In any business, the most important thing is motivation, and even more so in such a difficult one as playing sports. Most believe that it is enough to purchase a monthly subscription to a fitness club to solve problems with weight and flaccid muscles.
The money spent is, of course, an incentive, but what's the point if you can improve your own physical form at home, exercising less than an hour three times a week?
In this article, we will answer in detail the question of how to start exercising at home from scratch and how realistic it is.
Why is all this necessary
Girls are usually more motivated than men, especially in anticipation of the holiday season. And this is quite natural, because you need to get rid of excess fat accumulated over the winter, and generally bring the figure in order. But pumping it up at home is quite real!
Just start, but not from the new year, not from the next month, but from tomorrow. If you have at least dumbbells in your house - great, if not - fill with water or sand plastic bottles, you get an absolutely free projectile for weighting. Be sure to get a jump rope - it costs a penny, but as it is simply irreplaceable.
Pros of home workouts
- Many are ashamed of their imperfect body and therefore do not go to fitness. At home, you are securely hidden from prying eyes, and you don’t need to purchase an expensive uniform, comfortable knitted pants (shorts) and a T-shirt will do.
- You don't have to spend money on a subscription.
- You don't have to waste time on the road.
- You won't get frustrated by someone doing the exercises better.
- You can change it yourself and after one or two months, making adjustments as you master the exercises performed well.
- If desired, you can add exercises to train certain parts of the body. A man usually wants to pump up the muscles of the press and shoulder girdle, a woman - hips and ass.
- Home workouts are great for weight loss, but only in combination with a balanced, rational nutrition and proper sleep patterns.
- You will quickly feel an increase in vitality and immunity, and after a well-conducted workout, not only fatigue, but also “muscle joy”.
- Increased self-esteem and self-esteem.
We compose a set of exercises
All this, of course, is wonderful, but here's how to start exercising at home from scratch? First of all, you need to create your own set of exercises.
In addition to the jump rope and homemade weights, it will be very useful for men, which can be found in almost every yard, and for women, classes with a hula hoop (hoop) to get rid of fat deposits on the stomach and sides.
To make your figure look harmonious and proportional, select exercises for all muscle groups, but such that they can be performed without additional equipment at home.
Here your main assistant is the Internet, where you can find exercises for any muscle group and for any level of training (in your case, this will most likely be an entry level).
Even the most seemingly simple exercises require precise adherence to technique. Be sure to find on our website or on the Internet a video of how to perform this or that exercise, then your classes will be truly effective.
And do not forget about the warm-up: 5 minutes of jumping rope, swinging arms and legs, a few squats will be enough to warm up well.
After that, go to the main complex. The interval between sets is 1-2 minutes, no more, and you don’t need to sit or lie down, but just walk around.
The best ways weight loss
Simple exercises for beginners
- Great leg workout. They need to be performed slowly, smoothly, slightly tilting the body forward, slightly arched in the lower back.
Hands in front of you or behind your head, feet shoulder-width apart, feet do not come off the floor. When you get comfortable with regular training, you can do weighted squats: with bottles in each hand or holding one with both hands in front of you. 3 sets of 10-15 squats.
Useful for multiple muscle groups: shoulder girdle, arms and back. Rest your toes and hands on the floor.
Depending on how wide apart the arms, the main load falls on different muscles, therefore, it is advisable to do 3 approaches (start with 8-10 push-ups and bring them up to 20), in each approach putting your hands at different widths.
A very simple exercise for the most problematic abdominal muscles. Sitting on the floor, bend your knees slightly. Move a small ball from side to side, trying to get it behind your back. Do the exercise as quickly as possible.
At first, training will be completely exhausting, so do it every other day. But gradually you will get the taste, especially when the results become noticeable: a toned figure, strong muscles and a decrease in body fat.
In the schedule of many modern fitness clubs Yoga has become an integral part of, displacing all kinds of aerobics, strength and dance lessons.
They are put on at the most visited time, and the lessons of good instructors are always sold out!
What is it - a tribute to fashion, or yoga practice really works wonders?
The instructor - a fragile, charming fair-haired girl - did amazing things with her body, so freely and naturally, without straining at all, while her eyes radiated amazing calmness and tranquility.
Among the students were quite experienced, easily performing complex asanas. ( Don't worry, if you are a beginner, no one will force you to stand on your head right away!)
The very word " yoga"means" unity". This is the unity of the human body with its inner essence.
This is the purpose of yoga practice - to feel your body and soul as a whole.
This comes after years of regular practice. For many people, yoga is associated only with physical exercises, the so-called " asanas”, but this is only one component of yoga - certainly an important one!
This is where you should start if you decide to do yoga..
If you want to achieve peace and harmony in your soul, you must start with your body.
After all, the feeling of mental and physical discomfort is due to the fact that the energy paths of a person are clogged, they need to be released so that the energy circulates freely through the body.
Only then can one achieve results in work on the soul.
Asana- This " stable position
in which both body and mind are at peace.
The ability to maintain the same position of the body for a long time with the concentration of consciousness on certain centers (chakras) is necessary for practicing meditation.
That is, asanas- this is the basis of your subsequent spiritual practice. But we will talk about this later.
Yoga- this is a very capacious concept, it is a whole philosophy, science and art.
Will there be a tangible result of training only 2-3 times a week?
It depends on what you want to achieve by doing yoga. Of course, in order to achieve results in yoga, you need to practice more often - at least 15 minutes a day (preferably in the morning and always on an empty stomach).
But as for the health and physique benefits, and this is exactly what many people go to fitness centers for, even 2-3 times a week will give excellent result.
Would you like to elaborate on the benefits of yoga?
Asanas are able to provide not only health-improving, restorative, but even healing effect.
Muscle tension and relaxation, gentle massage internal organs and a tonic effect on the nervous system - all this in general has a beneficial effect on health.
It can be noted that people who have been practicing yoga for a long time look much younger than their peers.
And feel young. One of the reasons for the beneficial effects of yoga on human health lies in the fact that the regular performance of asanas normalizes the endocrine system, all glands begin to function in the best possible way, releasing the optimal amount of hormones..
This is a necessary condition for the normal functioning of all internal systems of the body. As a result, the entire body is rejuvenated.
With a number of diseases, yoga can not only improve a person’s condition, but even completely cure him..
To be more specific, these are diseases of the joints, rheumatism, diseases of the digestive system and neuroses.
Yoga is very good effect on the spine. Very often, the cause of poor health and constant headaches is a pinched nerve between the vertebrae.
Regular performance of asanas will help straighten the spine and strengthen the muscles of the back and abdominals as a result, your posture will improve.
The spine is closely related to the nervous system. If you have a complete order with the spine, it is very important for health nervous system, and this, in turn - for the overall health of the body. After all, as they say, all diseases are from nerves.
Yoga can help even in the case of some diseases, before which traditional medicine is still powerless!
What is also very important, unlike others exercise Asanas have a profound effect not only on the physical, but also on the mental state of a person.
In our age high technology and technological progress, we are increasingly suffering from stress and nervous breakdowns caused by this "civilized" way of life, especially this problem concerns residents of megacities.
Even high level income and comfortable with modern point vision, living conditions do not bring a person peace and emotional balance.
A person spends all day at work, in the evenings and on weekends, watching TV or a computer, that is, everywhere and always he is surrounded by people or all kinds of technical devices - he does not have the opportunity to be alone with himself, to figure out what is in his soul.
Hence - a feeling of constant nervous tension and some kind of dissatisfaction in life, although things seem to be going well for a person.
Is it possible to practice yoga on your own, without an instructor?
At first, it is still advisable to study under the guidance of an instructor. until you get the basics. Of course, there are books, but it is quite difficult to learn how to perform asanas correctly on your own. And if performed incorrectly, there is a danger of injury, in addition, when performing asanas, it is important not only to take correct position body, it is important, as I said, to breathe correctly and concentrate on the right point of the body. In this you need the help of an instructor. In addition, in the classroom in a group there is always a special atmosphere that creates the right mood.
Are there any age or health restrictions for practicing yoga?
Age-wise, none. For example, there are even special classes for children - “baby yoga”. There is no upper bar, you can start at any age.
First level your physical fitness completely unimportant.
The purpose of yoga is not to learn to stand on your head, it is much deeper ...
As practice shows, many people, having started doing yoga in adulthood, achieve significant results in flexibility and stretching, of course, this depends on the innate mobility of the joints and the elasticity of the muscles.
As for health, in the presence of serious diseases, it is advisable for a person to consult a doctor (for example, a sports doctor in your fitness club) or a yoga instructor.
He will tell you which position of the body is absolutely contraindicated for you, and which, on the contrary, will be useful in your case.
There are hundreds or even thousands of asanas in yoga, you can always choose from them those that suit you.
You can ask an instructor for help. Maybe you need individual lesson. If there are problems with the lumbosacral spine, you will have to refrain from performing deep backbends and stretches.
Some people experience dizziness when they are upside down, bending back and raising their head sharply. They need to monitor their well-being, if even the slightest discomfort occurs, stop doing this exercise. The same advice applies to absolutely all yoga practitioners.
The activity should be enjoyable. Relax, calm your mind, concentrate on the exercise you are doing. Try to disconnect from extraneous thoughts. Now you are here, in this very place, so concentrate on this and what you are doing.
If you experience any discomfort, stop exercising immediately.. In no case should you force yourself to stretch like your more trained colleagues. In general, you do not need to look at others, all the more complex about the fact that something is not working out for you. Only your personal result is important - the benefits for your health and the pleasure you get from training!
Are there any special clothing requirements for yoga classes, do I need special mats or anything else?
Classes are held barefoot on special rugs, clothing should be comfortable, not restricting movement. Mats can be used those that are available in the aerobics halls.
In the West, due to the growing popularity of yoga, all kinds of devices and coasters have long been produced. In my opinion, this is completely redundant.
So nothing special is required, only your desire!
What does the climber look like?
Climbing wall - indoor or outdoor area for rock climbing. The rock is imitated by a high wall (the world record is 37 m, but usually it varies from 5 to 15 meters) with holds. The walls are smooth, but there are uneven, with cornices and depressions. In addition, often in their design sections with a negative angle of inclination are provided. Each wall has its own level of difficulty. On them, people, insured by a special system of ropes, climb in different directions and at different speeds.
At what age is it better to start classes? Is special training needed?
In order to start exercising at the climbing wall, special training is not required. Age also does not matter: according to the coach of the rock-climbing school "Skala-City" Dmitry Tarasenkov, among those involved in their school there are people who are over 50. The preparation of all beginners is different, but the coach or instructor approaches training individually. And special insurance and mats on the floor will help to avoid injuries.
How is the training program formed?
To understand if you are ready to take rock climbing seriously, you should first try it. Clubs usually have a test climb (2-3 times): a person who comes for the first time tries to climb a simple wall, and an instructor or coach insures and controls him. If you like it, start learning.
The first stage of classes is devoted to working on technique: how to competently grab onto ledges, how to put your feet up, how to relax on the wall. The basics of rock climbing, according to Dmitry, can be learned in a month of classes.
In the second stage, which takes 2-4 months, students learn new movements and climb more difficult walls. For example, on walls with a negative angle of inclination or on walls with smaller and less frequently located holds.
At the third stage, really serious training begins with the construction individual plan And great job in general physics and special training. You can boulder, that is, storm short, low (4-5 meters), but very difficult routes. In terms of popularity, difficulty climbing competes with it, which has several varieties. For example, onsight - in this case, the route must be overcome on the first attempt only after a visual inspection. Or afterwork, when the route is pre-learned piece by piece. Unlike climbing at speed, the time of the route does not matter here, only the distance covered from the start to the most distant hold is important.
Is it necessary to bring a partner with you?
In rock climbing classes, you need a partner - to insure. If the climber falls off the wall, he will be held by a rope, which is fixed by the belayer with the help of special equipment. This also needs to be learned. So, of course, it is better to come to study with a friend or girlfriend. But if a partner was not found, it does not matter. At first, a trainer or instructor will help. Then a partner can be found in the club.
What equipment do you need to practice?
If you haven't decided to go rock climbing seriously yet, rent equipment. It is at any climbing wall. For classes, you need a safety harness - a structure similar to shorts made of belts. You will also need "shoes" - special shoes with a rubber sole bent to the toe (choose the size so that the fingers are bent in them). You must come to class in sportswear that does not restrict movement. Long hair put it in a ponytail.
Will I be able to climb a real rock?
At some point, yes. Coaches of most clubs and climbing schools take their students to real rocks. For example, Dmitry and his students have already traveled to the Norwegian Lafontaine, to the rocky desert of Wadi Rum, which is called the mecca of Jordanian mountaineering, to Thailand, Spain, Turkey, Greece, Vietnam ... There are rock quarries in the Moscow region (for example, in Podolsk and Lytkarino), near Vladimir, Rostov, Kirov, in the Crimea and Slovakia, in Croatia and the Caucasus - you can continue for a long time. In any case, you can find more difficult and easier routes: you need to consult with the coach and trust his recommendations.
What do climbing gyms give?
Rock climbing strengthens the body, develops muscle strength, endurance, and flexibility. Giving pretty serious physical exercise, these exercises help to lose weight, as well as maintain shape in the future. First of all, the muscles of the arms, biceps and forearms work. The legs also develop - the hips and especially calf muscles. When, after training, you climb the walls with a plumb line, the abdominal and back muscles will tense more.
Another effect of the classes is the fight against the fear of heights. According to Dmitry Tarasenkov, even if this phobia cannot be completely overcome, people learn to manage it, which means they get to know themselves more deeply and begin to better control their emotions. In addition, rock climbing is an extremely gambling activity: the conquest of the wall gives a powerful adrenaline rush. Plus, strategic thinking develops: climbing a rock, you have to calculate your actions several steps ahead.
What are the contraindications for climbing?
There are few contraindications: serious problems with the spine or joints, epilepsy. And an allergy to the powder of magnesia (magnesium oxide), which the climber sprinkles on his palms so that they do not slip on the ledges.
Today's article is devoted to an important issue of equipment for mixed martial arts. We are often asked the question: “what do you need to start MMA training?”, so we decided, as they say, to dot the “i” in the material side training process. The article was written jointly with Valentin Ovsyannikov, mixed martial arts coach Sports Club"Mobilization".
So, the decision is made, the bridges are burned - you have chosen the most spectacular and efficient view martial arts and are already looking forward to the first workout. From this moment, a number of questions begin to accumulate, including those of a financial nature. After all, in addition to paying for classes, equipment is still needed ...
MMA is not a sport that requires serious investment, such as hockey or cycling, however, the costs, one way or another, are inevitable. To date, the choice of equipment is quite wide and everyone can choose what suits the price and quality. And for starters, it doesn’t matter if it’s an “economy option” or elite equipment, of course, more expensive models will last longer, and ultimately more expensive equipment is more profitable, but you don’t have to buy everything right away.
Let's start with the necessary clothes for training.
Cloth
There is no traditional or officially accepted form of clothing for MMA yet, but it is better to be guided by the choice of professionals: for training you need either (sports shorts without pockets and metal parts are suitable for the first time) and a sports T-shirt. If possible, we advise you to immediately purchase and - as soon as you start doing takedowns, passages to the legs and wrestling (and there is no MMA without this), pants and a rash guard will save you from abrasions, besides, think about your teammates - it gives no one pleasure to see hairy legs in your face - especially when they throw a triangle with these legs.
Equipment
Of the equipment, the most necessary are, and a protective "shell". will also not be superfluous, but for the first time, boxing will be enough.
As mentioned above, more expensive models are more profitable, as they will last longer, but if you are not sure that you will be doing MMA in the future, then you can buy cheaper equipment.
The main work takes place in boxing gloves, you should take care of your hands and partner)
Gloves for mixed martial arts useful for practicing wrestling and directly in preparing an athlete for a performance. If you are just starting to learn the basics mixed fights, you will be enough to buy a pair boxing gloves.
Shin protection is also a necessary piece of equipment. Firstly, it protects the shins from injuries that no one is immune from (kicking the block, hitting the opponent’s shin and knee), and secondly, it will protect your partner from accidental injury. I think you would not want your partner to hit your head / face with an uncovered shin?)
Another mandatory attribute is a cap. In training, in any kind of martial arts, no one is immune from an accidentally missed blow. And it's better that your teeth are protected by a mouth guard than sitting in a dental clinic and spending money on a dentist, especially since a mouth guard is not such an expensive attribute.
I think it’s not worth talking about the bandage?) It’s better that he was)
Outcome
To begin with, for training in MMA, the following set of equipment is required: boxing gloves, shin protection, cap, "shell".
From clothes: shorts without pockets and a T-shirt.
If you've decided that you're going to do this most interesting view martial arts, you will also need MMA gloves and a helmet. From clothes: rashguard and compression pants. They will protect the skin from abrasions and abrasions, which you will get one hundred percent when working in the stalls. Plus, they keep your muscles warm during breaks.
About free workouts in Moscow parks, now we are figuring out how to start playing sports without leaving home. The Village learned from a personal trainer how to organize their home sports, not lose interest in them, what equipment to buy and what apps to download.
How to force yourself?
Marina Gladkova, personal trainer: Home workouts have many advantages: no need to go anywhere or go to work out, no need to adjust to the schedule and pay for additional fitness club services. But at home it is much more difficult to force yourself to really start exercising and bring the intended workout to the end. In order to find the strength to abandon the series or start training after doing all the household chores, you need powerful motivation. This means that you must understand very well why you decided to go in for sports. Ask yourself this question, and you can write the answer on a piece of paper. You must have a serious reason, otherwise it will be very easy to make a deal with your conscience. For example, today you are tired at work, and a mountain of unwashed dishes is waiting in the sink, or you can postpone the planned series of push-ups for tomorrow. But believe me - tomorrow you will find even more reasons not to exercise.
Training schedule
MARINA GLADKOVA: Make a schedule, and not just workouts. Try to plan your daily duties and worries so that the right amount of time is left for sports. Training on the residual principle - you do it when you can after doing all the work - will not lead to anything. It is also important not to overdo it and adequately assess your strengths. Exhausting every day, doing exercises that are not designed for your level, is a path to frustration, fatigue and abandonment of the sport. So start slowly. A small charge in the morning and a short yoga set in the evening will be enough for a soft start. You will not overwork, but the body will gradually enter into a rhythm, and you will get used to making time for home workouts. Plan not only workouts, but also time for rest. If the body did not have time to recover from yesterday's workout, today it will not work at full strength.
Choose what brings you joy
MARINA GLADKOVA: If training is painful, exhausting and joyless, no amount of motivation will help. If you don't like squats to death, don't focus on them. Choose something that will bring pleasure and start your homework with this discipline: yoga, qigong, cross-fit elements, elementary exercises. Sooner or later you will want variety, then you can try something new.
What will interfere?
MARINA GLADKOVA: During homework, absolutely everything will interfere with you. From the phone to the cat and next of kin. Therefore, it is important, having started training, to provide yourself with the necessary information vacuum. Turn off the phone, close yourself from those who want your affection or communication, and do not pay attention to other external stimuli. Otherwise, the following will happen: you will work out for the first 15 minutes, get a little tired, then the phone will ring, you will answer and after the conversation decide that, perhaps, that's enough for today. It seemed to work out, but there really was no point in it.
Waiting for the result
MARINA GLADKOVA: The difficult moment in motivation comes when you would like to enjoy the results, but still do not see them. Let's say you have been studying for a whole month, but there are still no long-awaited cubes. Shouldn't you give up these stupid activities altogether, since they do not bring any benefit? Here the answer is simple: if you quit, you will not achieve anything, and if you continue and improve, you will soon see the first changes. And when you see it, it is important not to relax and not to quit what you started, because the most difficult thing is not to achieve results, but to keep them.
What inventory to buy?
What programs to download?
Workout Trainer
download for free
An application with easy navigation and detailed technique for performing exercises, which are correctly sorted by muscle groups.
FitnessBuilder
download for free
There are many good ready-made programs, it is possible to create your own. Additional hardware required.
