It’s not easy to keep fit. It is especially difficult to start training when there is a need to go in for sports. Fatigue is felt, shortness of breath appears from time to time, and the figure leaves much to be desired. Nevertheless, it is very difficult to overcome internal barriers and begin training. Actually, taking the first step is much easier than it sounds. And so how.
How to start fitness at home
Do not be afraid of lack of experience or painful fatigue after exercise. No need to exhaust yourself with long, difficult workouts. You can start with simple exercises that are designed for beginners. In addition, perform them at home in comfortable conditions. They do not require any equipment, and they are easy to change so that they are suitable for any level of training.
Keeping your body in good shape is fitness. For beginners, the main principle is “do no harm”: do not force the load and stop training as soon as you feel tired. What is very important, so as not to stop classes and engage regularly. At the initial stage, three workouts per week for 15 minutes are enough. Gradually, you can increase the duration of classes up to 45 minutes.
What time is it? Our body follows a certain cycle, which depends on lifestyle. The effectiveness of training depends on the rhythm of life. Each person has his own individual rhythm. Given the purpose of the lessons, you need to choose the time. In order to lose weight, training is recommended in the morning, on an empty stomach, from 5:30 to 9:00. At this time, the body uses energy through a fat depot.
For evening workouts, take time from 18:30 to 20:00. If for some reason you can’t stick to this time, you should not give up classes. The body can rebuild and become accustomed to suitable conditions for it. Therefore, the best time he will tell you himself. It is important to listen to him.
The benefits of training
Fitness for women is an opportunity not only to get rid of unwanted kilograms, but also to be always in great shape. All exercises listed below give a load on the main muscle groups. Exercising regularly, you can quickly achieve excellent results:
- improved posture;
- increased self-confidence;
- sleep improvement;
- stress reduction;
- burning a lot of calories;
- improved blood circulation;
- metabolic activation;
- strengthening the heart and blood vessels;
- improved coordination;
- development of joint mobility.
Fitness at home. Lesson for beginners
You need to start small: do the exercises at a slow pace, choose the best option. Exercise is mainly aimed at strengthening the muscles of the hips, buttocks and abs. It is advisable for a beginner to complete all the exercises, alternating them. This is necessary in order to choose the most comfortable and productive.
3 tips for beginners:
- Regularity and a positive attitude are very important for training, they will bring the best results over time. Do not overload yourself and it is advisable to complete classes with additional light cardio exercises.
- Creating a training program. Allocate a certain amount of time for training. To diversify classes with different exercises, additionally include cardio exercises or yoga. That is, not giving too much load.
- Listen to your body. One of the key problems for beginners is overload. Make sure that the body is ready for intense physical activity and only then increase it. Focus on those muscles that need attention. And devote more time to the exercises that are necessary to study them.
Plank exercise
It is aimed at strengthening the hands, wrists. Increases balance and stability of the lower body. Lightweight option:
- lie on your stomach;
- bend your arms at the elbows;
- knees rested on the floor;
- slowly tear off the hips from the floor, resting his socks on the floor;
- hold the pose for 5 seconds.
Execution options: arms are extended (as when push-ups).
Such gentle training is also called lazy fitness. Home for beginners is a great opportunity to achieve the desired effect and at the same time prevent injuries and give a uniform load on the muscles.
Exercise Superman
Directed to the main muscles along the spine. Develops flexibility, improves coordination and posture. Lightweight option:
- lie on your stomach;
- hands in front of you;
- simultaneously tear off the right arm and left leg from the floor;
- hold the pose for 5 seconds. Repeat 5 times. Then change the arm and leg.
Variant of execution: tear off arms, chest and legs from the floor at the same time.
Side leg lifts
What is good fitness? For beginners, you can pick up a lightweight version of many exercises. This exercise is very effective for the waist and hips. Lightweight option:
- lying on the right side, bend the arm at the elbow;
- lift your left leg up. The leg does not bend at the knee;
- hold the pose for 5 seconds. Repeat on each side 5 times.
Execution options: lean on an outstretched arm, do the rest the same way.
Squats
For a beginner, this is a lite version of traditional squats. Home fitness for beginners is a great opportunity to strengthen your abs. Exercise is focused on the muscles of the lower body. Effective exercise to strengthen the ligaments of the knees. To perform, you need a chair or bench. Lightweight option:
- stand up straight;
- arms folded on the chest;
- legs - shoulder width apart;
- perform a squat on a chair, keep your back straight;
- rise without the help of hands;
- repeat 5 times.
Variant of execution: hands in front of you, otherwise do the same.
Push ups
Good muscle workout for the arms, chest, shoulders and back. Lightweight option:
- accept emphasis lying;
- arms slightly wider than shoulders;
- raise the body, straightening your arms;
- knees pressed to the floor;
- repeat 5 times.
Variant of execution: if it is difficult to perform push-ups from the floor, then lean on the bench.
Practical tips for beginners
- Take training seriously: do not miss classes. Regular and full-fledged classes are fitness. For women who want to lose weight, this is especially important.
- Plan your training time in advance. Free fitness is no reason to do anything and miss classes due to a bad mood.
- Do not overload. Overtraining can lead to less productivity.
- Observe drinking regimen. The body needs to recover fluid costs.
- Remember that without a diet for those who want to lose weight, classes will take much longer.
- Keep a training diary. Record the date and time of classes in it; workout plan and exercises. You can simultaneously write in it a diet, body weight. This will allow you to analyze the results.
- For effective weight loss, you need a balanced diet. Eliminate high-calorie foods from your diet. To remove the sides and stomach, you can additionally adhere to a protein diet. Frequent and fractional nutrition contributes to fast weight loss.
- Exercises to perform regularly, gradually increase the load and time of classes. Start the workout by warming up for 10 minutes. Include warming exercises for joints. Movements to perform at a slow pace. Warming up increases blood flow, which significantly increases the effectiveness of the workout. Cardio exercises will accelerate the process of losing weight, include them in your workout.
The body quickly adapts to training. The main thing is to take the first step. And then you can easily achieve the desired result. You will get rid of problem areas, heavy gait and ugly posture. At home, exercise in any free time. The main thing is that the classes bring you pleasure. If possible, walk more, climb the floor by stairs. This will save time for training and will serve as a good "seasoning" for classes. Very good results will achieve fitness. Home (for weight loss) for beginners is a great opportunity to get in shape.