and work out the deep back muscles, pulling up on a low bar is well suited (its height should be about one and a half meters).
In addition to the benefits for the athlete’s physical condition, pull-ups give rise to once again to be in the fresh air. You can also make friends with like-minded athletes at the site with bars and a horizontal bar, which will make the training process even more interesting.
Romanian craving
This exercise is a kind of deadlift. It is basic and in its implementation involves the muscles of the whole body. It can be performed both with a barbell and with dumbbells. In addition, a version of this exercise is traction on one leg, which along with strength indicators improves balance and balance. At first, the exercise will be quite difficult to perform. In combination with squats and lunges, the Romanian traction gives an excellent load on the muscles of the lower body, namely the buttocks, hips and back. In the future, the implementation of this exercise will give an excellent anabolic boost to the muscles of the athlete’s entire body.
Push-ups and pectoral muscles
Many novice athletes may ask about which triceps exercises to perform. At home, push-ups are ideal, of which it is possible to make a full-fledged workout. Push-ups from the floor, bars or improvised objects are a universal exercise for the development of muscles of the upper body.
The push-up program can include many varieties of this physical exercise:
- push-ups with a standard setting of the hands (the load is evenly distributed between the triceps, pectoral and deltoid muscles);
- push-ups with wide or narrow arms (a large load goes to the chest or triceps);
- vertical push-ups (biomechanics are identical to the bench press);
- push-ups on the uneven bars (the most effective exercise for the development of the pectoral muscles).
In combination with pull-ups, they make up a harmonious set of exercises for the comprehensive development of the upper half of the athlete's body. A program for increasing the number of push-ups at home may look as follows.
The program of push-ups on the bars is fundamentally similar to the previous one, but it has a number of differences.
Planks will form a press
To form a beautiful posture will help special physical exercises. You can remove the stomach and pump up a powerful press with the help of dynamic and static exercises.
The main static exercise for the press is the bar (straight and side), the essence of which is to keep the body in a certain horizontal position. This exercise primarily trains the muscles of the body, which are responsible for stabilizing and holding the body in a specific position. The strength of these muscles is the key to spinal health and the safety of performing mechanically more complex exercises. In addition to the muscles of the body, performing the bar, you can feel the strong tension of the muscles of the hips, buttocks, abs, back and even shoulders.
The relief of the muscles of the press is achieved through dynamic exercises, the main of which include:
- full and incomplete torso;
- twisting;
- leg and leg raises.
An approximate scheme for giving the press a relief can be seen below.
Dumbbell Breeding - The Way to Massive Shoulders
Types of physical exercises on the shoulders are quite diverse and “bomb” all groups of shoulder muscles, however, the basic and available at home are to stretch the dumbbells to the side, both standing and tilting. These exercises are beloved by experienced bodybuilders, as they break apart deltoids better than others and form correct posture. For starters, you can even use bottles filled with water. In the future (already performing the exercise with dumbbells), in order to make the movement heavier, the movement should be performed more slowly, and the arms should not be lowered to the end at the lower point (the muscles will be tense throughout the entire approach).
It is not clear why these exercises are often ignored by people who work at home. After all, they are available for development and extremely effective. Performing these exercises at least once a week will surely leave its positive effect in the form of powerful eye-catching shoulders.
Training Program Example
What can you hear if you ask a question about what exercise is associated with? Pictures of powerful bodybuilders immediately pop up in the mind. How did they achieve such results? Now that the basic exercises are considered, it is advisable to go to specific examples of a weekly training plan. As already mentioned, for homework you will need a horizontal bar, parallel bars and typesetting dumbbells. The crossbar should be quite wide and provide a strong grip. The bars should also be wide. You will also need dumbbells (preferably collapsible) with the ability to gain weight up to 20-25 kilograms. As a weighting agent, you can use a backpack or a specialized athletic vest. The training program will have the following form.
Rest between sets, unless otherwise specified, is 3 minutes.
This program is basic and is designed for a period of not more than six months. Also in the training process, you can make adjustments and supplement it with new exercises, depending on the individual characteristics of the athlete. Additional exercises include:
- bench dumbbell bench press / at an angle;
- Squats on one leg;
- chest dumbbell wiring;
- triceps extension;
- lifting dumbbells through the sides to the deltas;
- cravings for the chin;
- draft of a dumbbell in an inclination on a back;
- pull-ups "corner";
- various exercises for the press.
Nutrition should be high-calorie and contain a lot of protein. Eat at least 5 times a day. It is also necessary to sleep at least eight hours.
Morning jogging is the key to health
A complete set of exercises for the legs can not be imagined without running. Morning run will cheer up and charge positive for the whole day. Scientists have proven that running or exercising at the beginning of the day significantly increases stress resistance and physical endurance. In addition, people who find the strength in these simple procedures are less prone to colds and depressive syndromes.
Every year the number of adherents of an active morning is becoming more and more. Many people spend their morning in city parks and squares, starting with an invigorating jog in the fresh air. We offer you to consider the specific benefits of jogging, as well as the nuances that novice runners need to know.
Doctors call running the most affordable way to maintain tone and, as a result, the health of the body. To engage in this kind of activity, there is no need for expensive equipment or equipment. Simple sports shoes, clothes and willpower are enough, which will make you get up a little earlier. You can list many specific advantages of running, the main of which include:
- improvement of blood circulation and general condition of the cardiovascular system;
- normalization of metabolism and acceleration of fat burning;
- improving the activity of all organs and systems of the body;
- normalization of digestive processes;
- enrichment of the body with oxygen;
- increase in tone and general moral condition;
- stimulation of immunity.
Before running, it is necessary to warm up, go for a jog. The optimal pace of running will tell the body itself, however, remember that morning jogging should not be exhausting.
An ordinary jump rope will also help to supplement the training process of the lower body. The benefits of using this projectile are often underestimated. General developmental exercises with a skipping rope are quite simple in technical terms and do not require special equipment and equipment. The energy consumption for jumping is very high and can reach 750 calories per hour. This is a very useful exercise for people who want to lose weight. In addition, the jump rope quite effectively reduces the level of stress, but you should remember about precautions:
- you can not deal with high blood pressure and diseases of the cardiovascular system;
- You can not jump immediately after eating;
- a contraindication is the presence of problems with the spine;
- Care should be taken for overweight people.
Running and jumping rope are very effective and useful exercises that must be included in the training plan.
It's never too late
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After thirty years, the process of losing muscle mass and a general decrease in muscle tone starts. Any aerobic exercise will not only lead to loss of adipose tissue, but also to a decrease in muscle mass. That is why it is important to conduct regular general physical exercises of a power nature.
Alternatively, you can perform a system of muscle resistance exercises, in which the muscles of the whole body are involved. It’s enough to spend forty minutes of time at least three times a week using barbells, dumbbells, a horizontal bar, bars and other sports equipment. These exercises are ideal for people who are overweight and over 45 years of age, as they provide an increased supply of oxygen to tissues, increase vascular capacity, thereby increasing metabolism and fat burning.
It should be understood that it does not matter what types of physical exercises a mature person performs. The overall positive effect on health and well-being from them matters.
Physical education will bring invaluable benefits for the whole organism, as well as prolong life and improve it for any person. In addition, they will certainly raise the mood and vitality. Go in for sports and be healthy!