Effective training program at home for beginners

Заниматься спортом дома? Легко!To do this, you will need time, place and an irresistible desire to improve your body every day. Do not immediately rush to do all the known exercises at a time and then a week with horror recall this experience. Doing sports at home is a very serious matter, because here you are your own master, coach, assistant, partner. First, we determine what goals we want to achieve, what we have for this, how much time we are willing to spend every week. Then a training program is developed at home, which will have to be strictly followed.

What the beginner will need

Человеку, который в жизни не занимался спортом (well, except that I went to physical education at school), it takes quite a bit of equipment to start home training. Decide on a place where you will always be engaged. You can buy a gym mat and collapsible dumbbells. This is quite enough for the first period. A training program for beginners at home involves exercises that involve the muscles of the entire body. Working out all the major muscle groups is very real at home.

Muscle groups and exercises

Let's start with the bottom of the body. To train the legs, perform:

• squats (regular, plie, on two legs or on one);
• attacks;
• stretching after exercise.

For the gluteal muscles are also suitable attacks, various swings kicked back and sideways.

Press:

• simple twisting on the floor;
• twisting to oblique muscles;
• lifting legs lying on the floor or in the vise on the crossbar.

Thoracic muscles are trained with push-ups fromfloor and (in the presence of dumbbells) laying laying. If the house has a bar or bar, it is possible to effectively pump the muscles of the back. The home workout program should also include stretching exercises. It will be useful to purchase a rope, classes with which give an excellent aerobic load. For a change, you can also hang a boxing pear, a duel with which can be an excellent end to the lesson and allow you to throw out negative energy.

An approximate program of training at home

So, for example, you decided to study three times inweek by hour. Let's say, on Monday we will train our feet, on Wednesday the press and biceps, on Friday the chest. Such a weekly load is enough for a beginner to enter the training process and allow the muscles to get used to the exercises. During this period it is important to eat properly and eat well.

Программа тренировок дома для женщин может также include push-ups, squats, exercises for the press without the use of weights (at first), and with the introduction of yoga elements for stretching and calming the nervous system. Each exercise is done in about 5 sets of up to 20 repetitions in each. There is no need to pump the entire body in one session, the muscles must rest and recover. An effective training program at home is made by you personally, based on your own wishes, goals, opportunities. The main thing is to train regularly, following the chosen plan, eat right and have a positive attitude - then a positive result will not take long!