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Do you want to lose weight and wonder where you can start training at home? Or do you want to improve your physical fitness and have a more athletic and toned body?
We offer you a ready-made home workout plan for beginners with visual illustrations of exercises and a class schedule, which will help you lose weight and get rid of problem areas.
Home training for beginners: general rules
Regular sports loads necessary even if you don't have excess weight. Firstly, it strengthens muscles and develops muscle endurance, which will help you easily withstand any physical activity in everyday life. Secondly, this is development cardiovascular system and training the heart muscle, which reduces the risk of developing many diseases, including heart attacks and strokes.
Thirdly, training promotes the production of happiness hormones (endorphins), which reduce the risk of developing depression and depression. Fourthly, regular sports activities stimulate a person to lead a healthy lifestyle without bad habits.
At home you can organize quite effective workouts for weight loss, and for this you do not need special equipment or even any experience in fitness. If you choose an affordable exercise program and practice regularly, you can achieve results even if you have never exercised before. We offer you a ready-made circuit home workout plan for beginners, with which you will get rid of excess weight and improve the quality of your body.
Benefits of this home workout for beginners:
- workout will help you lose weight and tone your body
- The lesson is suitable for beginners and those who have not trained for a long time
- You can start training at home with this program
- the program includes exercises for all major muscle groups
- they will help you strengthen your muscles and get rid of problem areas
- Most of the suggested exercises are low-impact
- you will need minimal inventory.
Before going directly to the list of exercises, be sure to read the recommendations and rules that will allow you to train efficiently and effectively.
Rules for training at home for beginners:
1. Start this home workout for beginners, start with a warm-up and end with full-body stretching. We recommend watching:
2. Always exercise in sneakers; You can’t train at home barefoot if you don’t want to get joint problems.
3. Try not to eat at least an hour before training, otherwise digestive problems may occur. Half an hour after training, eat protein + carbohydrates (for example, 150 g of cottage cheese + fruit).
4. Drink a glass of water 20 minutes before your workout and take small sips of water every 10 minutes throughout your workout. After your workout, drink a glass of water.
5. Suggested workout for beginners consists of two rounds of 6 exercises in each round. Each round is repeated in 2 circles. If you find it difficult to sustain a workout from start to finish, you can take a 5-minute rest between rounds or shorten the duration of the program.
6. This training for beginners involves using a timer (each exercise is performed for 30 seconds). But if this format is inconvenient for you, you can perform counting exercises: 15-20 repetitions of each exercise.
7. This program contains exercises that require you to perform different sides: first to the right, then to the left (eg, lunges, leg raises, side hip adduction). We recommend dividing the execution into 2 laps, i.e. in the first circle you perform exercises on one side, in the second circle - on the other side. But if you want to make the workout more challenging and longer, you can do exercises on both sides of each circuit.
8. The duration of this workout at home for beginners is 20-25 minutes (excluding warm-up and cool-down). You can always adjust the training time at your discretion by adding or reducing the number of laps. Stop and stop exercising if you feel dizzy, weak, or have heart pain.
9. For some beginner exercises you will need dumbbells. If you don't have them, you can use plastic bottles with water (1-1.5 liters) or perform exercises without additional weight. If, on the contrary, you do not have enough load in some exercises, you can use leg weights or an expander.
10. This training set for beginners is divided into 3 days. You can train 3-5 times a week depending on your goals and capabilities - just alternate 3 ready-made plan among themselves. After 3-4 weeks of implementation, it is advisable to increase the time spent doing the exercises (focus on your capabilities).
Workout for Beginners at Home: Exercise Plan
So, we offer you a home workout for beginners, which is performed on a circular basis. Perform the suggested exercises sequentially for the specified time, the exercises are performed in one approach with a short rest between approaches. By alternating cardio and strength exercises You'll raise your heart rate and burn more calories, while also toning your muscles. If you want to monitor your heart rate and the number of calories burned per session, you can purchase a heart rate monitor.
How to do the workout:
- Perform each exercise for 30 seconds
- Break after each exercise for 15 seconds (can be increased to 30 seconds if you have a weak heart or low endurance)
- Each round is repeated in 2 circles
- Rest 1 minute between rounds, 2 minutes between rounds
- If you feel uncomfortable doing an exercise, change it or skip it.
Timer 30 seconds work / 15 seconds rest:
Beginner Workout: Day 1
First round:
(for cardio, stomach and arms)
2. Squat with calf raises (for legs, buttocks and arms)
3. Dumbbell press (for arms and shoulders)
(for buttocks and abdomen)
(for stomach and legs)
Second round:
(for cardio and toning the whole body)
(for the waist and legs)
3. Lying dumbbell raises (for chest and arms)
(for legs and buttocks)
(for cardio and abdomen)
6. Static bar
Beginner Workout: Day 2
First round:
(for cardio and legs)
(for hands)
(for cardio and toning the whole body)
(for the stomach and back)
(for stomach and legs)
6. Elbow bar static (for arms, shoulders, stomach and back)
Second round:
(for cardio and legs)
(for hands)
(for legs and buttocks)
(for cardio and toning the whole body)
(for legs and buttocks)
(for the stomach and back)
Beginner Workout: Day 3
First round:
1. Walking with shin overlapping(for cardio and toning the whole body)
( for arms, stomach and legs)
(for legs and buttocks)
( for cardio, stomach and buttocks)
(for chest and arms)
(for the abdomen and waist area)
Second round:
(for cardio and toning the whole body)
You will find a breakdown of the exercises under the program.
Monday
- Joint warm-up. Tilts and turns of the head, rotation of the shoulders, elbows and wrists, tilts of the body to the sides and forward, rotation of the pelvis, extension of the hip to the side, rotation of the knees and feet. Perform 10 rotations (tilts) in each direction. The entire warm-up will take no more than 5 minutes.
- Warming up(performed intensively):
- Jumping Jacks - 30 seconds;
- running in place - 30 seconds;
- jumping rope - 100 times.
- Power block:
- classic push-ups - three sets of 10 times;
- dumbbell press up - three sets of 15 times;
- Bent-over dumbbell rows - three sets of 10 times on each arm;
- squats - three sets of 20 times;
- raising the pelvis on one leg - three sets of 10 times on each leg;
- lifting the body on the press - three approaches of 20 times;
- boat - 3 sets of 10 times;
- classic plank - hold for 30 seconds, three approaches.
- Stretching. Perform all stretching exercises for 30 seconds.
Tuesday
- Joint warm-up.
- Warming up
- Circuit training #1. Do the exercises at a measured pace, try not to stop and keep rest to a minimum. Perform six rounds of the following exercises:
- 5 push-ups;
- 10 press raises;
- 15 squats.
- Circuit training #2. This workout is performed for time using the Tabata protocol. You do as many exercises as you can in 20 seconds, then rest for 10 seconds. You need to complete six laps. That is, you set the timer for 3 minutes and start.
- burpee;
- rock climber;
- squats (first try jump squats, if you don’t have the strength to continue, do regular ones).
- Stretching.
Wednesday - rest
Thursday
- Joint warm-up.
- Warming up.
- Power block:
- reverse push-ups - three sets of 10 times;
- lunges - three sets of 10 times on each leg;
- standing dumbbell swings - three sets of 10 times;
- lifting the pelvis with support on a bench - three approaches of 10 times;
- Bent-over dumbbell raises - three sets of 10 times;
- leg lifts for the press - three sets of 20 times;
- boat - three sets of 10 times;
- classic plank → side plank right side→ classic plank → side plank to the left - hold each for 30 seconds.
- Stretching.
Friday
- Joint warm-up.
- Warming up
- Circuit training #1. Perform the exercises at a measured pace, try not to stop and keep rest to a minimum. Perform six rounds of the following exercises:
- 5 push-ups with broad setting hands;
- 5 reverse push-ups;
- 10 jump squats;
- 30 seconds plank + 30 seconds rest.
- Circuit training #2. You do as many exercises as you can in 30 seconds, then rest for 30 seconds. Do two circuits:
- burpee;
- jumping rope;
- rock climber;
- Jumping Jacks;
- alternating legs in a lunge.
- Stretching.
Saturday and Sunday
Rest and recover. You can either stretch.
Strength block of home training program
Push-ups
This universal exercise for pumping triceps and pectoral muscles. Try to immediately perform push-ups correctly: your elbows are at an angle of 45 degrees, your abs and buttocks are tense, and your body is a straight line.
If you can't complete full push-up lying down, place your feet on your knees. It happens that it is difficult for you to do push-ups on your feet, but too easy on your knees. In this case, perform as many push-ups as you can while lying down, and then go to your knees.
In push-ups with wide arms, the emphasis shifts to pectoral muscles, and the triceps receive less load.
Reverse push-ups
This exercise also helps work the triceps and pectoral muscles. Turn your back to a static support, such as a chair, place your hands on it with your fingers facing you and do push-ups.
You can bend your legs at an angle of 90 degrees or straighten them completely, the latter option is more difficult. Try to lower yourself until your shoulders are parallel to the floor. But don’t overdo it with depth: it could result in injury.
This exercise allows you to work your middle deltoids. Spread your arms, slightly bend your elbows, do not raise your shoulders.
If you don’t have dumbbells (small dumbbells cost about 200-300 rubles, set ones are more expensive, but you can buy them second-hand), take one and a half or two liter bottles of water. Of course, this is a small weight, but it will be enough for a start.
stalkture.com This exercise engages the posterior bundles deltoid muscles. Take dumbbells or water bottles, bend over so that your body is almost parallel to the floor, bend your elbows slightly and spread your arms.
burnthefatinnercircle.com Take dumbbells or water bottles in your hands, bend your elbows, lift the dumbbells slightly above shoulder level and turn your palms away from you - this starting position. From it you squeeze the dumbbells up and lower them back.
shapearmy.com This exercise works through latissimus muscles backs. Take a dumbbell or a water bottle, find a stable and long enough support, for example two standing nearby chair.
Take weights to right hand, go to the support, place it on it left leg, bent at the knee, and left hand. Lower your hand with the weight down, and then pull it towards your belt, feeling how your back muscles tighten.
You don’t have to put one leg on the support, but simply lean on your hand. The main thing is to tilt your body well. The closer to parallel with the floor, the better the latissimus dorsi muscles are loaded. Otherwise, more load is placed on the rear deltoid muscles.
Squats work well on the front of the thighs and gluteal muscles. Try to go deep, but at the same time keep your back straight, do not lift your heels off the floor, and spread your knees. Turn your toes 45 degrees.
Lunges also work the gluteal muscles and quadriceps well. It is more convenient to perform them on the spot at home. Take a step forward, touch the floor with the knee of your back leg and return to the starting position.
The angle at the knee of the front leg should be 90 degrees. Make sure that your knee does not extend beyond your toe.
This exercise works the gluteal muscles well. Lie on the floor on your back, bend one leg at the knee and place it on your heel, straighten the other. Raise and lower your pelvis, feeling your gluteal muscles tighten. Then switch legs.
Another activation exercise gluteal muscles. Rest your shoulders on a sofa or chair, bend your knees, place your feet on the floor. Raise your pelvis so that your body is parallel to the floor, and then lower yourself.
This is popular and effective exercise to work the rectus abdominis muscle. Lie on the floor, place your legs bent at the knees on a raised platform. Select the height so that the angle at the knee is 90 degrees. Perform the exercise by raising and lowering your body.
This exercise works the lower part of the rectus abdominis muscle. Lie on the floor on your back, raise your legs and bend your knees at an angle of 90 degrees - this is the starting position. Lift your pelvis off the floor and lift your legs up, then lower back down to the starting position and repeat.
Stand in a lying position, with your hands directly under your shoulders. Tighten your abs and buttocks so that your body is extended in one line. Hold this position for the specified amount of time. The photo above shows two positions: on the left is a regular plank, on the right is a side plank. You can combine them.
Flatplan is a service for creating interior design projects. When working on a project, designers consult with specialists: they know how to create an ideal kitchen, and an experienced one knows how to arrange a study. In a joint project, we seek advice from experts from different fields.
This time, master of sports in bodybuilding Denis Gusev will tell you how to create a zone for sports at home.
The first Russian to win the American Professional Bodybuilding Federation tournament. He performed at the famous Mr. Olympia in Las Vegas.
Denis has led a healthy lifestyle since childhood: rational nutrition, athletics and bodybuilding. To have a body like Denis, you need to regularly visit the gym. But to lose weight and just keep fit, you can train at home. You don't need a large apartment with a separate room for this.
For those who really want to study, the area does not matter.
The main thing is to properly organize the space and choose exercises.
How to organize your workout space
Very often, people's sporting impulses are destroyed by an unsettled life. It seems like you want to work out, but when you think that your family will trip over the dumbbells, the desire immediately disappears.
To begin, 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 are easy to hide. To decorate the walls 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 equipment can be placed on the walls. This will save space for training.
gophersport.com It would be great if there was a place for a mirror. It will help control the correctness of the exercises and fuel 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 do not suggest painting the walls in the bedroom with anti-vandal paint and putting treadmill instead of a bed. The guys from will help you arrange the apartment so that you can live and spend time in it comfortably 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 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 equipment will be 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 those iron abs.
With this equipment, your workouts will always be interesting and different. You will be able to adjust the load and perform new exercises every day.
If you want even more variety, you can buy:
- pull-up bar;
- massage roller and balls for warming up and relaxing after training;
- jump rope for a good warm-up and crazy cardio;
- non-slip floor exercise mat;
- weights on the legs for high-quality development of the hips and buttocks.
How to choose a program
So, now you know how to arrange a sports area in your apartment. All that's left is to try.
As a bonus, especially for Lifehacker readers, Denis Gusev has developed a home workout that each of you can repeat in your updated apartment.
This workout is ideal for both losing weight and strengthening muscles. If you want to lose weight, choose long, moderate-intensity cardio workouts. Do you dream of dialing muscle mass- choose strength exercises with dumbbells and expanders and try to perform them until your muscles fail, when you physically cannot do a single repetition. You need to develop endurance and breathing - try intense interval training, or HIIT. Plus, they burn calories quickly and speed up your metabolism, so you continue to burn more calories after your workout.
The workout consists of ten exercises and is performed according to the following scheme:
- The exercises are performed one after another, in a circle.
- Each exercise is performed for 40 seconds, followed by 40 seconds of rest and the next exercise. To avoid switching intervals manually, download a Tabata workout timer app.
- At the end of each circle, rest for 2–3 minutes.
- Perform 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 such as GymRun or Jefit.
But remember: even the hardest workouts will not produce results without revising your nutrition.
No matter how hard and correctly you train, if your nutrition is not structured, there will be no result.
Why 90% of people can't get in shape? Because they force themselves to study.
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 reluctance to waste time on the road do not bother you, practice right at home. To make this convenient and the atmosphere uplifting, contact Flatplan. Submit an application, and in just a week you will have a thoughtful design project with purchase checklists and drawings for builders.
Many people in the modern world often think about radically changing their usual lifestyle, diversifying it with regular training, in order not only to increase efficiency and endurance, but also to acquire a fit body shape. But most people never make physical activity a part of their lives, just because they don’t know how to start playing sports from scratch.
To achieve such goals, it will take a lot of time, and you will also need to put in a lot of effort, work on your own discipline, as well as be patient and have clear determination. All this at the initial stages seems like something difficult and unattainable, but as a result, after the first 2-3 workouts, everyone will be able to feel the benefits of physical exercise and exercise, how they can improve overall well-being, strengthen muscles and normalize state of the whole organism. Therefore, in this review we will take a closer look at how to train and where to start playing sports, what a beginner needs to know and what should be done in order for sports to become a part of life.
It has been established that regular implementation physical exercise helps improve and strengthen general condition human health. The results of ongoing research have shown that if you regularly play sports and do exercises, this will provide:
- effective weight loss and maintaining optimal body weight;
- muscle strengthening;
- reducing the risk of occurrence and progression of chronic diseases;
- uplifting mood;
- charge your brain with incredible energy;
- increased level of sexual desire;
- normalization of evening sleep.
In other words, thanks to exercise, a person is filled not only with energy, but also physical strength and good spirits, which radically changes the usual standard of living that has been present for many years.
Types of exercises
There are a huge number of different physical exercises with which you can make each workout as effective and interesting as possible.
Let's look at the main types of exercises from their wide variety:
- Aerobic exercises, which are the basis of all types of fitness programs, consisting of periods while maintaining a constant motor activity, such as running, dancing, and even swimming;
- Strength exercises that help increase strength and improve endurance levels. These include: sprinting, plyometrics, weight lifting, resistance training;
- Gymnastic exercises of the rhythmic type consist of performing basic exercises without exercise equipment and maintaining an average pace of aerobics (lunges, pull-ups, squats and push-ups);
- Alternating training with alternating intensity intervals, for example, high-intensity exercises are replaced by lower-intensity exercises, or a short rest period;
- Boot camp classes, which translates into Russian as a training zone for beginners, consist of performing high-intensity and strength exercises for a while;
- Stability exercises help strengthen muscles and improve coordination, such as Pilates and general strengthening exercises;
- Exercises to increase flexibility, promote muscle recovery, prevent injury, and normalize coordination of movements.
All types of exercises can be performed either separately or in combination, which will diversify and make more interesting training. It is very important that this or that type of exercise is completely suitable and enjoyable for you.
First steps
Before you start training at home from scratch, you need to consider the following points.
Check your health status
To start making such drastic changes in your life, you should first take care of your health. To do this, you should first consult with a doctor and undergo a full examination of the whole body to identify even hidden pathologies. This is primarily necessary for people who are accustomed to a “sedentary” lifestyle, as well as for citizens over 45 years of age.
Practical advice: Conducting a timely examination will help you competently begin changes in life, determine your level of health, and also choose the most optimal training program.
Set a realistic goal and make a plan
After making a final decision regarding regular classes physical education without preparation, you should competently draw up a plan that includes very realistic goals and basic methods for achieving them. So, let's look at the main points, where should a girl, woman, or man start playing sports?
It is recommended to start playing sports with easily achievable goals and performing simple actions that should be complicated as they are achieved. For example, if you set a goal to cover 10 km with an easy run, then in the action plan column you can write down covering several distances of 500-1000 meters. Once distances of 500-1000 meters become easy, it is recommended to gradually increase these distances by a certain number of meters until the main goal is overcome: a 10 km run.
It is important to understand that regularly achieving simple and realistic goals increases the chances of success and reinforces motivation along the way. healthy image life.
Make exercise a habit
Another key to a successful start is to allocate a certain time for training and create a daily schedule so that it becomes an integral part of life. This is very easy to achieve if training becomes a habit and you practice on a regular basis, which will help develop qualities such as discipline and increase your sense of responsibility to yourself.
Number of required exercises
To take care of your health and understand how to exercise properly at home, you should know that you don’t have to be a super professional or have high level endurance. It is enough to allocate just 150 minutes a week to complete daily workouts, including moderate-intensity aerobic exercises. Moreover, this amount of time can be distributed independently on an individual basis across all days of the week, in accordance with the usual way of life. For example, you can start playing sports for half an hour 5 days a week, or 40-45 minutes every other day.
It is quite difficult to start playing sports, so in the first stages, training for beginners should be done with moderate intensity. As the body gets used to the load, the intensity of the workout should be increased gradually.
Important! Don’t forget about proper rest to reduce the risk of injury and prevent the development of overtraining syndrome.
Moreover, if you start right away with high intensity training, this can lead to decreased immunity, the development of depression and chronic fatigue. That's why the right approach very important to training.
Weekly training program
Below is a workout table for beginners, designed for 40-45 minutes of daily practice.
| Weekly training program | |
| Days of the week | Exercises |
| Monday | Moderate jogging or brisk walking – 40 minutes |
| Tuesday | Rest |
| Wednesday | Walk at an energetic pace - 10 minutes, then you should perform a set of exercises, you need to rest for no more than 60 seconds after each approach, and at the end, do stretching exercises: 1st complex: 3 sets of 10 lunges on each leg; Push-ups – 10 times; Raising the body from a lying position – 10 times. 2nd complex: Chair push-ups – 3 sets of 10 times; Exercise “stretch” – 10; Air squats – 10. |
| Thursday | Rest |
| Friday | Moderate jogging or cycling for 30 minutes. |
| Saturday | Rest |
| Sunday | Jogging - 40 minutes, or a long walk. |
This training program is only rough plan how you can start training from scratch.
Maintain water balance in the body
Optimize your diet
To prevent muscle burning, you should balance your diet, which should contain optimal quantity proteins, carbohydrates and fats.
Please note: Consumption of carbohydrates is also necessary after training, as they replenish glycogen reserves and participate in the absorption of amino acid compounds into muscles during periods of their recovery.
Proteins protect muscles from burning during physical activity and fitness activities, promote the restoration of damaged tissues and the growth of muscle structures. And regular consumption of healthy fats will act as a reservoir of necessary energy for the whole body. Anyone who is just planning to start playing sports should remember and know this.
Warm-ups
Before you start training, you should first warm up, which will help reduce the risk of injury and improve your personal performance in sports. Moreover, warming up helps increase the level of flexibility of the body and reduces the pain threshold.
- swing your arms;
- walking lunge;
- "scissors";
- "mill";
- for kicking.
Before jogging, you can start warming up with regular or race walking.
Cool-downs
Cool-downs are short pauses during training that allow the body to return to normal and are no less important than warm-ups. A couple of minutes of cool-downs will help restore blood circulation and reduce post-workout soreness.
Listen to your body
If pain or discomfort occurs during training, you should stop and not do what causes discomfort and is not pleasant. It is better to start training again only after a break. If you exercise without paying attention to pain, this can lead to injury.
Please note: just because you perform the exercises more intensely and faster does not mean that the result will be achieved faster.
It may take a long time to achieve a certain result. Therefore, you just need to start with regular exercise and stick to the chosen program.
How not to lose your mood
In order not to lose your motivation, it is recommended to take training as truly wonderful moments and truly enjoy them. This will help get rid of the doubts and fears that arise in most cases among beginners. Don't forget that the training program can be changed and adjusted to suit you. If you start training in a company or with a group, it will spur you on and help you really achieve good result. You can also regularly record personal achievements so as not to lose your zeal for winning personal bests.
Deciding to change your lifestyle and start playing sports is quite difficult and not everyone can do it. But, if you set clear goals for yourself that must be achieved at any cost and follow the training plan, then the first results will not be long in coming. It is recommended to start with the simplest, gradually increasing the load and improving your body, not forgetting to listen to it. Without losing motivation, eating right and drinking as much water as possible and exercising regularly will help make sports a habit and a healthy lifestyle.
Beautiful figure impossible without sports. Surely each of us at one time or another tried to start doing it, but not everyone succeeded, or if it did, it didn’t last long. In fact, the most difficult thing is to start, both from scratch and after a break, and then a person gets involved and continues to study. How to start playing sports? You need to work on yourself, including psychological work, and understand exactly why you need this.
Regular physical activity- a great way to improve not only your figure, but also your health. Therefore, before you start exercising at home from scratch, you need to talk a little about the benefits of exercise.
Physical activity helps us lose weight and maintain correct weight, muscle mass, reduces the risk of numerous diseases. In addition, it has been proven that exercise improves mood, activates brain activity, and has a beneficial effect on sleep and libido. They also help maintain proper energy levels. Thus, they help us improve our lives on all fronts, improve both our figure and our health.
Types of exercises
Physical activity is represented by a huge amount various types. Here are the most common:
- Aerobics. Typically, such exercises are the basis of any fitness program and include periods of continuous movement. This is, for example, running, swimming or dancing.
- Power. Increases muscle strength and endurance. This is, for example, lifting weights, running short distance, plyometrics.
- Rhythmic gymnastics. Assumes basic movements bodies performed at an average aerobic pace without exercise equipment. These are, for example, squats, lunges, pull-ups, push-ups.
- High intensity interval training . It involves alternating high-intensity exercises first, and then low-intensity exercises or rest.
- Exercises to develop resilience. Help strengthen muscles and improve coordination of movements. These include, for example, Pilates and general strengthening exercises.
- Exercises to develop flexibility. Helps restore muscles, improve coordination of movements and prevent injuries. These include yoga and various individual exercises for stretching.
These groups of exercises can be performed both together and separately.
Sport should bring not only benefits, but also pleasure, so try to choose the type that you like. The modern sports industry offers a lot of different programs, from which everyone can choose something that suits them.
Where to start?
It is important to start playing sports correctly - a lot depends on the start. Before you start training, keep these things in mind:
Need a health check
Starting to play sports is an important stage, and initially you need to understand that it will not harm you, but for this you need exclude the presence of contraindications, consult a specialist and undergo examination.
This condition is especially important for those who have never played sports before, have certain health conditions or are advanced in age. A specialist will help you choose the optimal load option that will only bring benefits.
Making a plan and setting goals
“I want to start playing sports - where to start?” - quite a popular question. Initially, it is important to create a plan that will include your goals and how to achieve them. The steps should be kept as simple as possible at first, and as you improve physical training you will complicate them.
For example, if your goal is to run 5 kilometers, then first you can add several shorter distances to your plan. When you cope with them, add a certain number of meters until you have completed all the coveted 5 km. Starting with realistic, small, and achievable goals will increase your chances of success and keep you from giving up. If you immediately set an impossible bar, it may discourage you from playing sports at all.
Sports should become your habit
Another important point in how to start playing sports from scratch - making training a part of your life on an ongoing basis. They should become your habit - this way you can instill responsibility and discipline in yourself.
Choose the time you will devote to sports - the morning, for example, or the evening after work. Now get it into your head that this is the time you are training - without excuses and laziness.
How much do you need to study
A competent program is where to start playing sports. It is important not to immediately burden yourself with trying to set records. According to experts, 150 moderate aerobic exercises per week is enough for a person. You can distribute this time over the days of the week yourself, as is more convenient for you. For example, you can exercise five times a week for 30 minutes or 35-40 minutes every other day.
At first, training should be moderate. Increase their intensity gradually as your training improves. It is also important to know that the body needs rest, and recovery time is as important as the training itself.
Weekly training program
To start playing sports at home, you need to decide what your program will include. Let's give a simple example of a weekly training program, which will not require additional equipment and will be designed for 30-45 minutes per day. It will give you a rough idea of how to start classes and help you make up your mind. individual program for yourself. Programs can be changed, complicated, varied. The lesson can begin with exercises of any kind.
- Monday. 40 minutes of moderate jogging or brisk walking.
- Tuesday. Rest.
- Wednesday. Active walking for ten minutes, then perform a set of the following exercises (perform them with a minute break between sets, then stretch):
Three sets of ten lunges on two legs, ten push-ups, ten sit-ups.
Three sets of ten chair push-ups, ten air squats and ten stretches.
- Thursday. Rest.
- Friday. Half an hour cycling or jogging at a fast pace.
- Saturday. Rest.
- Sunday. Run or long walk for 40 minutes.
This is just an example simple program, where to start playing sports at home, which can be used at home. Much depends on what type of activity you choose and what your level of training is.
How to start eating right and exercising: useful tips
To achieve your goals, adhere to the following recommendations:
- Consume large number fluids throughout the day. This is important for maintaining normal water balance. When you exercise, the body actively loses fluid, and this balance needs to be replenished. You can drink water before, after and during training.
- Optimize your nutrition. Whether you want to lose weight or gain muscle, nutrition matters a lot. It should contain enough proteins that provide energy complex carbohydrates, plant components. Try to refuse harmful products- look for a useful alternative to them.
- You should always warm up before training. It will help significantly reduce the risk of injury during exercise, prepare muscles, help improve results, and also prevent painful sensations after training. Can be used as a warm-up brisk walking, light jogging, swings, lunges, bends and so on.
- Hitch. After training, a cool-down is also important - it helps the body return to normal, restores pulse and breathing, and relaxes muscles. This is just a short pause, but it is also very important. The specifics of the cool-down will depend on the workout itself: after running it can be light walking, after resistance exercises it can be stretching.
- Listen to your body. In the initial stages, it is especially important to be able to listen to your body and give it reasonable stress. If you feel pain or discomfort during exercise, stop and give yourself a rest. There is no need to train through pain - this can cause injury. Remember that training more and faster does not mean better.
A little about motivation
Motivation is incredibly important when playing sports. She is the one who will help you not to give up. Initially, it is important to approach training with a positive attitude and ease, and enjoy it. This will help get rid of the anxious thoughts that often plague beginning athletes. Any program can be changed and customized depending on your desires and preferences.
Those who love communication and find it difficult to study at home can train in gym, in groups for yoga, Pilates or any other sport. You can also practice with someone close to you.
As for motivation itself, here you need to understand what you are doing, why and for what purpose. A beautiful figure, improved health, elastic muscles - keep in mind the ultimate goal for which you started exercising. Remember it as soon as you feel that it is difficult for you to overcome laziness and start playing sports.
To start studying at home, for a girl or guy you can make your workouts more comfortable, while listening to your favorite music or watching an interesting program. If you don’t know how to start playing sports after a long break, remember what benefits sports gave you before and sincerely want to get it all back and improve your results.
