To such activities as exercises at home, many are quite skeptical, citing their own experience as an example. But we will object to this by the fact that independent training at home can be ineffective only when laziness is manifested. As a rule, the enthusiasm from classes fades away quickly enough, and soon training sessions are less and less. Therefore, we will say absolutely honestly that for the result you will have to work for more than one month, but you will not have much desire for the first 2-3 months. You will have to force yourself to do workouts and not come up with excuses. Also note that your muscles will not hurt during exercise, but over time without unpleasant sensations you will be able to perform much more exercises than you could at the very beginning.
What do you need for homework
If you are going to perform exercises at home, you will need collapsible dumbbells (this is much better than solid ones, since they take up a minimum of space, and the weight can be changed depending on the exercises). It is also advisable to purchase a mat for classes, sportswear, weight weights for legs, a rope (if you will use it), a ball for fitness (for girls) and a timer (for interval training).
How often do exercises at home
Classes should be held regularly - at least 3 times a week. Further, you can increase the frequency up to 4 times, but there must be one day break between workouts.
Warm up
You can use jogging as warm-up exercises - this is the best thing you can think of for your body. If it is impossible to go for a run, then do a light complex, kneading every part of the body. Remember the morning exercises of the Soviet era, but do not use dumbbells or any weighting agents. Hand swings, shallow squats, raising the knees to the chest, turning the shoulders, turning the body, tilting to the sides, running in place - all this will perfectly prepare for the upcoming training.
Basic exercises at home:
- Squats. To begin with, the exercises are performed without weighting and only after bringing the muscles in tone, you can do with dumbbells.
- Lunges. This can be direct, reverse lunges, as well as the abduction of the legs to the side. When doing this exercise at home, always watch your back. She must stay straight.
- Hand exercises at home. At home, the possibilities are not so great, but if dumbbells are present, then you can diversify the complex. In addition to push-ups from the floor, carry out the breeding of hands with weighting agents in the supine position. You will need a bench for this, but regular stools will do. Also perform hand swings to the sides with weights or bending the arms with lifting the projectile to the chest.
- Exercises with dumbbell at home. These weights are used both for squats and for training arms, back, and press. Note that it is necessary to use extra weight with caution, since this overload can be traumatic.
Number of approaches
It is selected based on physical fitness, but if you can master only 1-2 approaches of 20-30 reps, then start with this. The main thing is that after a week increase their number, gradually increasing the load.