If you train without warming up, the risk of injury increases greatly and the effectiveness of training decreases. In addition, this is how you form bad habits.

Warming up is an essential part of your workout. You can easily bring your muscles into working condition by following a simple procedure:

1. Use a massage roller. Such rollers help to thoroughly warm up the muscles of the whole body. Here Lifehacker told in detail what these tools are and how to use them.
2. Five minutes of cardio: brisk pace climb up the hill, exercise on elliptical trainer or an exercise bike. if you have excess weight, do not run - save your knees.
3. Be sure to do joint warm-up and dynamic stretching. you will find a video of a good warm-up.

After that, you will be warm enough to get started.

How to make a training program

When you come to the gym, you should already have a clear action plan: what exercises you will do, what muscle groups to work out.

There are a huge number of training programs, but beginners without a coach should not try complex options. To begin with, it is better to limit yourself to the consistent study of all muscles.

Let's conditionally divide the body into several muscle groups: biceps, triceps, shoulders, chest, back, buttocks, hips and abs. If you are going to train twice a week, divide the muscle groups equally. For example, in the first workout, work out the biceps, back, hips, and abs, and in the second workout, work out the triceps, chest, shoulders, and buttocks.

Here are some exercises with simulators and free weights to different muscle groups.

Exercises for the legs and buttocks

With this simulator, you can shift the focus to different muscle groups by simply changing the position of the legs on the platform:

1. Legs at the top of the platform - emphasis on gluteal muscles and biceps femoris.
2. Legs at the bottom of the platform - emphasis on quadriceps.
3. Narrow stance - emphasis on outer part hips.
4. Wide stance - emphasis on inner part hips.

Leg abduction in the simulator

This exercise works great on the buttocks. Take your leg back until your lower leg is parallel to the floor, but do not fully extend your knees. To better work out the muscles, lower your leg to its original position slowly.

Squats

This basic exercise with many variations: wide staging legs or on one leg, with a barbell or with dumbbells, from an elevation or with a jump. Lifehacker breaks down the technique of doing squats in detail, and there are several options for squats and other exercises for the hips.

Another exercise with big amount variations. Lunges can be done with your own weight, with a barbell or with dumbbells, moving around the room or on the spot.

During the lunge, make sure that the knee is in front standing foot was exactly above the heel. Slightly tilting the body forward, you shift the focus to the buttocks.

This basic exercise works out not only the muscles of the hips and buttocks, but also the extensor muscles of the back and the trapezium. Start with the classic deadlift, but don't lift too much weight.

Here is a video with the exercise technique:

To diversify your workouts, explore others and buttocks.

Back exercises

This exercise strengthens the back extensor muscles. It perfectly warms up and prepares for an important basic exercise - deadlift.

If you want to pump exactly the muscles of the back, and not the legs, start doing the exercise from a position where the body is in a straight line with the simulator. Then lift your back, bringing your shoulder blades together and moving your arms back. Hold this position for 3-5 seconds.

The key point in this exercise is that you need to pull the block not with your hands, but with your back. While pulling, lock your back and bring your shoulder blades together. The video shows the technique and features of the exercise:

This exercise also helps to effectively pump up the back muscles. The video below explains the execution technique and the main mistakes:

chest exercises

Bench Press

This basic exercise involves and pectoral muscles, and triceps, and deltoid muscles. The emphasis can be shifted by changing the grip: bench press narrow grip more loads the triceps, and wide - the chest. Also, the emphasis on the chest shifts if you take the barbell. reverse grip, that is, palms facing you.

The video explains the technique for performing the exercise:

This machine allows you to perform exercises that load only the pectoral muscles. Do not fully extend your arms at the extreme points, do the exercise smoothly.

Push-ups on the uneven bars with an inclination forward

If you can't do dips without help yet, use a resistance band or special simulator for support. To emphasize the chest, tilt the body forward.

The technique for performing the exercise can be seen in the video:

In this one you can find chest exercises in pictures.

Triceps Exercises

Try not to spread your elbows out to the sides. If shoulder mobility allows, lower yourself until your elbows are at a 90-degree angle.

Extension of arms on the block

This exercise can be performed with a regular or rope handle. The back is straight, the elbows are close to the body and do not move.

Biceps Exercises

Standing barbell curl

This is a basic exercise that helps to work out the biceps well. Here is a video with the exercise technique:

Unlike the previous exercise, when lifting dumbbells, you must rotate the hands, as this provides additional load on the biceps. At the bottom, the hands should look at each other, and during the ascent, turn around to the body.

Shoulder Exercises

Standing Barbell Chest Press

Before this exercise, you should do a dynamic shoulder stretch: pick up a stick or expander and move your straight arms behind your back several times, and then forward again. Do not bend your elbows while stretching. The closer you place your hands, the more effective the stretch will be.

During the bench press, take the barbell behind your head. If she stays in front, it will put a lot of strain on her lower back.

When performing the exercise, the elbows should be slightly bent. Do not raise your arms above your shoulders - this can cause impingement syndrome (inflammation of the rotator cuff).

Breeding dumbbells sitting in an incline

The body is tilted forward, the back is straight. Hand movements are similar to the previous exercise.

In this you will find an analysis of the technique for performing other exercises on the shoulders.

Press exercises

Twisting with legs on a hill

Raised leg press exercise

By placing your feet on a raised platform, you will eliminate unnecessary stress on the iliopsoas muscles and damage to the lower back. If you want to complicate the exercise, pick up a stuffed ball.

The plank perfectly works out all the muscles of the core. To complicate it, you can place your legs on an unstable support: in loops or on, as shown in the photo.

Hanging leg raise

In a simpler version, you only need to pull your knees up to your chest.

If this is easy, try lifting your straight legs towards the horizontal bar.

How to choose the right weight and number of repetitions

Take such a weight that you can perform the exercise 5-8 times. The last repetitions should be performed with effort. If you can easily do all eight reps, then the selected weight is too small for you.

Do three sets of 5-10 reps. Rest between sets should be 1-2 minutes, between exercises - 2-3 minutes.

If you are doing exercises without weight, you need to do more repetitions in order to properly load the muscles. In these exercises, perform three sets of 20 reps.

After training

After training, be sure to stretch: you need to relax the muscles that worked. You can find stretching exercises different groups muscles, and - exercises with expander bands.

From the very first training, you need to pay attention to your diet. From you will learn what to eat before and after training to accelerate your progress and not harm the body.

Feel free to listen to your body and have fun.

It's not easy to stay in good physical shape. It is especially difficult to start training when the need is ripe. Fatigue is felt, shortness of breath appears from time to time, and the figure leaves much to be desired. Nevertheless, it can be very difficult to overcome internal barriers and start training. In fact, taking the first step is much easier than it seems. And here's how.

How to start exercising at home

Don't be afraid of lack of experience or painful fatigue after exercise. No need to exhaust yourself with long, difficult workouts. You can start with simple exercises which are intended for beginners. In addition, perform them at home, in a comfortable environment. They don't require any equipment and are easy to modify to suit any fitness level.

Keeping the body in good shape is fitness. Homes for beginners main principle- “do no harm”: do not force the load and stop training as soon as fatigue is felt. What is very important is not to stop exercising and to practice regularly. Enough at the beginning three workouts per week for 15 minutes. Gradually, you can increase the duration of classes up to 45 minutes.

What time to practice? Our body follows a certain cycle, which depends on the lifestyle. depends on the pace of life. Each person has their own rhythm. Given the purpose of the classes, you need to choose the time. In order to lose weight, training is recommended in the morning, on an empty stomach, from 5:30 to 9:00. At this time, the body uses energy from fat depots.

For evening training, allocate time from 18:30 to 20:00. If for some reason it is not possible to adhere to this time, you should not give up classes. The body can rebuild and get used to the conditions suitable for it. That's why best time he will tell you himself. It is important to listen to him.

The benefits of training

Fitness for women is an opportunity not only to get rid of unwanted kilograms, but also to always be in great shape. All the exercises below give a load on. If you practice regularly, you can quickly achieve excellent results:

• posture improvement;
• increased self-confidence;
• sleep improvement;
• reducing stress levels;
• burning a large number calories;
• improvement of blood circulation;
• activation of metabolism;
• strengthening the heart and blood vessels;
• improved coordination;
• development of joint mobility.

Fitness at home. Lesson for beginners

You need to start small: do the exercises at a slow pace, choose the most optimal option. Exercises are mainly aimed at strengthening the muscles of the hips, buttocks and abs. It is advisable for a beginner to perform all alternating them. This is necessary in order to choose the most comfortable and effective.

3 tips for beginners:

1. Regularity and a positive attitude are very important for training, they will bring over time best results. Do not overload yourself and it is advisable to complete the classes with additional light cardio exercises.
2. Creation of a training program. Allocate a certain amount of time for training. Diversify classes with different exercises, additionally include cardio exercises or yoga. That is, not giving too much load.
3. Listen to your body. One of the key problems for beginners is excessive workload. Make sure the body is ready for intense physical activity and only then increase it. Focus on those muscles that need attention. And devote more time to those exercises that are necessary for their development.

Plank exercise

Designed to strengthen the hands and wrists. Increases balance and stability of the lower body. Lightweight version:

• lie on your stomach;
• bend your arms at the elbows;
• knees on the floor;
• slowly we tear off the hips from the floor, resting our socks on the floor;
• hold the pose for 5 seconds.

Options: arms extended (as in push-ups).

Such gentle training is also called " lazy fitness". At home for beginners, this is a great opportunity to achieve the desired effect and at the same time prevent injuries and give a uniform load on the muscles.

Exercise "Superman"

Directed to the main muscles along the spine. Develops flexibility, improves coordination and posture. Lightweight version:

• lie on your stomach;
• hands in front of you;
• off the floor at the same time right hand and left leg;
• hold the pose for 5 seconds. Repeat 5 times. Then change arms and legs.

Execution option: tear off the floor at the same time arms, chest and legs.

Lateral leg raises

What is good about fitness? At home for beginners, you can pick up a lightweight version of many exercises. This exercise very effective for the waist and hips. Lightweight version:

• lying on the right side, bend the arm at the elbow;
• lift your left leg up. Do not bend the leg at the knee;
• hold the pose for 5 seconds. Repeat on each side 5 times.

Options: lean on an outstretched hand, do the rest in the same way.

Squats

For a beginner, this is a lighter version of the traditional squat. Fitness at home for beginners is a great opportunity to strengthen the press. The exercise is focused on the muscles of the lower body. An effective exercise to strengthen the ligaments of the knees. To do this, you will need a chair or bench. Lightweight version:

• stand up straight;
• hands folded on chest;
• legs - shoulder width apart;
• squat on a chair, keep your back straight;
• rise without the help of hands;
• repeat 5 times.

Execution option: hands in front of you, otherwise perform the same.

Push ups

A good workout for the muscles of the arms, chest, shoulders and back. Lightweight version:

• take an emphasis lying down;
• arms slightly wider than shoulders;
• raise the body, straightening the arms;
• knees pressed to the floor;
• repeat 5 times.

Execution option: if it is difficult to perform push-ups from the floor, then lean on the bench.

• Take training seriously: do not skip classes. Regular and full-fledged classes are fitness. For women who want to lose weight, this is especially important.
• Plan your workout time in advance. Free fitness is not a reason to exercise and skip classes because of a bad mood.
• Avoid excessive overload. Overtraining can lead to decreased performance.
• Observe the drinking regime. The body needs to restore fluid costs.
• Remember that without a diet for those who want to lose weight, classes will take much longer.
• Write down the date and time of classes in it; and exercise. You can simultaneously record the diet, body weight in it. This will allow you to analyze the results.
• For effective weight loss you need a balanced diet. Eliminate high-calorie foods from your diet. To remove the sides and stomach, you can additionally follow a protein diet. Fast weight loss promotes frequent and fractional meals.
• Perform exercises regularly, gradually increase the load and time of classes. Start training with a warm-up for 10 minutes. Include warm-up exercises for the joints in it. Perform movements at a slow pace. Warming up increases blood flow, which greatly increases the effectiveness of the workout. Cardio exercises will speed up the process of losing weight, include them in your workout.

The body quickly adapts to training. The main thing is to take the first step. And then you will easily achieve the desired result. You will get rid of problem areas, heavy gait and ugly posture. Practice at home anytime free time. The main thing is that the lessons bring you pleasure. If possible, walk more on foot, climb the stairs to the floor. This will save time for training and serve as a good “seasoning” for classes. Very good results will achieve for beginners is a great opportunity to get in shape.

If you are determined to go in for fitness, but do not know where to start, then this article is for you. I often get questions asking for advice how to start exercising at home, with which of my workouts on YouTube is it best to start your “fitness path”? To answer this question, I need to find out a lot of information about a person: what is his weight, age, physical layer training, whether there are any diseases and some others. In the absence of at least this elementary information, I cannot take responsibility and advise any training, because if a person has contraindications from the side of health, and I will not know about them, then Negative consequences from not “his” training can be quite serious. Therefore, in this article I want to give only TIPS for people of certain levels of fitness who want to do fitness, but do not know how to start exercising at home. And we will analyze this topic at specific trainings of the Fitnessomaniya channel.

ATTENTION!

Analyzing the intermediate and advanced levels of training, I assume that people do not have any contraindications and health restrictions!

Workouts for entry level training. What are they?

If you are completely new to the world of fitness, by "beginner" I mean someone who is into sports/fitness last time were present for a very long time, for example, at school or institute, or the break was more than 3 years, then you definitely need to start doing fitness very carefully and gradually, but “gently and gradually” you can start practicing according to my workouts, which are intended for the average level of training, but with one small nuance: you will need to simplify the training data yourself. How to do it?

Firstly, you need to pay attention to strength training, of which I have a sufficient amount on the channel, this quantity and variety will last you for a long time.

STRENGTH TRAINING FOR BEGINNERS

All strength trainings are divided into groups:

— butt and leg workouts ⇐

— arm, chest and back workouts ⇐ open workout playlist

— press training ⇐ open workout playlist

—workouts for all muscle groups ⇐ open workout playlist

From these playlists, you can choose any workout and practice, simplifying them.

There are several ways to simplify:

- use less weight dumbbells than I have in the video;

- do fewer repetitions;

- Arrange yourself short pauses of rest for 10-15 seconds in order to take a breath and continue. This applies to those workouts that take place in non-stop mode, that is, with a large number of repetitions without rest.

- do fewer circles. If I advise at the end of the workout to repeat this complex for another 3 circles, then you are doing according to your strength, it can be 1 or 2 circles.

These are all ways you can use to make strength training easier.

Why don't I shoot beginner workouts at snail pace? It's very simple: the experience of working as an instructor of group programs showed me that a person with very weak physical fitness improves it much faster by exercising in strong groups.

to me on power pilates, where the load level was quite high, there were also older women who performed all the exercises on the same level as young girls. Moreover, their level was not so immediately. Initially, they came to the group physically very weak, but only a few months of regular training at the same level with the younger generation made them simply the strongest and most enduring women. So since then my position has not changed: if you want to achieve visible results, then you don’t need to write yourself down as a beginner and cool off in training sessions that involve “two stomps, three stomps.” As the saying goes "Better to be the worst of the best than the best of the worst."

So we figured out strength training, but in addition to strength training you will need to do more cardio.

CARDIO TRAINING FOR BEGINNERS

I have three cardio workouts for beginners on my channel, two of them are pure cardio workouts: Cardio without jumping, as well as cardio, which is called Cardio workout for burning fat | FOR NEWBIES!, and there is Interval training for beginners, it is cardio-strength, so it can even be performed as a separate workout, and not after strength training.

Now let's talk about the frequency of training.

For beginners, I advise you to startwith 2 strength workouts per week and 2 cardio workouts.

After 2 weeks, you can add another strength and cardio workout, and that will come out a week: 3 strength workouts and 3 cardio workouts, which are best done immediately after strength training (about 10-15 minutes), but if this does not work out, then you can choose one type of training - either strength or cardio - the main thing is that your workout lasts about one hour.

As for which workouts to choose according to muscle groups, I advise you to watch the video " Instructions for my workouts". There I explain how to do it depending on your problem areas and goals.

Intermediate workouts. What are they?

INTERMEDIATE STRENGTH TRAINING

How to start exercising at home not a beginner, but not yet an advanced athlete? Ooo! Here you can have a good walk. I have a lot of intermediate-level workouts on my channel, ranging from strength training, which I mentioned earlier, to tabata workouts. But since, after all, the article is called “where to start” your classes, you need to start unambiguously with ordinary strength training, but without any simplifications, as it was with beginners. This is how I show the exercises in the video, this is how they should be performed, you should not feel sorry for yourself, since your level of training will definitely not forgive this!

Feel free to start with 3 strength workouts per week and 2 cardio workouts , which must be performed immediately after strength training, if your goal is weight loss.

After 2 weeks of adaptation period for your body, you can add another strength training, you can add cardio, you can not, if you wish.

But after a month, you can safely train 3-4 times a week, doing cardio after all your strength training for 15-20 minutes.

INTERMEDIATE CARDIO WORKOUTS

You can find cardio workouts for the intermediate level in the section " Fat burning cardio workouts » ( ⇐ open workout playlist

Of course, an advanced level can start with any training, here the question, most likely, is not what workouts to choose so that it is not too hard, but how not to get lost in those many workouts that I have on the channel?

Again, you can find the answer to this question in the video instructions for my workouts, where I already answered this question.

As to whether with what kind of training to start people of an advanced level, then here you can choose absolutely any workout that you like. Love more power, start with power, and if closer to you intense training, then you can do tabata training at both intermediate and advanced levels. In fact average level is also not easy, it’s just that we use our whole body there, everything muscle groups, and in advanced tabata training there are only one or two muscle groups, which, in principle, determines the complexity of this level. But believe me - the average level is also worth your attention, and if the load still seems insufficient to you, you can simply do two tabatas in a row, that is, in total it will take you 13 minutes to train, and 26.

Well, I hope this article helped you a little and shed some light on the fact that what workouts do you need to start with if you just recently met me and my channel.

In fact, there is nothing difficult in building your own training process no, you just need to START, and then you yourself will understand which workouts are yours and which are not.

Sincerely yours, Yaneliya Skripnik!

Fitness for beginners is a separate big science. If you are new to fitness, you probably have a lot of questions like:

Where to start training? What exercises to do? Where can I get a set of exercises? How to change nutrition? What to wear? What kind of fitness to do? What equipment to choose?

These and many other questions arise before a person who begins to engage in fitness in order to dramatically change his body, improve his health, become more confident in himself, look and feel his best.

Here is a list of the main points that you should definitely pay attention to if you are just starting your classes and have never done fitness before.

Fitness for beginners. Where to begin?

1. Mandatory medical examination by a doctor (treatment of various diseases before the start of classes, if necessary)

2. Fitness testing (on your own or with the help of a trainer)

3. Based on testing: balancing the muscles of the body in strength, volume and flexibility (achieved by the correct initial program)

4. Cardio training (in parallel with the muscles, it is necessary to develop the heart, blood vessels and lungs)

5. Correction of nutrition and daily routine (radical changes are not needed, but at least minor changes are necessary)

Clean up frankly harmful products, try to establish proper sleep and rest, study methods to increase the efficiency of your work (do more, work less), get rid of bad habits, etc.