Most of us are forced to attend work or school every day, and there is absolutely no time for physical activity. As a result, we look at photographs of “phyto-nibs” and “jocks” and only envy them: it seems that it will never be possible to achieve such a form, because it takes a lot of time, effort and money. It's a delusion! Sports at home are available to everyone, even without buying special equipment you can achieve quite impressive results.
Health status and physical activity
The most important rule for a beginner in fitness is "do no harm!". If there are problems with the spine or joints, if there have been serious injuries or fractures before, it is better to consult a doctor before starting classes.
Sport at home is not at all as harmless as it seems at first glance. Physical education using equipment at home, without the supervision of a coach and without insurance, can be very traumatic. Therefore, you need to proceed with classes with caution, gradually and smoothly increasing the load.
Start homework
How to start playing sports at home, how to achieve regularity and complete dedication? After all, “above the soul” there is no trainer or instructor with requirements, but no subscription has been paid. There can only be one answer to this question - self-discipline. It is important to compose personal motivation for yourself - how to do this will be discussed below.
Sports for beginners at home should not be overly active and overload the muscles. Girls can start with elementary joint gymnastics and stretching, men can perform basic exercises with their own weight. After the body is strengthened, purchase power equipment.
Buying special equipment
If a person has a desire to do power fitness - excellent, because it is he who will build a muscle corset and a truly beautiful body.
For playing sports at home, collapsible dumbbells will be required. They can be purchased at any sporting goods store. Thanks to the convenient handle, even a beginner can deal with them. The weight in them is distributed from two kg to thirty. So it will be possible to increase the load gradually and observe how the muscles grow stronger and grow. Almost all basic and isolated exercises can be performed with dumbbells. If you wish, you can also purchase a rack for the bar, neck and discs to it. It’s not at all necessary to buy a gym membership to build a lean and muscular body.
How to build a workout yourself
If there is at least minimal knowledge of the exercise technique, then you should build a home workout with dumbbells or a bar from the bar as follows:
- Monday - a lesson for strengthening the muscles of the back and the press (dumbbell pulls in the slope, push-ups, pull-ups on the horizontal bar, deadlift with dumbbells or bar, etc.);
- Wednesday - an activity for strengthening the muscles of the arms, calves and shoulders (various exercises for biceps and triceps with dumbbells, twisting, strap, lifting on socks, spreading the dumbbells to the sides);
- Friday - an activity to strengthen the muscles of the legs and buttocks (lunges, squats, jumping rope, buttock bridge, etc.).
If you do not want to do it three times a week, you can create a different program for playing sports at home. For example, on Monday to do strengthening the arms, abs, back and shoulders, and Friday to devote entirely to exercises to strengthen the muscles of the legs and buttocks. Large muscle groups are best trained on different days, otherwise you can provoke overwork and skipping the next training plan.
Sports at home for men can be not only power, but also athletics. You should familiarize yourself with the popular free program from trainer Sean Ti "Insanity." This is a complex of athletics exercises to perform at home, which allows you to dry out and gain muscle relief. Sports at home for girls can also be both power and athletics, depending on the goals and available skills. Usually girls do not want to build muscle, but only want to lose weight.
How not to harm yourself in the classroom
Simple rules, as when playing sports at home, do no harm to yourself:
- Always start any workout with warming up the joints.
- Do not try to increase working weights as quickly as possible or push up as many times as possible: this is often the right way to overwork and muscle pain.
- To abandon the idea of losing weight as quickly as possible - the process of gaining excess weight often takes a very long time. So why should the weight loss process be fast?
- When performing stretching, never make sudden movements.
- Before performing any exercises with a dumbbell or bar at home, study the correct technique for performing video exercises and rehearse the exercise in front of the mirror.
- Do not engage immediately after a heavy meal.
- If thirst has appeared during training, you cannot deny yourself the desire to drink a small amount of water.
Fast weight loss at home
What kind of sport do you do at home yourself to lose weight as quickly as possible? Fitness with dumbbells is suitable for this purpose, but you should perform all exercises as quickly as possible, and then jump on a skipping rope. If the weather is nice outside, you can start your day with a light run in the fresh air. Many girls prefer to replace dinner with a jog around the house before the beach season - weight loss is guaranteed.
If the goal is to lose weight, and not just build muscle, you will have to rethink your diet. Often the performance of strength exercises provokes an increase in hunger, as a result of which a person not only does not lose weight, but also gains even more. so you should completely reconsider your eating habits.
The Importance of Proper Nutrition
The importance of good nutrition should not be underestimated. Among professional bodybuilders there is a well-known saying: "A slender belly is made in the kitchen." You can pump the press every day to abdominal pain, while the fat layer will not decrease by a centimeter. all because the main secret lies in nutrition.
You should purchase a kitchen scale and weigh each portion. Most people underestimate the importance of weighing portions, but it’s almost impossible to determine weight by eye. As a result, people overeat and wonder why the weight does not go away.
Every day, three nutrients should be present in the diet of a training person - proteins, fats and carbohydrates. If at least one is missing, then weakness may occur, problems with well-being will develop, the condition of the skin and hair will worsen. If a person is deficient in protein, then muscle tissue will simply not form from which, no matter how hard he tries to train. If possible, you should keep a food diary - write down each portion eaten and summarize in the evening - calculate the balance of the KBZhU. The required intake of kilocalories for those involved in sports can be calculated in a calculator. As a rule, for girls this number is between 1200-1900 kcal, for men - between 1500-3000 kcal.
How to motivate yourself to regular training
Sports at home will help to find a beautiful and chiseled figure, lose weight and build muscle. But only on one condition - if you engage in regularly at least six months. The optimal number of workouts per week is three, the duration of one workout is one hour (including warm-up and warm-up). How to motivate yourself to such work if you get tired at work, and the household distract? Here are some simple tips:
- hang a photograph on the refrigerator or in front of the desk, which shows a person with the figure you are dreaming of;
- put on your phone a reminder to start a workout;
- promise yourself a pleasant pastime after a good workout (for example, a trip to an amusement park);
- to get yourself a stylish thing a couple of sizes smaller (suitable for those people whose training goal is to lose weight).