More and more women today do not have enough time to visit the gym. Yes, and this is not an expensive pleasure - a subscription to a trendy fitness club. How to maintain health and youth, remain attractive? You can do physical exercises yourself. About how to properly compose and conduct training at home for girls, we will tell in our material.
Features of homework
With proper organization, physical training at home can be no less beneficial than professional. But this will require considerable effort.
First of all, you need to evaluate your own health. To do this, it is recommended to undergo an examination in the clinic. Since for certain diseases there are contraindications to various exercises. When practicing in a specialized sports club, such an examination is carried out by a sports doctor, and the coach selects exercises based on the results.
Often, training at home does not bring the desired results. Why is this happening? Most often, the reason is that changes in the figure can not be noticed immediately. This fact significantly reduces motivation, and this, in turn, leads to irregularity of classes, a decrease in their quality.
It should also be noted that women during home workouts often give their best not to full force or perform movements incorrectly, while in the fitness club a demanding trainer monitors the quality of the exercise. Therefore, training at home, you can use the video recordings of training professionals.
The benefits of training at home
Undoubtedly, training at home for girls has its advantages:
- Saving money.
- Classes are held at any convenient time.
- Every day you can change the type of training, direction.
- Music is selected individually according to desire and mood.
- You can engage in any comfortable clothing without worrying about your appearance.
- The program is compiled individually.
Training goal
The decision was made to conduct training at home - where to start? First, you should really assess the strengths and weaknesses of the figure, determine the "front of work". It is important to set a specific, concise goal that can really be realized. It is clear that I want to lose weight, and pump up the press, and tighten my chest, and preferably right tomorrow ... But it is necessary to set clear goals and purposefully go to them. For example, the primary goal is to lose weight by 2 kg, increase the volume of certain parts of the body or you need a uniform load on the whole body in order to increase muscle tone, develop stamina, etc. Accordingly, then a program is drawn up aimed at solving the problem.
Type of training
Depending on the task, you should choose the type of activity. For example, if weight loss workouts are needed, girls will need cardio loads (running, jumping rope) and exercises for different muscle groups with low weight but high intensity.
But to increase muscle volume and develop endurance, attention should be paid to power loads.
Effective exercises are circular training for the press. For girls, this type of physical activity at home is most suitable.
Circular training - an effective option for losing weight at home
The so-called circular training is rapidly gaining popularity. Since this complex includes exercises for different muscle groups. In addition, it efficiently and quickly burns fat mass due to the fact that it uses low weight with a high intensity of movement. And such a lesson takes only 20-30 minutes.
How is such training conducted at home for girls? A set of 10-15 exercises for different muscle groups is made up. They are performed at a fast pace, starting with the simplest with a gradual complication. The number of repetitions 20-50 times depending on the physical fitness of the trainee. You need to repeat 3 circles with a minute break between each.
Time for classes
In order to achieve the desired results, you need to engage regularly. The best option is to train every other day, as the muscles need time to recover.
It is proved that training at home for girls brings the best result if carried out from 11 to 13 hours or in the evening from 17 to 19 hours. It should also be remembered that you can not engage on a full stomach.
Home Workout Equipment
Of course, you can do it without any equipment at all. Jogging in the fresh air, jumping rope or raising plastic bottles of sand will lead to the same result as training in the gym.
For girls, you can offer to use a sports hoop, expander, weighting materials during classes - additional weight will speed up the process of achieving the desired result. A home exercise machine (for example, “Bicycle”, “Orbitrek” or “Treadmill”) will become a real assistant for conducting independent workouts. And dumbbells will increase the load if necessary.
Choose music
To increase the effectiveness of classes, you will need music for training. For girls, popular modern tracks, mixes are suitable. Music sets the pace of exercise, and, therefore, heart rate and fat burning rate. How to choose a suitable melody? Here are some suggestions:
- the choice of music depends on the type of training;
- the pace should be uniform, with a gradual increase in intensity;
- There should be no pauses between tracks;
- it is undesirable to choose music from films, with words - this knocks you off from training;
- lyrical melody is suitable only for yoga or relaxation at the end of the workout;
- Pop music sets the pace for jogging and outdoor activities, but for strength training it is recommended to choose something “heavier”.
It is important that you inspire, tune in the necessary manner, help in the exercise music for training. It is especially important for girls to choose the right melodies.
We compose a program
The program is developed individually, taking into account various factors. We offer an approximate training plan for girls, designed to reduce weight and increase muscle tone of the whole body:
- Jogging in the fresh air - 15 minutes (in an apartment you can replace with lifts on a low bench, jumping).
- Squats - 3 sets of 20 times.
- Lunges - 3 sets on each leg 15 times.
- Push-ups from the crossbar - 3 sets of 10 times.
- Exercises for the press (lifting the torso with and without twisting, the exercise "bicycle", alternately lowering the legs from a supine position, static pauses). Such exercises are performed as follows: 16 repetitions, then swing 3 counts (8 times), 7 counts (2 times) and static hold on the body position for up to 30 seconds.
- Stretching exercises: turning the body to the sides from a sitting position on the floor, leaning forward towards the legs, “butterfly”.
- Breathing recovery.
Tips for beginners
Training in the gym for girls differs from homework in that in the sports club an experienced trainer will not only competently draw up a program, but will also monitor the correctness of its implementation. Therefore, in order to achieve results at home, first of all, you should stock up on willpower and determination. Before starting classes, evaluate your capabilities and set the desired result.
And also for training to be effective, you need to monitor nutrition. It should be enriched with proteins, and the intake of fats and empty carbohydrates should be minimized.
It should be noted that training at home for girls is significantly different from the "male version". Usually, the stronger sex tends to increase the volume of the muscles of the shoulder girdle, while ladies do not need it at all. For women, it is preferable to make a complex consisting of cardio load and exercises on the abs and hips.
Given the recommendations of this article, you can independently draw up a long training plan for girls at home, as well as correctly implement it and achieve the desired results.