Regular classes And proper nutrition– the key to excellent physical shape. This truism is known to many, but due to various circumstances, not everyone can go to the gym. In such situations, a way out may be a program to conduct workout at home.
Features of training at home
A characteristic feature of the vast majority of home muscle workouts is limited quantity equipment used. This is a limiting factor for increasing the number of elements performed, and also does not allow the load to constantly increase.
After all, few people can afford to equip a full-fledged gym in one of the rooms. Since this requires financial costs and the availability of free space.
In order to start home muscle training, there is no need to purchase an expensive multifunctional exercise machine. As a rule, the higher the price of a projectile, the less useful it is in practice. It’s cheaper to take a closer look at the most necessary equipment.
Representatives of the fair sex will need collapsible dumbbells and a jump rope. Men may not be satisfied with the minimum set, since they will also need crossbars and parallel bars or a bench for bench press.
Ideally, a home sports corner would be well equipped with a barbell with a set of weight plates and squat racks. But such a purchase can be postponed until better times, and to start training, dumbbells and a bench will be enough.
Sports equipment is one thing, but having a strong motivation to change yourself is a completely different matter. Working out in the gym, surrounded by other people, you involuntarily begin to compare yourself with them, look up to others, try to achieve impressive results, etc.
At home, alone with oneself, the absence of a serious motivational component can lead to irregularity of classes and, as a result, delay the approach of the desired effect. Only if you have a strong desire to achieve your goal can you switch to a home workout regimen.
How to properly train at home
To workout at home gave results, adhere to the basic rules - systematic and regular training. The lack of a system reduces the effectiveness of the most effective exercise significantly. You will have to strictly adhere to the chosen study schedule and give up bad habits that distract you from achieving your main goal. Only by leaving everything unnecessary can you move forward.
Each workout should have an organizing and mobilizing beginning - a warm-up, the duration of which is at least 10 minutes and depends on the upcoming load. This is a kind of mindset for effectively achieving results, as well as a necessary preparatory stage for muscle fibers, warning against ruptures, sprains and other injuries.
The total duration of the training is approximately an hour, and the pace is selected in such a way that it is possible to complete the entire set of exercises for home workouts within the allotted time. The length of pauses between sets depends on the final goal of the workout. If it's developing endurance or fighting overweight, then a thirty-second break will be enough. When increasing muscle mass It is permissible to increase the break to 2 minutes. In any case, extraneous matters will distract and disrupt the pace and rhythm, so you should forget about them during the training.
Any business has a beginning and an end, including home workouts. Therefore, each lesson ends with a cool-down, the purpose of which is to gradually transition the body systems, especially the cardiovascular system, to a normal state. Typically, stretching or running elements are performed at a calm pace during the last 10 minutes of the workout. A cool-down will allow your muscles to recover faster after intense exercise!
Exercises for training at home
In the home gym arsenal, weighted squats should be at the top of the list of basic exercises for the home. Squats are basic exercise, which trains not only the legs, but also perfectly stimulates the release of testosterone, which in turn will accelerate the growth of muscles throughout the body.
Push-ups have been the most famous exercise since childhood; due to their simplicity, push-ups are very popular in home workouts. Push-ups are an excellent alternative to the bench press and dips, especially since not everyone has a bench press or parallel bars at home.
Pull-ups on a horizontal bar are the main exercise for the back muscles; the only drawback is that not everyone has a horizontal bar at home. Our team recommends acquiring this equipment, because during pull-ups, not only the back muscles are pumped, but also the arms and even the abs, so it is obvious that the horizontal bar is for workout at home required.
If you still decide that you don’t want to install a horizontal bar at home, then we have selected for you alternative exercises These are bent over rows and deadlifts with dumbbells or any other weight.
Above we described the most effective exercises For workouts at home, in fact, there are a huge number of exercises that can be done at home and it makes no sense to list them all, so we have compiled home workout program given the lack of equipment.
Home workout program
| Workout #1 | Workout #2 | Workout #3 |
| Jumping rope 10 minutes | Jumping rope 10 minutes | |
| Squats with weights 3x15 | Push-ups (parallel bars or bench press) 3x20 | |
| Seated dumbbell press 3x12 | Shrugs 3x12 | |
| Press bike exercise 3x20 | Press crunches 3x20 | Reverse crunches 3x20 |
Home workout program for weight loss
| Workout #1 | Workout #2 | Workout #3 |
| Jumping rope 15 minutes | Jumping rope 15 minutes | |
| Squats 3x25 | Push-ups 3x20 | Pull-ups on the horizontal bar 3xmax (or bent-over rows) |
| Jump squats 3x15 | Seated dumbbell press 3x12 | Shrugs 3x20 |
| Deadlift with dumbbells 3x20 | Lifting dumbbells in front of you 3x15 | Curls with dumbbells 3x12 |
| Press crunches 3x20 | Reverse crunches 3x20 | |
| Jumping rope 15 minutes | Jumping rope 15 minutes | Jumping rope 15 minutes |
Training program for girls at home
| Workout #1 | Workout #2 | Workout #3 |
| Jumping rope 20 minutes | Jumping rope 20 minutes | |
| Squats 3x20 | Push-ups 3xmax | Deadlift with dumbbells 3x15 |
| Lunges with dumbbells 3x15 | Seated dumbbell press 3x12 | Shrugs 3x20 |
| Lying pelvic lift 3x20 | Bent-over dumbbell row 3x15 | Curls with dumbbells 3x12 |
| Press bike exercise 3x20 | Press crunches 3x20 | Reverse crunches 3x20 |
To all those who like to sip iron or just passing by, hello! Today, in this article we will talk to you about a very important topic for people who are just starting their journey into the iron world. It's about correct drafting such an integral component as a training program in gym. The training process will be chaotic and incorrect if there is no clearly thought-out plan for your actions.
Each goal is achieved sequentially when a person follows a certain plan, be it the goal of getting rich or, as in our case, building a beautiful, sculpted and aesthetic physique. If a person has a plan, it makes it easy to concentrate on his goal and go towards it. Without the right approach to his training, the athlete will stagnate in one place, and there will be almost no results. The training program and management will help you determine the effectiveness of the program itself, track the results, and if they are not satisfactory or are absent at all, change the program. In one word, “experiment.” We have already talked about the importance of the training diary in the training process itself, and our topic for today was also mentioned. But in that article I briefly described the basic principles. In this article, I will try to explain and analyze these principles in as much detail as possible, and also give recommendations so that people know how to create a training program correctly.
IDEAL PROGRAM AND SPECIALIST COACH
The vast majority of beginners firmly believe in the existence of some kind of training program that will help them become big and strong in a short time. Coming to the gym after winter with the goal of “pumping up before summer” is direct proof of this. ATTENTION! There is no such training program, there is only hard work on yourself. Miracles, at least in bodybuilding, do not happen. Building a good, athletic physique takes years of work, but the results are worth it.
As practice and observations in different gyms show, most trainers give the same program to absolutely everyone, making small changes that depend on different aspects. In principle, if the coach is good, like , and knows a lot about his business, this is not so bad, because even a coach with extensive experience is not able to immediately create an ideal training program for you. This can easily be explained by the fact that you need to experiment, adhering to the basic criteria. It’s clear that if you are a beginner, the coach will never tell you to immediately do or. At first, he will exclude from training split dangerous exercises and will give you some exercises in the simulators, for example: push-ups, etc. At the initial stage, the main goal of training will be to prepare the athlete’s body for heavy loads, so to speak, “strengthening the physique.” In general, the main thing is that the coach is good and does not give you, as training plan complete nonsense. To avoid this, today we will try to clearly explain to you what’s what.
TRAINING FREQUENCY AND MUSCLE GROUPS RECOVERY
How to create a training program? First of all, you need to decide on the frequency of training and frequency 
training of a separate muscle group. So that you can understand everything better, I will explain it clearly. Our body consists of large and small muscle groups. The large ones include: chest, back and of course legs. Small muscle groups: trapezius, deltoids, triceps, biceps and so on. Logically, due to their size, large muscles take much longer to recover than small muscles. Therefore, it will take more than one day to recover. As muscles increase in size, they need more time to rest and recover. Also, the recovery period depends on the load you receive during training. The more load, the more time it takes to recover. This is all theory backed by logic and science.
Of course, this information is not particularly needed at the initial stage, but in order to train correctly in the future and not make common mistakes, I advise you to spend more time reading such information. It will be very useful!
Regarding restoration, everyone has their own opinion. But for the most part, one muscle group should be trained once a week. This way, there will be enough time for the muscles to rest and recover. Many weight training programs have been built on this principle. There are, of course, five-day and six-day ones. But this already applies to more experienced athletes and professionals.
DURATION OF THE TRAINING PROCESS AND REST BETWEEN SETS
Typically, the training duration is one hour. This time is enough to train all the muscle groups that the athlete has planned. There are many types of training programs: circuit training, training with application and so on. With such variety, the break between sets is slightly different, but since we are talking about a standard workout, the desired rest period is no more than 2 minutes. It's better to do it in 1 minute, this way you will expand the range of exercises that you can do in one hour. To train so intensely, it must be appropriate. If you eat poorly, then you will need more time to recover between sets and the exercises themselves, and this already reduces the effectiveness of the workout, not to mention the reduction in working weight.
WHAT SPLIT SHOULD I USE?
Beginners can use . This is the standard option for training program. Split, translated into Russian means “splitting”, that is, using this term in bodybuilding, it means the distribution of individual muscle groups across training days. For example, if we consider the standard option: Monday – chest, triceps; Wednesday – back, biceps; Friday – legs, shoulders. As for Friday, I think it’s better to have a separate training day for training your shoulders, and on leg day, train your legs and calves. In principle, a beginner can work out several muscle groups in one workout, because for beginners, the recovery process goes faster than for experienced athletes. This is due to the fact that muscle tissue the new ones have less.
For especially thin athletes (hard gainers or), you can train the whole body in one workout, since they recover much faster than everyone else.
WHICH MUSCLES SHOULD BE TRAINED TOGETHER AND IN WHAT ORDER SHOULD THIS BE DONE?
There are many opinions about what muscle groups swing together. We have already mentioned the standard option: Monday – chest, triceps; and so on... There are athletes who pump, that is, those muscle groups that are parallel to each other, for example, biceps and triceps, chest and back. Arnold Schwarzenegger himself liked to train according to this principle.
As you become more experienced, you can try different training options. Bodybuilding is a sport in which you need to find your own training method so that it suits you, constantly experiment, and also not allow your muscles to get used to the load.
Suitable for beginners standard workout: back - biceps, chest - triceps, legs - shoulders.
So that you understand in what order you need to train the planned muscle groups, we will look at a little theory. Each muscle group has its own functions. There are pushing groups: chest, triceps, deltoids; there are biceps and back, which perform the “traction” function. Let's also not forget to mention the legs. If you start a “chest, triceps” workout by training the triceps, this will be a bad idea, since they perform only one pushing function, the triceps will first get tired, and you will not be able to effectively work the chest.
Remember one thing golden rule: large muscle groups need to be pumped at the beginning of the training process. Naturally, when it is said “at the beginning of training”, it means after a thorough and.
As for the legs, this is the largest muscle group in the human body, and in my opinion, as I said at the very beginning, it is better to devote a separate training day to training the legs.
HOW TO SELECT EXERCISES FOR TRAINING
There is nothing complicated here. There is no need to come up with any exercises, everything has already been done. In the ““ section, we have provided many prototypes of programs and exercises along with them, which you can use and, in the process, adjust to suit yourself.
CONCLUSIONS AND WISHES
As you may have noticed, regarding all of the above, the selection of a training program for each person is carried out individually, based on physical indicators etc. I hope you understand how to properly approach creating a training program. If you don't have a trainer at the gym, it is quite possible to do the analysis yourself and create a training program that will suit you based on your goals, subsequently experimenting and making adjustments to the program. But it is best to consult with experienced trainer, which suggests what and how to do correctly. The most important thing is to do everything wisely and not take some mega programs of professionals or something like that. Good luck to everyone in creating your training programs!
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So, any training consists of three parts: introductory-preparatory (also known as warm-up), main and final.
In the introductory and preparatory part, your task is to turn on all the body systems, warm them up, test them and confirm their full readiness to move to the next level. Warm-up should last about 10 minutes.
During the main part, you solve the main tasks that depend on your goal, be it slender legs, round butt or impressive looking biceps. The duration of this part depends on the load and selection of exercises. The average duration of the main part is 30 minutes.
The final part involves gradually reducing the load and bringing the body to a state close to the one it was in before starting the workout. The cool-down usually lasts about 10 minutes.
Rule #1. Always start your workout with a warm-up! Warm-up prepares the body both physically and psychologically for the upcoming load. If you have a plan, never take it right away heavy weight. The weight during warm-up should be 50–70% of maximum weight that you are going to use during your workout.
Since everyone has their own goals, the total duration and load may be different. For example, a main session, during which you will work specific muscle groups to achieve your goal, can be quite intense and last from 45 minutes to one hour. If this is an auxiliary option, just a warm-up and a slight shake-up so that the body does not get used to the load, then the load should be small, and such an activity may take very little time.
Rule No. 2. Try not to focus on the same exercise or set of exercises, as our body quickly adapts to new loads and over time, the effectiveness of the exercises will decrease. It will also be useful to change the technique periodically.
Selecting exercises for training
If you decide to do complex training(that is, for the whole body), then you will need to select 1-2 exercises from each section, which usually follow in a certain order.
- Quadriceps: squats, lunges, one-leg squats, box jumps.
- Glutes and hamstrings: hip lift, deadlift, deadlift with straight legs, step ups, good morning bends (with a barbell or bodybar on the shoulders).
- Chest, shoulders and triceps: chest press, overhead press, dumbbell bench or incline press, bench press, push-ups.
- Back, biceps and forearms: standard pull-ups, reverse pull-ups, pulling dumbbells to the chin.
- Abs and lower back: plank, side plank, fitball press, hanging leg raise, mountain climber, jumping with knees to chest.
Recommended number of approaches for each exercise - 2–5. The total number of approaches that your workout will consist of can range from 15 to 27 - this is a volume that will help you keep yourself in good shape, develop, and not overwork yourself.
Recommended number of repetitions in one approach- 8–16 times. If you can do more without causing damage to your body, do it or take additional weight.
Remember to lightly stretch (for 20-30 seconds) the “working” muscles after performing the sets.
Examples of approaches
For example, with a light weight you can perform 32 squats with lunges on each leg with a change of rhythm. Change legs every 8 repetitions. An example of changing the rhythm: squats for 4 counts, for 2 counts, for each count, three “springs” at the bottom, eight “springs” at the bottom and static for 8 counts.
Your squat-lunge routine might look something like this:
- 2 repetitions for 2 counts;
- 8 repetitions for each count;
- 4 repetitions with 3 “springs” at the bottom;
- 8 repetitions for each count;
- 2 repetitions with 8 “springs” at the bottom;
- static below for 8 counts;
- 8 repetitions for each count;
- change of leg.
The above example is taken from a standard group fitness training session and is intended mainly for girls, but the rare guys who drop by for such training usually take a weight of 10-15 kg. If you take really heavy weight (20 kg or more), then the structure and number of approaches changes. With this weight, 8–16 of the most common repetitions will be enough. You can add an 8-count static at the end if the weight is relatively light.
Try to work with a weight that is familiar to your body, change it only after a trial workout and use the above algorithm: 5-6 exercises for different parts of the body, 2-5 approaches, 8-16 repetitions per set. It is also not recommended to perform complex exercises that require careful supervision without a trainer. Physical activity should bring pleasure and health, not injury and problems. ;)
Workouts at home is a wonderful opportunity to work on improving your body without spending a lot of money on personal trainer at the fitness club. Also, training at home helps you use your energy rationally and effectively. free time, devoting enough time to your family or hobby, and not spending it on the long road to the club. Many girls, especially young mothers on maternity leave, try to lose weight and tone their muscles on their own, training using numerous videos on the Internet and in particular my videos, and to my great joy they are doing great! Home workout programs, which I shoot specifically for a female audience, are more universal and suitable for most of my subscribers, but, of course, not all. Each body is individual, and if there are any diseases or health contraindications, then not all exercises may be suitable. When it comes to more intense training, there can be a lot of these restrictions. Today I would like to try to teach you, dear girls, how you can make up your own home workout program, taking into account your individual figure characteristics, as well as possible contraindications. Also, at the end of our training, I will provide you with several, as a clear example of how to build your home workouts. So let's begin.
Variety of home workouts
The first thing I want to say is, of course, about the numerous options workouts at home. What I love about home training is that at home you can come up with any training program that comes into your head. Fantasize - I don’t want to, it’s called =) I will highlight only the most basic types of training that can be done at home:
1. Strength training with your own body weight.
2. Strength training with additional sports equipment (dumbbells/bodybar/ball/weights/elastic bands).
3. Cardio training.
4. Interval training and high-intensity training (HIIT, Tabata, etc.).
5. Plyometric training.
6. Pumping training.
Based on these types of training, you can create different training programs for girls with different goals and wishes.
Let's start looking at each type of training in order so that you can form a specific idea about each of them and their effectiveness for you personally.
Strength training with weights own body
Strength training with weights own body - this is execution physical exercise without additional burden. Exercises with own weight makes your core and stabilizer muscles stronger, which means you will have better control over your body.
WHO ARE THESE TRAININGS FOR?
When we talk about strength training with your own body weight in a calm, measured mode, it is well suited for girls who are just starting to get acquainted with fitness, and, of course, for young mothers after childbirth. I will talk about other types of strength training without weights further, and they will already be for a different category of girls.
Types of exercises with weights own body:
1.On top part body (arms, chest, back):
- different types of push-ups
- hyperextension
- squats
- swing your legs
- gluteal bridge
- lunges
3. Ab exercises
- types of crunches
- types of planks (classic, side, etc.)
- exercises for the lower part of the abs with lowering and raising the legs
- setups, etc.
Training with additional sports equipment
WHO ARE THESE TRAININGS FOR?
Workouts with additional equipment Suitable for both beginners and well-physically trained girls. It all depends on the weight of the burden. For beginners, you need to use smaller weights, for example, dumbbells from 1 to 2 kg, a body bar - 2-4 kg, weights for the legs of 1 kg, and for an already advanced level you can take heavier weights: dumbbells 5-8 kg, body bar 8- 10 kg, leg weights 3-5 kg.
These workouts affect our body in the following way:
√ strengthen muscles, tendons, ligaments and bones, improving their joint function;
√ increase metabolism, causing a hormonal response in the body (release of growth hormone, testosterone, adrenaline, etc.);
√ improve cardiac function;
√ increase the level of good cholesterol in the blood, etc.
Types of exercises with additional weights:
1. On the upper body (arms, chest, back):
- lateral raises with dumbbells
- lifting a bodybar/dumbbells in front of you
- bodybar/dumbbell press from chest/overhead
- raising arms while lying on the floor
2. On the lower body (legs and buttocks):
- squats with bodybar/dumbbells/elastic band
- swing your legs with weights on your legs
- gluteal bridge with bodybar/elastic band
- lunges with dumbbells/bodybar
- deadlift with bodybar/dumbbells
Cardio workout
Cardio workout- this is the view physical activity, in which the main source of energy is aerobic glycolysis, i.e. oxidation of glucose with further release of fatty acids and their combustion as energy, in simple words: During the process, fat is burned as the main source of energy.
WHO ARE THESE TRAININGS FOR?
Cardio training is suitable for all girls, with the exception of those who have the following contraindications:
- Back problems (kyphosis, lordosis, scoliosis, osteochondrosis, intervertebral hernia, spinal injuries)
- Problems with knees and joints (arthritis, arthrosis, meniscus damage, gout, osteoporosis, previous surgeries, etc.)
- Pregnancy (in this case, jumping rope is prohibited, but light running is possible).
- Varicose veins
- Damaged tendons and ligaments
- Headaches
- Hypertension.
Effects of cardio training on the body:
√ have a beneficial effect on the cardiovascular system, increasing the volumetric stroke of the heart and improving blood supply to all organs and tissues;
√ increase metabolism due to increased blood circulation;
√ increase immunity;
√ relieve stress;
√ improve sleep quality;
√ trigger the fat burning process in your body.
Types of cardio workouts:
1. Jumping rope
- classic two-legged jumps
- scissor jumps
- with high knees
- jumps “overlapping”, etc.
2. Jumping exercises without a jump rope
3. Running in place
Plyometrics and interval training
The essence of plyometric exercises is to use the maximum number of muscle fibers when performing exercises in a minimum amount of time. short time. The idea is to maximize your metabolism by alternating exercises at a high-intensity pace with short rest or low-intensity exercise.
WHO ARE THESE TRAININGS FOR?
Explosive and intensive training suitable for girls who have been involved in sports for a long time and have good physical training and endurance. Pregnant girls who also have diseases cardiovascular system, knee and back problems, these workouts are contraindicated.
These two types of training:
√ develop muscle strength, speed and endurance;
√ force the body to work almost to the limit of its capabilities, which helps it burn large number calories in a short period of time;
√ mainly red (fast) ones are used muscle fibers, which are responsible not only for muscle strength, but also for muscle relief.
Types of plyometric exercises:
- Squat Jump
- Jumping lunges
- Jumping 180 degrees with a squat
- Burpee
- Plank “legs together and apart”, etc.
Pumping training
Training program for girls, built on the principle of “full amplitude + “shortened” (pumping) is one of the most effective programs at home using either little weight or no weight at all. Here, exercises performed in full amplitude (for example, deep squats) are combined with exercises performed in a shortened amplitude, which is ½ or ¼ of the movement of the full amplitude (spring). What does it mean? This means that we do several repetitions of the same movement over and over again without stopping. For example, we squat down and spring back into the squat for several repetitions. Due to this connection, a kind of muscle pumping occurs, during which the muscle is filled with blood, the release of anabolic hormones increases, and the process of fat burning occurs many times faster. I talked in more detail about pumping training and its benefits in the article, I recommend that you read it.
WHO ARE THESE TRAININGS FOR?
Pumping workouts at home with light weights are suitable for absolutely all women of any age and with any level of training.
So, we've looked at the most common types of workouts that you can use when creating your own. home workout programs. And it is not at all necessary to use only one type of training; the beauty of home training is that you can experiment as you want and come up with your own unique workouts, which will combine several types of training at once. So, firstly, it is much more interesting to study, and secondly, a change power elements cardio or plyometric exercises or strength exercises will have a very positive effect on both your results and general condition body.
Now let's move on to the more practical part of our question and find out HOW TO COMPLETE YOURSELF TRAINING PROGRAM AT HOME?
- The first thing you must do is determine in what order and what you will do during your training, that is, determine the sequence of the training process.
- And the second step is to choose (if necessary write down) the exercises that you will do during your workout.
Sequence of the training process
When we talk about any workout, we must remember the main parts of which it consists, but depending on what type of training we choose, the number of these parts will depend. For example, let's take classic strength training. Its sequence should be like this:
- Main part – 45-60 min
- Cardio* – 10-30 min
- Stretching – 5 min
*This stage is desirable, but if it is not possible to do cardio after strength training, then you can do it on a separate day.
If you decide to do plyometric or interval training, then the sequence remains the same, but with some changes in the duration of the main part and cardio.
- Warm up and joint gymnastics— 5-7 min
- Main part – 15-40 minutes
- Cardio* – 10-20 min
- Stretching – 5 min
*There may not be a cardio component after the main part, or you can leave it. It all depends on the duration of your workout and its intensity. The longer and more intense your main part is (35-40 minutes), the more likely it is that you simply won’t need to do cardio after it, since you will already be training very intensely. But if your workout only took 15 minutes, and its intensity was average (not at your maximum), then most likely it makes sense for you to do more at the end. light cardio within 20 minutes. There is no single template here; you should always focus on your feelings and take into account the goal that you want to achieve with these workouts.
Principles of home training
When you make your own home workout program, then you need to approach this issue responsibly and think carefully about the structure of the training, as well as the number of approaches and repetitions of each exercise. Doing exercises “from scratch” you will not be able to achieve the desired goals and achieve good results no matter how much you train.
Basic rules when creating a training program:
- Determining the working muscle groups that you will work during your workout (for example, back and chest or buttocks, legs and abs);
- Choice of exercises;
- Determining the rep range or time to complete the exercise (for example, 20 reps or another option: 40 seconds of work and 15 seconds of rest);
- Thinking in advance about modifications (variations and complications) of your exercises during training:
The principle of “shortened amplitude” (pumping)
Using Statics
Changing working weight
Increasing intensity, etc.
Using these simple rules, you can very competently build your training process and get the most effective results from it.
Now, let's move on to look at a few training programs for girls at home using different methods and principles.
Training program for girls using the pumping principle
This workout is most suitable for girls who have a pear or pear body type. hourglass, since it is aimed mainly at working out such problem areas, like, thighs, buttocks and triceps arms.
Type of training: circular. In total you need to do 3 circles of 7 exercises. There is no rest between exercises, rest between circles is 2 minutes.
Working muscle groups: legs, buttocks and triceps.
Number of repetitions: from 15 to 40.
Inventory: dumbbells 1-3 kg, jump rope.
- Squats – 15 and 10, 3 springs at the lowest point.
- Extension of arms from behind the head while sitting – 15 and 10, 3 springs at the bottom
- Back lunges – 15 and 15, 3 springs each (first right foot do lunges, then left)
- Reverse push-ups from the bench – 12-15
- Taking the leg back in a knee-elbow position – 20 and 15, 3 springs at the top point (each leg)
- Push-ups narrow grip from knees – 12
- Leg swings lying on your side – 20 and 20 with 3 springs at the top (first with the right leg, then with the left)
Rest – 2 minutes.
Repeat the entire complex 2 more times.
Cardio: jumping rope - 15 minutes.
Stretching.
Training program for girls using plyometrics
This type of training is suitable for girls who are already familiar with intensive training and who have no contraindications to this species training (see above).
Type of training: classical training in approaches (x4 - 4 approaches or x1 - 1 approach). Rest between sets – 7 seconds.
Working muscle groups: chest, arms and legs.
Working hours: 30 seconds (this is one approach).
Rest: 7 sec.
Inventory: dumbbells 1-3 kg, jump rope.
Warm-up and joint gymnastics - 5-7 min
- Stepping up a hill – 30 seconds with each leg in turn (x4)
- Burpees with push-ups – 30 sec x1
- Scissor plank – 30 sec x1
- Raising arms to the sides while lying on your back – 30 sec x4
- Squat jump – 30 sec x1
- Jumping rope – 30 sec x1
- Squat and leg lift to the side - 30 seconds with each leg in turn (x4)
- Push-ups wide grip upside down – 30 sec x4
- Squat jump with a 180 degree turn – 30 sec x1
- Jumping lunges – 30 sec x1
Stretching
Home workout program for scoliosis
This workout is aimed at strengthening the back muscles. It is suitable for girls who have back problems or pain in the lower back due to sedentary life and low mobility.
Type of training: circular. In total you need to do 4 circles of 5 exercises. There is no rest between exercises, rest between circles is 2 minutes.
Working muscle groups: back.
Number of repetitions: from 15 to 20.
Warm-up and joint gymnastics - 5-7 minutes.
1. Tilt of the body with arms forward – 20
2. Raising your arms forward to the same level as your head and body (standing at an angle) – 20
3. Change of arms while bending over – 20
4. Hyperextension – 15
5. In boat pose, move your arms straight back along the body – 15
Stretching
I hope this article was useful to you, and now you know how you can create your own home workout program, taking into account all your problem areas and wishes. If, for some reason, you are not completely sure that you can correctly compose training program, then I am at your service. Write to me by email [email protected], and I will definitely help you realize your goals and get the figure of your dreams!
Sincerely yours, Janelia Skripnik!
