Even if you do not have the opportunity to attend the gym, you can always do physical exercises at home. Moreover, in terms of the total load on the body, they can practically not differ in any way from the loads given by special power simulators. To receive a portion of health, you need only a little free time and desire.
Choose a time for classes
In order to start doing physical exercises at home, you need to think about choosing the most optimal time for them. Because it depends on what kind of load you can perform.
If you intend to exercise in the morning, then from the general complex it is necessary to remove all exercises that require a large application of force. At this time, the body has not yet woken up completely, and it is better to limit yourself to regular gymnastics. And for the same reason, to prevent damage to the ligaments, you should not do exercises to develop flexibility.
On the other hand, during the day a person is most active and still has enough strength. Therefore, it is at this time that you can do the most difficult physical exercises at home. The probability of injury due to insufficient warm-up or from overwork during this period is minimized.
In the event that your lifestyle contributes to evening classes, then they should be done no later than 1.5-2 hours before going to bed. Otherwise, vigorous activity of the cardiovascular system can lead to insomnia or unproductive anxiety sleep.
We prepare clothes and a place for classes
Clothing for sports activities should not hamper the movement of the athlete. It is desirable that it be light and airy or stretch well. Only in this case, when doing physical exercises at home, you will feel comfortable and achieve good results.
A place for future classes also needs to be given special attention. The most important thing is that in a circle it should be no less than your arms straightened in different directions. To avoid accidents, you should not touch them on objects of furniture or interior.
In fairness, it is worth saying that with a very strong desire for full lessons, half of this diameter is enough. Although in this case, you need to carefully choose the direction in which the swings will be done with arms or legs.
What exercises can be done at home
There are many different gymnastic exercises and sports complexes that can be done outside the gym. For example, a set of physical exercises with dumbbells for the home includes the development of all muscle groups. The main thing is to divide the exercises by type and understand which muscle group you are working on.
To create a load on the legs, you can use regular squats with dumbbells. If over time they become insufficient, it will be possible to switch to lunges with one foot to the side or forward. In this case, the load will increase due to the fact that only one limb performs the work.
If you want to pump up your back muscles, then pulling up with a very wide grip is considered the best exercise for this. To increase the load in this case, you can tie one or both dumbbells to the belt on the belt.
To study the pectoral muscles, you should do elementary push-ups from the floor or lie down on a bench and lift dumbbells above yourself. By the way, this exercise also works well on the triceps of the hands.
The same dumbbells will work well for the development of chest muscles during the divorce of straightened arms in different directions. To do this, lie down, bend your elbows in front of you a little and spread in different directions. Then return to the place and do the required number of repetitions.
The physical exercises recommended by different complexes for the press are mainly divided into working out its lower, upper and lateral parts. The lower press sways well when swinging the legs up, and the upper press when lifting the body from a prone position. If during the last exercise to get the right elbow to the left knee, and the left to the right, then the lateral muscles of the press will work out well.
Doing exercise at home makes you healthier!