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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 schedule that will help you lose weight and get rid of problem areas.
Home workout for beginners: general rules
Regular sports loads necessary even if you don't have excess weight. Firstly, it is the strengthening of muscles and the development of muscle endurance, which will help you easily withstand any physical activity in everyday life. Secondly, this development of cardio-vascular system and training the heart muscle, which reduces the risk of developing many diseases, including heart attacks and strokes.
Thirdly, training contributes to the production of happiness hormones (endorphins), which reduces the risk of developing depression and a depressed state. Fourthly, regular sports loads 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 and even any experience in fitness. If you choose an affordable exercise program and exercise regularly, you can achieve results even if you have never exercised before. We offer you ready-made circuit home workout plan for beginners, with which you will get rid of excess weight and improve the quality of the body.
Benefits of this home workout for beginners:
- workout will help you lose weight and tighten your body
- Class suitable for beginners and those who have not trained for a long time
- With this program you can start exercising at home
- 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 exercises offered are low-impact
- you will need a minimum 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 with a warm-up workout and finish with a full body stretch. Recommended to see:
2. Always wear running shoes; 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 training and drink water in small sips every 10 minutes during the session. Drink a glass of water after your workout.
5. Suggested workout for beginners consists of two rounds of 6 exercises in each round. Each round is repeated in 2 rounds. If you find it difficult to endure a workout from start to finish, you can take a 5-minute rest between rounds or shorten the duration of the program.
6. This workout for beginners involves the use of a timer (each exercise is performed for 30 seconds). But if you are uncomfortable with this format, you can perform exercises on the account: 15-20 repetitions of each exercise.
7. There are exercises in this program that involve performing on different sides: first to the right, then to the left (eg, lunges, leg raises, hip adduction). We recommend dividing the execution into 2 circles, 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 your workout harder and longer, you can do exercises on both sides in each round.
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 to your liking by adding or decreasing the number of laps. Stop and stop exercising if you feel dizzy, weak, or have heart pain.
9. Some exercises for beginners will require dumbbells. If you don't have them, you can use plastic bottles with water (1-1.5 liters) or exercise without additional weight. If in some exercises you, on the contrary, do not have enough load, you can use leg weights or an expander.
10. This set of training for beginners is divided into 3 days. You can train 3-5 times a week depending on your goals and abilities - just alternate 3 ready plan between themselves. After 3-4 weeks of exercise, it is desirable to increase the time of exercise (refer to your abilities).
Home Workout for Beginners: Exercise Plan
So, we offer you a workout at home for beginners, which is performed on a circular basis. Perform sequentially the proposed exercises for the specified time, the exercises are performed in one approach with a little rest between sets. By alternating between cardio and strength exercises you will increase your heart rate and burn more calories, as well as tone your muscles. If you want to monitor your heart rate and the number of calories burned per session, you can also purchase a heart rate monitor.
How to do the workout:
- Each exercise is performed for 30 seconds
- Rest after each exercise 15 seconds (can be increased to 30 seconds if you have a weak heart or low stamina)
- Repeat each round for 2 rounds.
- Rest 1 minute between rounds, 2 minutes between rounds
- If you feel uncomfortable doing an exercise, then replace or skip it.
Timer 30 seconds work / 15 seconds rest:
Beginner Workout: Day 1
First round:
(for cardio, abdomen and arms)
2. Squat with calf raise (for legs, buttocks and arms)
3. Dumbbell press (for arms and shoulders)
(for buttocks and abdomen)
(for abdomen and legs)
Second round:
(for cardio and toning the whole body)
(for the waist and legs area)
3. Breeding hands with dumbbells lying down (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 stomach and back)
(for abdomen and legs)
6. Elbow plank 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 stomach and back)
Beginner Workout: Day 3
First round:
1. Walking with an overlap of the lower leg(for cardio and toning the whole body)
( for arms, abdomen and legs)
(for legs and buttocks)
( for cardio, abdomen and buttocks)
(for chest and arms)
(for the abdomen and waist area)
Second round:
(for cardio and toning the whole body)
An analysis of the exercises can be found 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.
- warm 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;
- tilt dumbbell row - three sets of 10 times for each hand;
- squats - three sets of 20 times;
- lifting the pelvis on one leg - three sets of 10 times on each leg;
- lifting the body on the press - three sets of 20 times;
- boat - 3 sets of 10 times;
- plank classic - hold for 30 seconds, three sets.
- Stretching. Do all stretching exercises for 30 seconds.
Tuesday
- Joint workout.
- Warm up.
- Circuit Workout #1. Do 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 body lifts on the press;
- 15 squats.
- Circuit training number 2. This workout is done on 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 circles. That is, you set a timer for 3 minutes and start.
- burpee;
- 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.
- warm 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 the bench - three sets of 10 times;
- breeding dumbbells in an incline - three sets of 10 times;
- leg raises on the press - three sets of 20 times;
- boat - three sets of 10 times;
- classic plank → side plank in right side→ classic plank → side plank to the left side - hold each for 30 seconds.
- Stretching.
Friday
- Joint workout.
- Warm up.
- Circuit Workout #1. Perform exercises at a measured pace, try not to stop and keep rest to a minimum. Perform six rounds of the following exercises:
- 5 pushups with wide staging hands;
- 5 reverse push-ups;
- 10 squats with jumping;
- 30 seconds plank + 30 seconds rest.
- Circuit training number 2. You do as many exercises as you can in 30 seconds, then rest for 30 seconds. Do two rounds:
- burpee;
- jumping rope;
- climber;
- jumping jacks;
- alternation of legs in a lunge.
- Stretching.
Saturday and Sunday
Rest and recover. You can either stretch.
Strength block home workout program
Push ups
This universal exercise for pumping triceps and pectoral muscles. Try to do push-ups right away: elbows are at a 45-degree angle, abs and buttocks are tense, and the body is a straight line.
If you cannot complete full push-up lying down, put your feet on your knees. It happens that it’s difficult for you to do push-ups on your legs, but it’s too easy on your knees. In this case, do as many push-ups as you can in the lying position with, and then go to your knees.
In push-ups with a wide setting of hands, the emphasis shifts to pectoral muscles, and triceps receive less load.
Reverse push-ups
This exercise also helps to work out the triceps and pectoral muscles. Turn your back on 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 to 90 degrees or straighten them completely, the latter being more difficult. Try to lower yourself until your shoulders are parallel to the floor. But do not overdo it with depth: this can result in injury.
This exercise allows you to work out the middle deltas. Spread your arms, slightly bend your elbows, do not raise your shoulders.
If you do not have dumbbells (small dumbbells cost about 200-300 rubles, stacked ones are more expensive, but you can buy them by hand), take one and a half or two-liter bottles of water. Of course, this is a small weight, but for a start it is enough.
stalkture.com This exercise engages the back bundles deltoid muscles. Take dumbbells or water bottles, bend over so that the 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, raise the dumbbells just above shoulder level and turn your palms away from you - this initial position. From it, you squeeze the dumbbells up and lower them back.
shapearmy.com This exercise works latissimus dorsi back. Take a dumbbell or a water bottle, find a stable and long enough support, for example two standing nearby chair.
Take the weight in right hand, go to the support, put on it left leg bent at the knee, and left hand. Lower your hand with weighting down, and then pull it to the belt, feeling how the back muscles tense.
You can not put one foot on the support, but simply lean on your hand. The main thing is to tilt the body well. The closer to the parallel with the floor, the better the latissimus dorsi muscles are loaded. Otherwise, more load goes to the rear deltoid muscles.
Squats work well on the front surface of the thighs and gluteal muscles. Try deep, but at the same time keep your back straight, do not lift your heels off the floor, spread your knees. Turn your toes 45 degrees.
Lunges also work well on the gluteal muscles and quadriceps. At home, it is more convenient to perform them on the spot. 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 forward leg should be 90 degrees. Make sure your knee doesn't go past your toes.
This exercise well loads the gluteal muscles. Lie on the floor on your back, bend one leg at the knee and put it on the heel, straighten the other. Raise and lower the pelvis, feeling how the gluteal muscles tighten. Then switch legs.
Another activation exercise gluteal muscles. Lean your shoulders on a sofa or chair, bend your knees, put your feet on the floor. Raise your pelvis so that your body is parallel to the floor, and then lower yourself.
It's popular and effective exercise to work out the rectus abdominis. Lie on the floor, put your legs bent at the knees on a raised platform. Adjust the height so that the angle at the knee is 90 degrees. Perform the exercise by raising and lowering the body.
This exercise works the lower part of the rectus abdominis. Lie on the floor on your back, raise your legs and bend them at the 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 to the starting position and repeat.
Stand in an emphasis lying, hands are located strictly under the shoulders. Tighten your abs and buttocks so that the body stretches in one line. Hold this position for the specified amount of time. The photo above shows two positions: on the left - a regular plank, on the right - a side plank. You can combine them.
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 a healthy lifestyle since childhood: 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 do not suggest painting the walls in the bedroom with anti-vandal paint and put treadmill instead 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 a home workout that each of you can repeat in your renovated apartment.
This workout is ideal for both weight loss and muscle strengthening. 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 intensive 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.
Many people in the modern world often think about how to radically change their habitual lifestyle, diversifying it with regular training, in order not only to increase efficiency, endurance, but also to acquire toned body shapes. But, most people never make physical activity a part of their lives, just because they don’t know how to start exercising from scratch.
To achieve such goals, it will take a lot of time, and it will also be necessary to make a lot of effort, work on your own discipline, as well as stock up on patience and clear determination. All this at the initial stages seems to be something difficult and not achievable, 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 the state of the whole organism. Therefore, in the presented 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 part of life.
It has been found that regular execution exercise contributes to the improvement and strengthening general condition human health. The results of ongoing research have shown that if you regularly engage in sports and exercise, it will provide:
- effective weight loss and maintenance of optimal body weight;
- muscle strengthening;
- reducing the risk of occurrence and progression of chronic diseases;
- mood lift;
- charge the brain with incredible energy;
- increase in the level of sexual desire;
- normalization of evening sleep.
In other words, thanks to the exercises, 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.
Varieties of exercises
There are a huge number of different physical exercises with which you can make each workout as effective and interesting as possible.
Consider the main types of exercises from their numerous diversity:
- Aerobic exercises, which are the basis of all varieties of fitness programs, consisting of periods with a constant motor activity such as running, dancing, and even swimming;
- Strength training to improve strength and endurance. These include: sprinting, plyometrics, weight lifting, resistance training;
- Gymnastic exercises of a rhythmic type, consist in performing basic exercises without simulators and maintaining the average pace of aerobics (lunges, pull-ups, squats and push-ups);
- Interleaved training with alternating intensity intervals, for example, high-intensity exercises are replaced by exercises of less intensity, or a short rest period;
- The boot camp, which translates into Russian as a training zone for beginners, consists in performing high-intensity and strength exercises for a while;
- Stability exercises that help strengthen muscles and normalize movement coordination, such as Pilates and general strengthening training;
- Exercises to increase flexibility, contributing to muscle recovery, prevention of injury, normalization of coordination of movements.
All types of exercises can be performed both separately and in combination, which diversifies and makes more interesting workout. It is very important that this or that type of exercise is completely suitable and pleasant for you.
First steps
Before you start training at home from scratch, you need to consider the following points.
Check health status
To start making such a dramatic change in life, you must first take care of your health. To do this, you should first consult a doctor and undergo a complete 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 old.
Practical advice: Conducting a timely examination will help you competently start changes in life, determine the level of health, and also choose the most optimal training program.
Set a realistic goal and make a plan
After making a final decision on regular classes physical education without preparation, you should correctly draw up a plan that includes very realistic goals and basic methods for achieving them. So, let's look at the main points, where to start playing sports for a girl, woman, or man?
It is recommended to start playing sports with easily achievable goals and perform simple actions that should be complicated as they are achieved. For example, if you set a goal - to overcome 10 km with an easy run, then in the column of the action plan you can write down overcoming several distances of 500-1000 meters. After distances of 500-1000 meters become easy to give in, 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 the motivation on the way to healthy lifestyle life.
Make exercise a habit
Another key to a successful start is to allocate a certain time for training and make a daily schedule so that they become 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 a sense of responsibility to yourself.
Number of Exercises Required
To take care of your health and understand how to properly exercise at home, you should know that it is not necessary to be a super professional or have high level endurance. It is quite enough to allocate only 150 minutes a week to perform daily workouts, including aerobic exercises with medium intensity. Moreover, this amount of time can be distributed independently on an individual basis for 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.
Starting to play sports is quite difficult, therefore, in the early stages, training for beginners should take place with moderate intensity. As the body gets used to the load, the intensity of the workout should be increased gradually.
Important! Do not forget about proper rest in order to reduce the risk of injury and prevent the development of overtraining syndrome.
Moreover, if you start immediately with high intensity training, then this can lead to a decrease in immunity, the development of depression and chronic fatigue. That's why the right approach very important to training.
Weekly training program
Below is a table of workouts for beginners, designed for 40-45 minutes of daily exercise.
| Weekly workout program | |
| Days of the week | Exercises |
| Monday | Moderate jogging or brisk walking - 40 minutes |
| Tuesday | Rest |
| Wednesday | Walking at an energetic pace - 10 minutes, then you should perform a set of exercises, you need to rest no more than 60 seconds after each approach, at the end, perform stretching exercises: 1st complex: 3 sets of 10 lunges on each leg; Push-ups - 10 times; Lifting the body from a prone position - 10 times. 2nd complex: Push-ups from a chair - 3 sets of 10 times; Stretching exercise - 10; Air squats - 10. |
| Thursday | Rest |
| Friday | Average pace of jogging or cycling for 30 minutes. |
| Saturday | Rest |
| Sunday | Jogging - 40 minutes, or a long walk. |
This training program is only rough plan how to start exercising from scratch.
Maintain water balance in the body
Optimize your diet
To prevent muscle burning, you should balance the diet, which should contain optimal amount proteins, carbohydrates and fats.
Note: Carbohydrates are also essential post-workout as they replenish glycogen stores and assist in the absorption of amino acids into the muscles during recovery periods.
Proteins protect muscles from burning during physical activity and fitness classes, contribute to 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. Everyone who is just planning to start playing sports should remember and know this.
Warm-ups
Before starting a workout, you should first warm up, which will help reduce the risk of injury and improve personal performance in sports. Moreover, the warm-up helps to increase the level of body flexibility and reduce the pain threshold.
- swing with hands;
- walking lunge;
- "scissors";
- "mill";
- for kicking your feet.
Before jogging, you can start the warm-up with regular or sports walking.
Hitch
Cooldowns are small pauses during training that allow the body to return to normal and are no less important than warm-ups. A couple of minutes of hitches will help restore blood circulation processes, and reduce soreness after a workout.
Listen to your body
In the event of pain or discomfort during training, you should stop and do not do what causes discomfort and does not like. It is better to start training again only after a break. If you train without paying attention to pain, this can lead to injury.
Please note: the more intense and faster the exercises, this does not mean at all 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 temper
In order not to lose your motivation, it is recommended to take training for really wonderful moments and get real pleasure from them. This will help get rid of the doubts and fears that arise in most cases for beginners. Do not forget that the training program can be changed and adjusted to suit you. If you start training in a company or with a group, then this will spur you on and help you really achieve good result. You can also regularly write down personal achievements so that you do not lose your zeal to beat personal records.
Deciding to change your lifestyle and start playing sports is quite difficult and not everyone can do it. But, if you set clear goals that you need to achieve 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 tried to start doing it, but not everyone succeeded, or if it did, then not for long. In fact, the most difficult thing is to start, both from scratch and after a break, and after that a person is drawn in and continues to practice. How to start playing sports? You need to work on yourself, including psychological work, and understand exactly why you need it.
Regular physical activity- a great way to improve not only the figure, but also 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 the 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 health.
Types of exercises
Physical activity is represented by a large number various kinds. Here are the most common:
- Aerobics. Usually such exercises are the basis of any fitness program and include periods of continuous movement. This, for example, running, swimming or dancing.
- Power. Increase muscle strength and endurance. This, for example, lifting weights, running on 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 for the development of resilience. Helps strengthen muscles and improve coordination. Among them, for example, Pilates and general strengthening exercises.
- Flexibility Exercises. Contribute to muscle recovery, improve coordination of movements and prevent injuries. These include yoga and various individual stretching exercises.
These groups of exercises can be performed either together or separately.
Sports should bring not only benefit, but also pleasure, so try to choose the kind of sport that you like. The modern sports industry offers a lot of different programs, from which everyone can choose something that suits him.
Where to begin?
It is important to start playing sports correctly - a lot depends on the start. Before proceeding directly to training, consider the following things:
Need a health check
The beginning of playing sports is an important stage, and initially you need to understand that it will not harm you, but for this it is necessary exclude the presence of contraindications, consult a specialist and undergo an examination.
This condition is especially important for those who have never played sports before, have certain health characteristics or advanced age. A specialist will help you choose the best load option that will only benefit.
Making a plan and setting goals
“I want to start playing sports - where to start?” - quite a popular question. Initially, it is important to make a plan that will include your goals and how to achieve them. At first, the actions should be as simple as possible, and as you improve your physical training you will complicate them.
For example, if your goal is to run 5 kilometers, then for a start you can add several shorter distances to the plan. Once you have mastered them, add a certain number of meters until you have mastered all the coveted 5 km. By starting with realistic, small, and achievable goals, you increase your chances of success and don't give up. If you immediately set an impossible bar, it may discourage you from playing sports in general.
Sports should become your habit
Another important point in how to start playing sports from scratch - to make training a part of your life on an ongoing basis. They should become your habit - so you can cultivate responsibility and discipline in yourself.
Choose the time that you will devote to sports - in the morning, for example, or in the evening after work. Now drive into your head the installation that this is the time you are training - without excuses and laziness.
How much do you need to practice
A competent program - that's where to start playing sports. It is important not to burden yourself immediately by trying to set records. According to experts, a person is quite enough 150 moderate aerobic exercise in Week. You can allocate this time to the days of the week yourself, as you wish. For example, you can practice 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 fitness improves. It is also important to know that the body needs to rest, and recovery time is as important as the training itself.
Weekly workout program
To start exercising at home, you need to decide what your program will include. Let us give a simple example of a weekly training program, which does not require additional equipment and will be designed for 30-45 minutes a day. It will give a rough idea of the beginning of classes and help to draw up individual program for myself. Programs can be changed, complicated, varied. The lesson can begin with exercises of any kind.
- Monday. 40 minutes of moderate paced running or brisk walking.
- Tuesday. Rest.
- Wednesday. active walking for ten minutes, then a set of the following exercises is performed (perform them with a break of a minute between sets, then stretch):
Three sets of ten lunges on two legs, ten push-ups, ten body lifts from a prone position.
Three sets of ten chair push-ups, ten air squats, and ten stretches.
- Thursday. Rest.
- Friday. Half an hour of cycling or jogging at a fast pace.
- Saturday. Rest.
- Sunday. Run or long walk for 40 minutes.
This is just an example simple program how to start exercising at home, which can be used at home. Much depends on what type of activity you have chosen and what level of your preparation is.
How to start eating right and exercising: useful tips
To achieve your goals follow these guidelines:
- Consume a large number of fluids throughout the day. This is important for maintaining normal water balance. When you play sports, the body actively loses fluid, and this balance needs to be replenished. You can drink water before, after and during workouts.
- Optimize your nutrition. Whether you're looking to lose weight or build muscle, nutrition matters a lot. It should have enough proteins that give energy complex carbohydrates, vegetable components. Try to refuse harmful products- look for a useful alternative to them.
- Before training, you should always warm up. It will help to significantly reduce the risk of injury during exercise, prepare the muscles, help improve performance, and also prevent pain after training. Can be used as a workout brisk walking, light jog, swings, lunges, bends and so on.
- Hitch. After training, a hitch is also important - it helps the body return to its normal state, restores pulse and breathing, and relaxes muscles. This is just a small pause, but it is also very important. The features of the hitch will depend on the workout itself: after running it can be light walking, after resistance exercises - stretching.
- Listen to your body. At the initial stages, it is especially important to be able to listen to your body and give it reasonable loads. If you feel any pain or discomfort while exercising, stop and let yourself rest. Do not train through pain - this can provoke injury. Remember that training more and faster does not mean better.
A little about motivation
In doing sports, motivation is incredibly important. She will help you not to give up. Initially, it is important to approach training with a positive attitude and ease, enjoying it. This will help get rid of the anxious thoughts that often overcome novice athletes. Any program can be changed and adjusted according to your wishes and preferences.
Those who love communication and who find it difficult to study at home can train in gym, in yoga, Pilates or any other sport groups. You can also work with someone close to you.
As far as motivation is concerned, here you need to understand what you are doing, why and for what. 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’s hard for you to overcome laziness and start playing sports.
To start exercising at home, for a girl or a 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 exercising after a long break, remember what benefits the sport gave you before and sincerely want to return all this and improve your results.
