You can form a toned and seductive body at home without spending money on gym memberships. To select a set effective exercises, you need to know the features of your own body, and understand which areas need to be corrected, and which ones are enough to keep in good shape.
Cause time
For achievement visible result it’s not enough to wave your hands once a week between shows. Training should be regular, lasting from 30-40 minutes. It is necessary to allocate time in the evening or in the morning, when you can be alone with sports, and not check every 5 minutes whether the soup has boiled in the kitchen and whether it is time to load a new portion of laundry into the washing machine.
Important: You need to fully devote yourself to classes so that they do not seem boring or tedious, and bring results. Train at least 4 times a week, ideally daily.
Makeshift gym
It is better to study in a spacious room where you do not have to bump into furniture, or try not to touch the chandelier with your hands. If the house is full of bedside tables and chairs, you can move light objects to the side, and after training return to the starting position.
Equipment doesn't have to be expensive. A small rubber mat is enough if the floor is parquet or laminate. If there is a huge carpet under your feet, you can put a rug or a thin blanket on top.
It is good if there is a pair of dumbbells in the house, but do not despair when the apartment is empty and there is no money to go to the sporting goods store. As weighting agents, ordinary plastic bottles: fill with water or sand. The alternative is ordinary land.
Over time, you can replenish the arsenal with fitball balls and ordinary jump ropes.
Important: There are many exercises that do not require additional accessories. Enough own weight, and the desire to improve the body.
Sports uniform
Working out at home does not have to look stylish or stunning. The main and only requirement for sportswear- convenience and practicality. Elastic pants or shorts that stretch well, plus a loose T-shirt or T-shirt that does not restrict movement, will do.
If it is convenient to practice without clothes, and such appearance does not shock her husband, or there is no one at home, you can get rid of everything superfluous. But still, it is worth leaving socks that will save your feet from cold and calluses.
Important: If you need to get rid of the fat layer on your stomach, you should wrap problem area wool shawl or scarf. Thanks to the fabric, sweating increases, and the subcutaneous fat gradually melts.
Preliminary Research
People who find it difficult to work on the body at home are recommended to keep a special diary.
It should be written down:
- The maximum number of push-ups that could be done on the first day.
- Initial weight.
- Waist or buttocks (depending on which part of the body is to be corrected).
After 2 weeks of classes, make a comparison, and if the performance has improved, praise yourself for your efforts with cosmetics or a beautiful thing.
On the verge of possibilities
Training should be intense, otherwise the effect will be zero or minimal, but for beginners who did push-ups in last time in the tenth grade, it is recommended to start with light exercises.
The first 2-3 days are limited morning exercises or evening workout, gradually introduce squats and push-ups. Enough 3 sets of 2-4 repetitions with short breaks. It is recommended to monitor the pulse. You can calculate the maximum frequency of strokes by subtracting your current age from 220.
Example: A person 30 years old should not exceed the mark of 180-190 beats / sec. When doing cardio workouts, stay at the level of 100-130 beats.
Important: You can not load the body on an empty or full stomach. Optimal time for classes - 1-1.5 hours after a light snack.
Complex 1: Tabata Method
A day will have to spend from 4 minutes, which is equivalent to 2 hours of training in the gym. It is necessary to give preference to one thing: squats, pressure on the press, push-ups or a regular bar.
Scheme
- Be sure to do a 5-minute warm-up to warm up the body.
- Detect 20 seconds during which you do push-ups or squats quickly.
- Stop for 10 seconds to catch your breath and rest a bit.
- At least 8 repetitions with short breaks.
Loyal option for beginners:
During the first 2 weeks, you need to perform the exercise for 3 minutes, and for rest, allocate 2. At least 3 repetitions. Give all the best only 80% so that the body adapts to new loads.
Complex 2: Fitball
By balancing on the ball, the muscles of the hips, back, arms and abs are developed. Exercises are useful for people who spend a lot of time at the computer.
- Saddle the equipment, resting your feet on the floor. The knees should be bent at a right angle. Straighten your back, and tighten your abdominal muscles as much as possible. Sit in this position for 5 seconds, then relax. Minimum 6 repetitions.
- Stand up with your legs wide apart. Grab the ball with outstretched arms and hold it in front of you. Slowly go down, squeezing the equipment, and lifting it up. Returning to initial position put your hands down with sports equipment. The minimum number of repetitions is 10.
- Take a starting position on your back, straightening your legs, and stretching your arms above your head. Squeeze the ball with your upper limbs. Raise and lower your arms and legs at the same time without lifting your lower back from the floor. Sports equipment must be passed from the upper limbs to the lower ones, and vice versa.
- Place your ankles on an exercise ball so that your knees are bent at a 90º angle. Clasp your hands with a lock, and hide under the back of your head. Tighten the press, and tear off the head with the shoulders from the floor. The loin lies on the ground. Freeze for 2-3 seconds, lie down slowly.
Complex 3: Works the whole body
You will have to spend 40-50 minutes on training. Start with a light warm-up, and then perform exercises for all muscle groups.
Buttocks and thighs:
- classic squats and plie;
- swing your legs back and forth and to the sides;
- uplift lower extremities lying on the stomach.
Press:
- twisting, the lower back cannot be torn off the floor;
- tilts to the sides with hands behind the head;
- raising the legs in a supine position.
Arms and chest:
- necessarily push-ups from the floor and wall;
- armed with dumbbells, spread the upper limbs to the sides, standing straight or leaning forward;
- plank, which involves both the arms, and the chest with the back, and the abdominal muscles.
Nuances of home workouts
- It will be more fun and easier to study if you choose energetic music. To keep the body in good shape, you can dance daily instead of exercising.
- Yoga is a godsend for lazy housewives who want to lose a couple of pounds and develop plasticity.
- In order not to give up training at an early stage, it is useful to make friends on social networks with like-minded people to whom you can show off your successes and ask for advice.
Simulate perfect body at home is no more difficult than in the gym. It is enough to set a goal, choose a complex perfect exercises, and complete all proper nutrition. And in order not to break loose, and not to quit classes at the initial stage, you can introduce a system of rewards for small and big achievements.
Video: fitness club at home
Regular exercise is the best thing you can do for your health. Most people are interested in a healthy lifestyle, but do not dare to do anything, because they often do not know where and how to start playing sports.
Soon after you start exercising, you will notice and feel all the benefits that physical activity can bring to your body and health in general.
Be that as it may, include sports in your everyday life will take time, will require your determination and discipline.
If you're thinking about getting into the sport but don't know where to start, this article is for you. It contains all the information you need about where to start, when is the best time to exercise and how to make exercise a part of your life.
It has been proven that regular exercise can significantly improve and improve your health. Therefore, before moving on to the question of how to properly start exercising, let's first talk about the benefits of exercise.
They help achieve and maintain healthy weight body, muscle mass and reduce the risk of developing chronic diseases.
In addition, studies have shown that exercise elevates your mood, gives your brain a boost, helps you sleep better, and boosts your libido.
And that's not all - they help maintain good energy levels.
In short, exercise makes you strong and changes your life for the better.
Conclusion: Exercise can improve your mental activity, reduce the risk of developing chronic diseases and help to lose weight.
Types of exercises
There is a huge amount various types exercises. 
Here are the most common ones:
- Aerobic exercise: As a rule, they are the basis of any fitness program and include periods of constant movement. Examples are swimming, running and dancing.
- Power: Helps increase muscle strength and endurance. For example, resistance exercises, plyometrics, weight lifting and sprinting.
- Rhythmic gymnastics: Basic body movements performed without the help of simulators at an average aerobic pace. Examples are lunges, squats, push-ups and pull-ups.
- High Intensity Interval Training (HIIT): Involves alternating short periods of high-intensity exercise followed by low-intensity exercise or rest.
- boot camp exercises(from English - "training camp for beginners" : Time-controlled, high-intensity workouts that combine aerobic and resistance exercises.
- Resilience exercises: Strengthen muscles and improve coordination. For example, Pilates, tai chi postures and general strengthening exercises.
- Flexibility exercises: They help to restore muscles, improve coordination of movements and prevent injuries. Examples of such exercises are yoga or individual movements to stretch the muscles.
The exercises listed above can be performed individually or in combination. The main thing is that this or that exercise suits and pleases you.
Conclusion: The most common types of exercises are aerobics, strength, rhythmic gymnastics, HIIT, boot camps, flexibility and stability exercises. You can perform them individually or in combination.
Where to start?
Your sports way starts here. Before you start exercising, there are a few important things to consider:
1. Check your health
Preparation for such an important stage in your life must be thorough. If you decide to seriously go in for sports, then first consult your doctor and undergo a complete medical examination.
This is the main condition for those who are not used to physical activity, as well as for people in the 45+ age category.
Timely about the review will identify any health issues that may increase the risk of injury while exercising.
A visit to the doctor will help further optimize your training and make it easier for you and your coach to choose the right training program..
2. Make a plan and set realistic goals
Once you have decided to start exercising on a regular basis, 
try to make a plan that will consist of goals and ways to achieve them. So, how to start exercising at home from scratch?
Start with simple actions and goals and get more complex as your level improves. physical training.
For example, if your goal is to run 5 kilometers, then you can plan for a few shorter distances to start with.
When you're done with more short distances, add more meters until you master all five kilometers at a time.
Starting with small and achievable goals will increase your chance of success and will keep you motivated along the way.
3. Make exercise a habit
Another key component of a successful start, and equally important, is that you need to find time for training and make it part of your schedule.
It will be easier to do this if sports become a habit and take place on a regular basis. This will train discipline and responsibility in you.
Swapping one bad habit for another healthy one ensures that the new habit will go down into your life and become a part of it for a long time.
Moreover, if you make a schedule or work out every day at the same time, for example, every day after work, it will allow you to turn training into something familiar.
Conclusion: Before you start exercising, check your health and make a plan with achievable goals. Then turn exercise into a habit by incorporating it into your daily routine and your life.
How many exercises should you do?
Don't need to be professional athlete with high performance or get used to many hours of training to start exercising today.
You can distribute these 150 minutes yourself by the days of the week, as it is most convenient for you, that is, when it is better to play sports, you decide for yourself. For example, you can train for 30 minutes 5 times a week or 35-40 minutes every other day.
Recent studies have shown that if you spend 150 minutes in the gym at a time or two, it will be the same.beneficial to your health and well-being, as well as daily workouts home or classes every other day.
At first, your workouts should be at a moderate pace, gradually increasing in intensity as your fitness level improves.
And finally, even though daily physical activity is required to maintain health, it is also important to give the body proper rest.
If the body is not given time to recover and rest, then the risk of injury (stress fracture, muscle strain) and overtraining syndrome increases several times.
Too much intense training can weaken your immune system and increase the body's susceptibility to infectious diseases, lead to hormonal imbalances, depression and chronic fatigue.
Weekly workout program
Where to start training and when is the best time to play sports ?! Below is an example of a simple weekly workout program that does not require the use of additional equipment and will take 30-45 minutes a day. It will give you a rough idea of how to start exercising from scratch and help you create your own fitness program.
You can change it depending on your level. physical fitness and complicate as you wish. It can start with any kind of exercise.
Monday: 40-minute run at a moderate pace or fast walk.
Tuesday: Day of rest.
Wednesday: Vigorous walking for 10 minutes. Next, follow the set of exercises below, rest for a minute after each set, not exercises. After that, stretch.
- The first set of exercises: 3 sets of 10 attacks on both legs, 10 push-ups, 10 torso lifts from a supine position
- The second set of exercises: 3 sets of 10 push-ups from a chair, 10 "strings", 10 air squats each
Thursday: Day of rest.
Friday: 30-minute cycling or jogging at a moderate pace
Saturday: Day of rest.
Sunday: Run, jog or long walk for 40 minutes.
This program is just a simple example of how to start training from scratch.
Conclusion: There is a wide variety of exercises that you could easily do. The workout plan above is just an example to give you a general idea of how to start exercising at home.
1. Consume the required amount of liquid
Fluid intake throughout the day is very important to maintain proper fluid levels in the body.
It is also important to drink plenty of fluids while exercising. maintaining an optimal pace of work, especially if it is also hot outside.
After training, you should also drink plenty of water, as it contributes to the speedy recovery of the body for the next workout.
2. Optimize your nutrition
Make sure your diet is balanced enough to meet your body's nutritional needs.
All food groups are essential to maintain optimal energy levels in the body and maximize the benefits of training. Carbohydrates are especially important because they "feed" the muscles before training.
Carbohydrates are also important post-workout as they replenish glycogen stores and aid in the absorption of amino acids into the muscles during recovery.
Protein protects your muscles from breakdown during physical activity, restores damaged tissues after them and promotes the growth of muscle mass. Consuming some proteins after a workout speeds up the process of muscle recovery.
And finally, the regular consumption of "healthy" fats helps fight against overweight, and also these fats are a source of energy for the muscles and the body as a whole during training.
Every beginner should know and remember this.
3. Warm up
Before starting any workout, be sure to warm up. Warming up significantly reduces the risk of injury during training and improves your athletic performance.
It increases the flexibility of the body and reduces pain after exercise.
Just start your workout with simple exercises aerobics such as arm swings, leg laps, and walking lunges.
You can warm up using simplified versions of the exercises that you are going to perform during your workout. For example, walking before running.
4. Hitch
The cool-down is also important, as it helps the body return to its normal state. This is essentially just a short pause, but it is just as necessary as a warm-up.
A few minutes of a hitch restore normal blood circulation and breathing, reduce the risk of pain after training.
After doing, for example, aerobic exercises, you can simply walk slowly, and after doing resistance exercises, you can do stretching exercises.
5. Listen to your body
If you're not used to exercising every day, then be mindful of your limits.
If you feel pain or discomfort during the session, stop, do not force yourself to do something that you do not like. Rest before you start exercising again. Training through pain is not the best idea as it can lead to injury.
Remember also that training harder and faster does not mean better.
It will take a lot of time before you can achieve really visible and tangible results. Just stick to the chosen training program and try to complete at least most of it.
Conclusion: Drink plenty of fluids, eat a balanced diet, warm up before and after a workout, listen to your body and learn to love yourself.
How to stay motivated
So, it's a start, but to stay motivated and make exercise a habit, try to approach training with ease and positive emotions and really enjoy the process. This approach will save you from the anxious thoughts and fears that often arise in people who decide to start training from scratch.
You can adjust and change any program for yourself and depending on your preferences and desires.
If you not home man then go to Gym, join a fitness group (yoga or pilates), hire personal trainer, take up team sports or choose your favorite sport. These are just a few options that will help boost your motivation and get youpleasure from sports.
If you train with a group or a friend, it will spur you on to a good pace of work, due to indirect competition, increase your motivation for a longer period and help you become confident in your abilities.
Keeping track of your progress, such as recording the weight you lift or your run time, will also keep you motivated, as you will definitely want to beat your personal record.
Conclusion
This article is devoted to only one question: where and how to start playing sports?
Deciding to go in for sports can sometimes be difficult. However, having well-defined goals will help you stick to your training program for the long haul.
There are a large number various kinds exercise, and you can do whatever you want. Choose what suits you and change and vary the types and amounts of exercises as you like.
Start small, gradually improve your fitness level, and let your body rest from time to time to avoid injury. Listen to your body, it will tell you when is the best time to exercise.
Stay motivated and reach your goals with a fitness group or tracking your progress. It is also important not to forget about a balanced diet and sufficient fluid intake.
What are you waiting for? Make the only one right choice in favor of a healthy lifestyle: start exercising today!
Flatplan is a service for creating interior design projects. Working on a project, designers consult with experts: they know how to create the perfect kitchen, and an experienced one knows how to arrange a study. In a joint project, we seek advice from experts from various fields.
This time the master of sports in bodybuilding Denis Gusev will tell you how to create a sports area at home.
The first Russian to win the tournament of the American Professional Bodybuilding Federation. He performed at the famous Mr. Olympia in Las Vegas.
Denis has been leading healthy lifestyle life: balanced diet, Athletics and bodybuilding. To have a body like Denis, you need to visit the gym regularly. But to lose weight and just keep fit, you can train at home. This does not require a large apartment with a separate room.
For those who really want to practice, the area does not matter.
The main thing is to correctly organize the space and choose exercises.
How to organize your workout space
Very often, people's sports impulses are destroyed by unsettled life. It seems that you want to work out, but when you think that your family will stumble over dumbbells, the desire immediately disappears.
First, select a small part of the room. Lay a rubber mat on the floor: it will protect your laminate if something heavy falls.
You should not use special floor coverings in apartments: mobile mats are more convenient, and if necessary, they can be easily hidden. For wall decoration, you need to choose a good washable paint.
Tip from Flatplan
There should not be a lot of furniture in the sports corner. Small cabinets or shelves for towels and inventory can be placed on the walls. This will save space for training.
gophersport.com It would be great if there is a place for a mirror. It will help to control the correctness of the exercises and heat up the excitement when the reflection begins to change for the better.
Even if such a sports corner does not fit into your apartment now, perhaps you should look at the familiar environment in a new way and change something. And no, we are not suggesting that you paint your bedroom walls with vandal resistant paint and put a treadmill in place of a bed. The guys from will help to equip the apartment so that it can be comfortably lived and spent free time just the way you like it.
Flatplan is a service where you can get a design project, an estimate and a step-by-step repair plan for a fixed price. First, you take a test on the site, then you meet with the designer and discuss the details. You can ask for a non-slip floor or additional sound and heat insulation of the walls: the complexity of the project and the area of the room do not matter. The price of the design project will still be 29,900 rubles.
How to choose equipment
To support good shape You don't have to set up a whole gym at home. For power load, home cardio and heavy interval training, three inexpensive shells are enough for you.
1. Collapsible dumbbells
They consist of a bar and discs with different weights, allowing you to increase the load as you progress.
2. Expander tape
Set of ribbons with different resistance replaces half of the gym.
3. Fitball
A large elastic ball helps develop balance and pump up an iron press.
With this equipment, your workouts will always be interesting and different. You can adjust the load and perform new exercises at least every day.
If you want even more variety, you can buy:
- pull-up bar;
- massage roller and balls for warming up and relaxing after a workout;
- jump rope for a good warm-up and crazy cardio;
- non-slip mat for floor exercises;
- leg weights for high-quality study of the hips and buttocks.
How to choose a program
So, now you know how to equip a sports area in an apartment. It remains only to try.
As a bonus, especially for readers of Lifehacker, Denis Gusev developed home workout, which each of you can repeat in your renovated apartment.
This workout is ideal for both weight loss and muscle building. If you want to lose weight - choose long cardio workouts with medium intensity. Dreaming of gaining muscle mass - choose strength exercises with dumbbells and an expander and try to perform them to muscle failure, when you physically cannot do a single repetition. You need to develop endurance and "breathing" - try intense interval training or HIIT. They also burn calories quickly and boost your metabolism so you continue to burn more calories after your workout.
The workout consists of ten exercises and is performed as follows:
- Exercises are performed one after the other, in a circle.
- Each exercise is performed for 40 seconds, followed by 40 seconds of rest and the next exercise. Instead of manually switching intervals, download the tabata workout timer app.
- At the end of each circle - rest 2-3 minutes.
- Do 3-4 circles depending on how you feel.
This is only a small part of the exercises with an expander, fitball and dumbbells. New exercises can be found on sports websites or apps like GymRun or Jefit.
But remember: even the hardest workouts will not give results without a review of nutrition.
No matter how hard and correctly you train, if the nutrition is not built, there will be no result.
Why 90% of people can't get in shape? Because they force themselves to do it.
To achieve your goal, you must truly love the process of training. It should bring you pleasure and a sense of accomplishment. And so that laziness and unwillingness to waste time on the road do not interfere with you, do it right at home. To make it convenient, and the atmosphere uplifting, contact Flatplan. Submit your application and in just a week you will have a well-thought-out design project with shopping checklists and blueprints for builders.
There are many ways to keep your figure in shape, or bring it to perfection. The most common are numerous diets and no less diverse options for physical activity. Naturally, good diets help get rid of extra pounds. But sometimes excessive passion only for this way of improving the figure leads to negative consequences in the form of painfully low weight, which is called "skin and bones." That is, despite its effectiveness, none of the diets will be able to form an elastic, toned body. This role has been assigned sports exercises, such as fitness, aerobics, gymnastics, etc. And now you will find out how to exercise at home.
Working out at home can be just as effective as going to the gym
You can also practice in nature, in the park, or in any other quiet place.
Special equipment will help you make your workouts more effective
How to exercise at home
You probably have a legitimate question. Why at home? After all, there are different sports clubs, halls, etc. Of course, if you have enough free time and money, then you can entrust the work to professional trainers who will make up for you individual program training and control their progress. But not everyone is comfortable exercising in front of other people or because of a too busy schedule, there is simply nowhere to allocate time to visit the gym. Therefore, the first step towards improving the figure can be regular home workouts.
It's great if you find yourself a training partner. As they say, it's more fun together 🙂
But there are also certain difficulties. The first is the lack of discipline. At home, you are relaxed and can often be distracted by something. You can just forget about training or miss the time. Not to mention the selected exercises, which are not always selected taking into account the benefits for the body. Of course, they give some effect, but it leaves much to be desired. Therefore, before deciding what sports to do at home, must be learned important rules that will help you create the most optimal training plan.
But we are still only on the way to the ideal, and each has its own, so at the first stages, one workout is enough. In general, it is believed that the most good time for exercise comes in the afternoon, around 4 p.m. But it's all relative. As well as supposedly mandatory morning exercises. If the recommended time is difficult to fit into your schedule, then you can choose other more convenient hours for training.
At home, you can study at any time convenient for you.
Exercises for sports at home
So, we decided on the basic theory and rules in preparation for the classes. Now let's get down to practice. Before starting any physical exercise, be sure to do a warm-up. Spend just 5 minutes stretching your muscles and subsequently they will be well warmed up even for complex loads. Or not very difficult. Everything can be planned to your liking and find a suitable way how to lose weight exercising at home.
So, for example, if you do not like too active body movements, then you can do yoga. It allows you to increase the flexibility of the body, cleanse the aura, enter a trance and plunge into nirvana. A good way to heal not only the body, but also the soul. But yoga classes require at least some knowledge in this area. They can be obtained from specialized literature or video courses.
Jogging in the park fresh air much nicer than a treadmill in a stuffy room
There are also simpler options that help burn calories even for beginners, without much knowledge in the subject of sports. For example, dancing. There is no need to load the brain with incomprehensible methods of approaches, intensity and number of repetitions. All you need is just good mood and some favorite rhythmic compositions. Moreover, apart from obvious benefit for a figure, dancing also gives a good charge of positive emotions.
All exercises that do not require special equipment are available at home
We must not forget about the most enjoyable kind of home sport. Among the means to combat excess weight, sex ranks first in terms of the amount of pleasure delivered as a result of training. And most of all calories will be spent if you bring the exercise to the final, that is, orgasm. But keep in mind that, just like other activities, this sport (note that lying on a log is not sports behavior) should be given at least an hour daily.
You can buy a pair of dumbbells - exercises with weights will quickly lead you to the desired result
Now you should not have any doubts, if a question suddenly arises, is it possible to exercise at home- not only possible, but also necessary, without postponing anything for tomorrow. Get started today. At the same time, the effect will be more from those exercises that suit you best. Focus on training, believe in your success and you will certainly be fine.
Hello dear homebodies! I appeal to you this way because since you want to know what exercises you can do at home. So you love to “sit” at home, just like me.
The Internet is filled with information about where and how to exercise. A lot of video tutorials, tips, all kinds of recipes ... They say that everyone who wants to lose weight needs motivation, tight schedules, gym memberships, exercise space and various clever devices.
To be honest, I don't like it all. I believe that sports should be practiced with pleasure, and moreover, it does not require an expensive subscription to a fitness room, which is why it is available to everyone! Even for someone who does not have money for sports clubs, simulators, there is no free personal space, little time and opportunities in general.
A woman for her favorite figure does not need to invent anything special! The secret is simple - just your desire is enough. Do you want to choose sports for home to lose weight? Then read this article and find out what kind of sports you can do at home!
No restrictions!
Control over all aspects in our life is certainly important. And I do not urge you to become completely out of control, to score on everything and just do something just to do it. In no case.
Simply, judge for yourself, control means being in constant tension. And where there is tension, there is no pleasure. No matter how strong your stimulus is, the stress of constant control - over weight, daily eating, sleep, work, finances, and so on - will kill any desire to improve yourself, kill strength and, most importantly, pleasure and the ability to enjoy what you are doing.
Sports at home
What you need to consider in order to study at home was effective and comfortable:
- The first thing worth highlighting for yourself is desire, pleasure and freedom. Remember these concepts. If you want to do it, you can physical exercise wherever and whenever. If you really want, there will be opportunities, and nothing will stand in the way.
- Place. A large room, or a large kitchen, maybe you can do a little rearrangement if there is very little space. But it's not that hard to find it. Comfortable and sufficient space is essential for a good workout.
- Time. Or you will plan and make a schedule that you will stick to. Or, if you have a lot of unforeseen things to do, determine for yourself only what needs to be done, and when - it does not matter - when the time is right.
- Form. Top, sneakers, thermal underwear to enhance the effect. This is all that will be needed.
- Shells. You don’t have to buy anything, but my arsenal is this: dumbbells, a hoop, a jump rope, a rug. These are the most convenient and simple devices for super effective workout anywhere, including at home.
- Water. and sure. It is possible to drink You will drink not during training, but after, but it is better to have it at hand.
- All around. Use whatever you have at home that might come in handy: chairs, steps, walls, whatever.
- It is best to choose a place and time in which you will be alone at home, and nothing and no one will interfere with you to work out well and quickly. I advise you to even turn off the phone, and turn on the music louder, for a good mood.
- It is better to do a small stretch with a small stretch than to suffer with pain later. Especially if your classes are not regular. By the way, one of your goals. just to make them regular. This is very important to get best result. Exercising over and over again will not bring much benefit.
Do not go too far with classes. Start small, gradually increase the load or time. Everything is good in moderation. Remember this.
It is important to take note that regularity and motivation in sports are very important, especially if you are planning. The more often and regularly you practice, the more results you will get. If your desire to lose weight, look beautiful and be healthy is great, you will not have any problems.
There are plenty to choose from
What specific sports are available to us at home? Their selection is huge. Starting from a five-minute charge, and ending a full workout no worse than in the gym.
1. Home workouts. if you have treadmill, You can . But, as a rule, these paths take up a lot of space, and running in the fresh air is much more pleasant. Therefore, of all home simulators, I prefer a bicycle simulator. It is compact and efficient. Beautiful legs, tight press, and endurance are provided to you.
2. If there are no simulators, it does not matter either. Try something else, like yoga. Fortunately, there are a lot of training videos: we found, looked at what and how to do, and forward. Carpet, the only thing that can come in handy.
3. You can also do stretching. Stretching is useful not only in terms of losing extra pounds and cellulite, but also helps to keep the body in good shape and develop muscles. Perhaps you have always dreamed of doing the splits? No matter how old you are, no matter how you feel like a log, your body can pleasantly hit just under the condition a large number regular workouts.
4. If you don’t do much intensive fitness and dancing at home, a calmer Pilates will always come to the rescue.
5. A beginner should not be afraid of all these terms. Having discarded them, you can generally safely do any physical exercises, remembering physical education lessons at school. Start your workout with a warm-up: neck, shoulders, arms, waist, hips, knees, feet. Search the Internet for exercises for all types of muscles. Try each. Then pick your favorites and stick with them. Then change to others, refresh, increase the load.
If you seriously and for a long time decided to work out at home - my advice: buy dumbbells for 1-3 kilograms, depending on your preparation, a hoop, and a jump rope. All! Believe me, for an effective workout at home, this will be enough for you.
If you want to specifically invest in a home gym, then only square meters can interfere with your imagination, nothing more. But I also advise you to get a comfortable mat, not to lie on the floor, it can be cold.
And sneakers in which you will not go out into the street. Specifically for home workouts. and you will be much more comfortable doing some exercises in soft, light, easily bendable sneakers, special for fitness - sketchers.
And it would be nice to put an orthopedic insole there if it is not provided for in them. Since every second person has problems with the feet, and the load when jumping rope is significant. And it can hurt. We do not need this, and we will provide for it.
It would be nice to buy a holding top and breeches from, which will create the effect of a sauna, and contribute to greater loss weight, and getting rid of cellulite. Well, the top will support what is no less valuable to us, and needs support - the chest. It seems that's all I wanted to say.
Dear girls, be healthy and happy, and also appreciate every moment of your life and yourself especially. If you are sure that you are beautiful and will make efforts for this, then you will always be beautiful a priori for everyone! And remember:
See you at , and all the best to you!
