Regular exercise and proper nutrition are the key to excellent physical shape. This common truth is known to many, but due to various kinds of circumstances, not everyone can go to the gym. In such situations, a program to conduct workout at home.
Features of training at home
A characteristic feature of the vast majority of home workouts for muscles is the limited amount of equipment used. This is a limiting factor for increasing the number of executed elements, and also does not allow you to constantly increase the load.
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 workouts for muscles, there is no need to purchase a multifunctional expensive simulator. As a rule, the higher the price of the projectile, the less useful it is in practice. Cheaper to look at the most necessary shells.
The fair sex will need collapsible dumbbells and a skipping rope. Men may not be satisfied with the minimum set, since they will also need crossbars and bars or a bench for bench press.
Ideally, it is good to equip a home sports corner with a barbell from pancake sets and squat racks. But such a purchase can be postponed until better times, and dumbbells and a bench will be enough to start training.
Sports equipment is one thing, but having a strong motivation to change yourself is another matter entirely. Studying in the gym, surrounded by other people, you involuntarily begin to compare yourself with them, equal others, try to achieve impressive results, etc.
At home, alone with yourself, the lack of a serious motivational component can lead to irregularity in classes and, as a result, delay the approach of the desired effect. Only if you have a strong desire to achieve your goal, you can switch to a home training regimen.
How to train at home
To workout at home gave the result, adhere to the basic rules - the systematic and regularity of classes. The lack of a system reduces the effectiveness of the most effective exercise at times. You will have to strictly adhere to the chosen schedule of classes and give up bad habits that distract from achieving the main goal. Only leaving everything unnecessary, you can move forward.
Each workout should have an organizing and mobilizing start - a warm-up, the duration of which is at least 10 minutes and depends on the upcoming load. This is a kind of attitude to effectively achieve 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 a set of exercises for home workouts for the allotted time. The length of the pauses between sets depends on the ultimate goal of the workout. If this is the development of endurance or the fight against excess weight, then a thirty-second break will be enough. With an increase in muscle mass, it is permissible to increase the break to 2 minutes. In any case, extraneous matters will distract and knock off the pace and rhythm, so you should forget about them for the duration of the workout.
Every business has a beginning and an end, including home workouts. Therefore, each lesson ends with a hitch, the purpose of which is the gradual transition of body systems, especially the cardiovascular system, to a normal state. Usually perform elements for stretching or running at a calm pace during the last 10 minutes of training. A hitch will allow muscles to recover faster after an intense load!
Home workout exercises
In the arsenal of a home workout, weighted squats should be at the top of the list of basic exercises for the house. Squats are a basic exercise that trains not only the legs, but also perfectly stimulates the release of testosterone, which in turn will accelerate the growth of the muscles of the whole body.
The floor push-up is the most famous exercise since childhood, because of its simplicity, floor push-ups are very popular in home workouts. Floor push-ups are a great alternative to the bench press and dips, especially since not everyone has a bench or parallel bars at home.
Pull-ups on the 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 getting this equipment, because during pull-ups, not only the back muscles, but also the arms and even the press swing, so it is obvious that the horizontal bar is for workout at home required.
If, nevertheless, you decide that you don’t want to install a horizontal bar at home, then we have selected alternative exercises for you - bent over row and deadlift with dumbbells or any other weight.
Above we have described the most effective exercises For workouts at home, in fact, there are a huge number of exercises that can be performed at home and listing them all does not make sense, so we made home workout program given the lack of equipment.
Home workout program
| Workout #1 | Workout #2 | Workout #3 |
| Jump rope 10 minutes | Jump rope 10 minutes | |
| Weighted squats 3x15 | Push-ups from the floor (bars or bench press) 3x20 | |
| Seated Dumbbell Press 3x12 | Shrugs 3x12 | |
| Bicycle press exercise 3x20 | Twisting on the press 3x20 | Reverse crunches 3x20 |
Home workout program for weight loss
| Workout #1 | Workout #2 | Workout #3 |
| Jump rope 15 minutes | Jump rope 15 minutes | |
| Squats 3x25 | Push-ups from the floor 3x20 | Pull-ups on the horizontal bar 3xmax (or traction in an incline) |
| Jump Squats 3x15 | Seated Dumbbell Press 3x12 | Shrugs 3x20 |
| Deadlift with dumbbells 3x20 | Lifting dumbbells in front of you 3x15 | Curl with dumbbells 3x12 |
| Twisting on the press 3x20 | Reverse crunches 3x20 | |
| Jump rope 15 minutes | Jump rope 15 minutes | Jump rope 15 minutes |
Workout program for girls at home
| Workout #1 | Workout #2 | Workout #3 |
| Jump rope 20 minutes | Jump rope 20 minutes | |
| Squats 3x20 | Push-ups from the floor 3xmax | Deadlift with dumbbells 3x15 |
| Lunges with dumbbells 3x15 | Seated Dumbbell Press 3x12 | Shrugs 3x20 |
| Lying pelvis lift 3x20 | Bent Over Dumbbell Row 3x15 | Curl with dumbbells 3x12 |
| Bicycle press exercise 3x20 | Twisting on the press 3x20 | Reverse crunches 3x20 |
To all those who like to sip iron or just passing by, hello! Today, in this article, we will talk with you about a very important topic for people who are just starting their journey into the iron world,. We will talk about the correct compilation of such an integral component as a training program in the gym. The training process will be chaotic, not correct, if there is no clearly thought-out plan of your actions.
Each goal is achieved sequentially when a person follows a certain plan, whether the goal is to get rich or, in our case, to build 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 their training, the athlete will stagnate in one place, and there will be almost no result. 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 absent at all, change the program. In a word, experiment. We have already talked about the importance of a training diary in the training process itself, and our today's topic 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, as well as give recommendations so that a person knows how to write a training program.
IDEAL PROGRAM AND TRAINING SPECIALIST
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 the winter, with the goal of “pumping up until the summer”, is a 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. It takes years to build a good, athletic physique, but the result is worth it.
As practice and observations in different gyms show, most coaches 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 an experienced coach is not able to immediately create an ideal training program for you. This is easily explained by the fact that you need to experiment, adhering to the basic criteria. Of course, if you are a beginner, the coach will never tell you to do or immediately. In the first couple, he will exclude dangerous exercises from the training split and give you some exercises in the simulators, for example: push-ups on the uneven bars, 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 trainer is good and does not give you complete nonsense as a training plan. To avoid this, today we will try to clearly explain to you what's what.
TRAINING FREQUENCY AND MUSCLE GROUP RECOVERY
How to make a training program? First of all, you need to decide on the frequency of training and the frequency 
training of a particular muscle group. In order for you to understand everything better, I will explain clearly. Our body is made up of large and small muscle groups. Large ones include: chest, back and of course legs. Small muscle groups: trapezius, deltas, triceps, biceps and so on. Logically, because of their size, large muscles take much longer to recover than small muscles. Therefore, the recovery will take more than one day. As muscles increase in size, they need more time to rest and recover. Also, the recovery period depends on the load that you get in training. The more stress, the more time it takes to recover. It's all theory backed up by logic and science.
Of course, this information is not really needed at the initial stage, but in order to train correctly in the future and not make commonplace mistakes, I advise you to devote more time to reading such information. She will be very useful!
When it comes to recovery, everyone has their own opinion. But for the most part, one muscle group should be trained once a week. Thus, there will be enough time for the muscles to rest and recover. According to this principle, many mass training programs are built. There are, of course, five-day, six-day ones. But this already applies to more experienced athletes and professionals.
DURATION OF THE TRAINING PROCESS AND REST BETWEEN SETS
Usually, the duration of the training 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, application training, and so on. With this 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 settle down in 1 minute, so you expand the range of exercises that you can do in one hour. To train so intensively, 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 training, not to mention the reduction in working weight.
WHICH SPLIT TO USE?
Beginners can use . This is the standard option for the training program. Split, translated into Russian means "splitting", that is, using this term in bodybuilding, it means the distribution of individual muscle groups over 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 set aside a separate training day for training the shoulders, and on leg day, train the legs and calves. In principle, a beginner can work out several muscle groups in one workout, because for beginners, the recovery process is faster than for experienced athletes. This is due to the fact that newcomers have less muscle tissue.
For especially thin athletes (hardgainers or), you can train the whole body in one workout, as they recover much faster than everyone else.
WHICH MUSCLES SHOULD BE TRAINED TOGETHER AND IN WHAT ORDER SHOULD I DO IT?
There are many opinions about which muscle groups to pump 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. According to this principle, Arnold Schwarzenegger himself liked to train.
As you become more experienced, you can try different workouts. Bodybuilding is a sport in which you need to look for your own training method so that it suits you, constantly experiment, also preventing the muscles from getting used to the load.
For beginners, a standard workout is suitable: back - biceps, chest - triceps, legs - shoulders.
So that you understand in what order you need to train the planned muscle groups, we will analyze a little theory. Each muscle group has its own functions. There are pushing groups: chest, triceps, deltas; there are biceps and back, which perform the function of "traction". Also, don't forget to mention the legs. If you start your “chest, triceps” workout with triceps, this will be a bad idea, since they perform the same pushing function, the triceps will get tired beforehand, and you will not be able to work out the chest productively.
Remember one golden rule: large muscle groups need to be pumped at the beginning of the training process. Naturally, when they say "at the beginning of a workout", 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 set aside a separate training day for training the legs.
HOW TO CHOOSE EXERCISES FOR TRAINING
There is nothing complicated here. There is no need to invent any exercises, everything has already been done. In the “ “ section, we have provided many prototype programs and exercises along with them, which you can use and adjust in the process.
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 the preparation of a training program. If you don't have a trainer in the gym, it's entirely possible to do the analysis yourself and create a training program that works for you based on your goals, experimenting and making adjustments to the program afterwards. But best of all, consult with an experienced trainer who will tell you what to do and how to do it right. The most important thing is to do everything wisely and not take any mega programs of professionals and the like. Good luck with your workout routines!
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So, any workout consists of three parts: introductory-preparatory (aka warm-up), main and final.
In the introductory part, your task is to turn on all body systems, warm up, test them and confirm that you are fully ready to move to the next level. The warm-up should last about 10 minutes.
During the main part, you solve the main tasks that depend on your goal, whether it is slender legs, a round butt, or an impressive-looking biceps. The duration of this part depends on the load and the selection of exercises. The average duration of the main part is 30 minutes.
The final part involves a gradual decrease in load and bringing the body into a state close to the one in which it was before the start of the workout. The cooldown usually lasts about 10 minutes.
Rule number 1. Always start your workout with a warm-up! A warm-up prepares the body both physically and psychologically for the upcoming load. If you have a plan, never take a lot of weight right away. The weight during the warm-up should be 50-70% of the maximum weight that you are going to use during the workout.
Since everyone has their own goals, the total duration and load may be different. For example, a core session that involves working specific muscle groups to achieve a set goal can be quite intense, lasting anywhere from 45 minutes to one hour. If this is an auxiliary option, just a warm-up and a slight shake so that the body does not wean from the load, then the load should be small, and such an activity can take quite a bit of time.
Rule number 2. Try not to get hung up 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 periodically change the methodology.
Choosing exercises for training
If you decide to do a compound workout (that is, a full body workout), then you will need to choose 1-2 exercises from each section, which usually follow in a certain order.
- Quads: squats, lunges, single leg squats, box jumps.
- Glutes and hamstrings: hip raises, deadlifts, straight-legged deadlifts, step inclines, good morning inclines (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, dumbbell chin-ups.
- Abs and lower back: plank, side plank, fitball press, hanging leg raises, climber, jumping knees to chest.
Recommended number of approaches for each exercise - 2–5. The total number of sets that your workout will consist of can range from 15 to 27 - this is the volume that will help you keep yourself in good shape, develop and at the same time not overwork.
Recommended number of repetitions in one approach- 8–16 times. If you can do more without harming your body, do it or take on extra weight.
Remember to lightly stretch (for 20-30 seconds) the “working” muscles after completing the sets.
Approach examples
For example, with a light weight, you can perform 32 squats with lunges on each leg with a change in rhythm. Change of leg goes every 8 repetitions. An example of a rhythm change: squat for 4 counts, for 2 counts, for each count, three “springs” below, eight “springs” below and static for 8 counts.
Your lunge squat work might look something like this:
- 2 repetitions for 2 counts;
- 8 reps per count;
- 4 repetitions with 3 "springs" at the bottom;
- 8 reps per count;
- 2 repetitions with 8 "springs" at the bottom;
- statics at the bottom for 8 accounts;
- 8 reps per count;
- leg change.
The above example is taken from a standard group fitness workout and is intended mostly for girls, but the rare guys who go to these workouts usually take 10-15 kg. If you take a really big 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 statics for 8 accounts at the end if the weight is relatively small.
Try to work with a weight 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 sets, 8-16 reps per set. It is also not recommended to perform complex exercises without a trainer that require careful control. Physical activity should bring pleasure and health, not injury and problems. ;)
Workout at home is a great opportunity to work on improving your body without spending a lot of money on a personal trainer in a fitness club. Also, training at home helps to rationally and effectively use your free time, devoting enough time to your family or hobbies, and not spending it on a long road to the club. Many girls, especially young mothers on maternity leave, are trying to lose weight and tone their muscles on their own, training on 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 suit most of my subscribers, but certainly not all. Each organism is individual, and if there are any diseases and health contraindications, then not all exercises may be suitable. When it comes to more intense workouts, there can be a lot of these restrictions. Today I would like to try to teach you, dear girls, how you can compose yourself home workout program, taking into account your individual characteristics of the figure, as well as possible contraindications. Also, at the end of our tutorial, I will provide you with a few as a good example of how to build your home workouts. So, let's begin.
Variety of home workouts
The first thing I want to talk about is, of course, 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 just comes into your head. Fantasize - I don’t want to, it’s called =) I will highlight only the most basic types of workouts that you can do at home:
1. Strength training with your own body weight.
2. Strength training with additional sports equipment (dumbbells / body bar / ball / weights / rubber bands).
3. Cardio workouts.
4. Interval training and high intensity training (HIIT, tabata, etc.).
5. Plyometric training.
6. Pumping workouts.
Based on these types of training, you can make various workout programs for girls with different goals and desires.
Let's start looking at each type of training in order, so that you have some specific idea about each of them and how effective they are for you personally.
Strength training with weights own body
Strength training with your own body weight is the performance of physical exercises without additional weights. Bodyweight exercises make your core and stabilizer muscles stronger, which means you'll have better body control.
WHO ARE THESE TRAININGS FOR?
When we talk about strength training with our own body weight in a calm, measured mode, they are 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 later, and they will already be for a different category of girls.
Types of exercises with weight own body:
1.On the upper body (arms, chest, back):
- different types of push-ups
- hyperextension
- sit-ups
- swing your legs
- gluteal bridge
- lunges
3. Abs exercises
- types of twists
- types of slats (classic, side, etc.)
- exercises for the lower part of the press with lowering and raising legs
- setups, etc.
Workouts with additional sports equipment
WHO ARE THESE TRAININGS FOR?
Training with additional equipment is suitable for both beginners and well-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, body bar - 2-4 kg, leg weights 1 kg each, 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 each.
These workouts have the following effect on our body:
√ 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):
- dilution of arms with dumbbells to the sides
- lifting bodybar / dumbbells in front of you
- bodybar/dumbbell press from the chest/behind the head
- spreading hands lying on the floor
2. On the lower body (legs and buttocks):
- bodybar/dumbbell/band squats
- leg swings with leg weights
- glute bridge with bodybar/elastic band
- lunges with dumbbells / bodybar
- deadlift with bodybar/dumbbells
Cardio workout
Cardio workout- this is a type of 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: fat is burned during the time as the main source of energy.
WHO ARE THESE TRAININGS FOR?
Cardio workouts are 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 the knees and joints (arthritis, arthrosis, meniscus injury, gout, osteoporosis, surgery, etc.)
- Pregnancy (in this case, jumping rope is prohibited, but easy running is possible).
- Phlebeurysm
- Damaged tendons and ligaments
- Headache
- Hypertension.
Effects of cardio training on the body:
√ favorably affect 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 the quality of sleep;
√ start the process of fat burning in your body.
Types of cardio workouts:
1. Jump rope
- classical jumps on two legs
- jumping "scissors"
- with high knees
- "overlap" jumps, etc.
2. Jumping exercises without a 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 the shortest possible time. The bottom line is to maximize metabolism by alternating exercise at a high-intensity pace with a short rest or a low-intensity load.
WHO ARE THESE TRAININGS FOR?
Explosive and intense workouts are suitable for girls who have been involved in sports for a long time and have good physical fitness and endurance. Pregnant girls who also have diseases of the cardiovascular system, problems with the knees and back, these workouts are contraindicated.
These two types of training are:
√ develop muscle strength, speed and endurance;
√ make the body work almost to the limit of its capabilities, which helps it burn a large number of calories in a short period of time;
√ mostly red (fast) muscle fibers are involved, which are responsible not only for muscle strength, but also for muscle relief.
Types of plyometric exercises:
- Squat jump
- Jumping lunges
- 180 degree jump jump with squat
- Burpee
- Plank "legs together-separated", etc.
Pumping workouts
Training program for girls, built on the principle of "full amplitude + "shortened" (pumping) - this is one of the most effective programs at home using either light weight or no weight at all. This combines exercises performed in full amplitude (for example, deep squats) with exercises performed in a shortened amplitude, which is ½ or ¼ of the movement from full amplitude (springs). 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 down in 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 workouts and their 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 looked at the most common types of workouts that you can use when compiling your own. home workout programs. And it’s not at all necessary to use only one kind of training, the beauty of home training is that you can experiment as you like and come up with your own unique workouts that will combine several types of training at once. So, firstly, it is much more interesting to do it, and secondly, changing strength elements to cardio or plyometric exercises to strength exercises will have a very positive effect on both your result and the general condition of the body.
And now let's move on to the more practical part of our question and find out, HOW TO MAKE YOUR OWN HOME TRAINING PROGRAM?
- The first thing you should do is determine in what order and what for what you will do during your training, that is, determine the sequence of the training process.
- And in the second step, you must choose (if necessary, write down) the exercises that you will do during your workout.
The 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 kind of workout we choose, the number of these parts will also depend. For example, take the classic strength training. Its sequence should be:
- Main part – 45-60 min
- Cardio* – 10-30 min
- Stretching - 5 min
*This step 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 a 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 minutes
- Main part – 15-40 min
- Cardio* – 10-20 min
- Stretching - 5 min
* There may not be a cardio component after the main part, but 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 work out very intensively anyway. But if your workout took only 15 minutes, and its intensity was average (not at the limit), then most likely it makes sense for you to do another light cardio for 20 minutes at the end. There is no one 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 responsibly approach this issue and think carefully about the structure of the workout, as well as the number of approaches and repetitions of each exercise. Doing exercises "from the bulldozer" you will not be able to achieve the desired goals and achieve good results, no matter how much you train.
Basic rules when compiling a training program:
- Definition of the working muscle groups that you will work out during your workout (for example, back and chest or buttocks, legs and abs);
- Choice of exercises;
- Determination of the range of repetitions or the time of the exercise (for example, 20 repetitions or another option: 40 seconds of work and 15 seconds of rest);
- Thinking in advance of modifications (modifications and complications) of your exercises during training:
The principle of "shortened amplitude" (pumping)
Using static
Changing the working weight
Increasing intensity, etc.
Using these simple rules, you can very competently build your training process and get the most effective result from it.
Now, let's move on to a few workout programs for girls at home using different methods and principles.
Training program for girls using the principle of pumping
This workout is most suitable for girls who have a pear or hourglass body type, as it is mainly aimed at working out such problem areas as the hips, buttocks and triceps of the 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 for 3 springs at the lowest point.
- Extension of the arms from behind the head while sitting - 15 and 10, 3 springs at the bottom
- Lunges back - 15 and 15 for 3 springs (first with the right foot we do lunges, then with the left)
- Reverse push-ups from the bench - 12-15
- Leading the leg back in the knee-elbow position - 20 and 15, 3 springs at the top point (each leg)
- Push-ups with a narrow grip from the knees - 12
- Mahi with the leg lying on its side - 20 and 20, 3 springs at the top (first with the right foot, then with the left)
Rest - 2 minutes.
Repeat the whole 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 type of training (see above).
Type of training: classic training in sets (x4 - 4 sets or x1 - 1 set). Rest between sets is 7 seconds.
Working muscle groups: chest, arms and legs.
Work time: 30 seconds (this is one approach).
Rest: 7 sec.
Inventory: dumbbells 1-3 kg, jump rope.
Warm-up and joint gymnastics - 5-7 minutes
- Stepping on a hill - 30 seconds with each foot in turn (x4)
- Burpee with push-ups - 30 sec x1
- Plank "scissors" - 30 sec x1
- Breeding arms to the sides lying on your back - 30 sec x4
- Crouch jump - 30 sec x1
- Jumping rope - 30 sec x1
- Squat and abduction of the leg to the side - 30 seconds with each leg in turn (x4)
- Push-ups with a wide grip upside down - 30 sec x4
- Jump-squat with a 180 degree turn - 30 sec x1
- Jumping lunges - 30 sec x1
Stretching
scoliosis home workout program
This workout is aimed at strengthening the muscles of the back. It is suitable for girls who have back problems or pain in the lower back due to a sedentary lifestyle 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 hands forward - 20
2. Raising the arms forward one level with the head and body (we stand in an inclination) - 20
3. Change of hands in an inclination - 20
4. Hyperextension - 15
5. In the boat pose, we start straight arms back along the body - 15
Stretching
I hope this article was useful for you, and now you know how you can make your own home workout program taking into account all your problem areas and wishes. If, nevertheless, for some reason you are not completely sure that you can competently compose yourself training program then I am at your service. Email me [email protected] and I will definitely help you achieve your goals and get the figure of your dreams!
Sincerely yours, Yaneliya Skripnik!
