How to do exercises at home

To such occupations as exercises at home, many are skeptical enough, citing their own experience as an example. But we will object to this by the fact that self-training at home can be ineffective only when laziness manifests itself. As a rule, the enthusiasm of the classes fades fast enough, and soon the training sessions are less and less frequent. Therefore, we will say absolutely honestly that for the result you will have to work more than one month, but you will have little desire for the first 2-3 months. You will have to force yourself to do the workouts and not invent excuses. Also, we note that you will not lose muscle during exercise, but in time, without discomfort, you can perform much more exercises than you could at the very beginning.

What you will need to do at home

If you are going to do exercises at home, you will need a collapsible dumbbell (this is much better than a full one, since they take up a minimum of space, and weight can be changed depending on the exercises). Also it is advisable to purchase a rug for training, sports clothing, weighting for the legs, a rope (if you will use it), fitness ball (for girls) and a timer (for interval training).

How often do exercises at home

Classes should be held regularly - at least 3 times a week. Next, you can increase the frequency and up to 4 times, but between training should necessarily be one day break.

Warm up

As warm-up exercises you can use running - this is the best thing you can think of for your body. If you can not go for a run, then perform a light complex, stretching every part of the body. Remember the morning exercises of the Soviet era, but do not use dumbbells and any weighting. Swinging hands, shallow squats, lifting the knees to the chest, spinning the shoulders, turning the body, leaning in the sides, running in place - all this will perfectly prepare for the upcoming training.

Basic exercises at home:

- Squats. To begin with, exercises are performed without weighting agents and only after adjusting the muscles to tone, you can do with dumbbells.

- Falls. This can be direct, back attacks, as well as the removal of legs to the side. When doing this exercise at home, always watch your back. It must remain straight.

- Exercises for the arms of the house. At home, the possibilities are not so great, but if there are dumbbells, then you can diversify the complex. In addition to push-ups from the floor, perform the dilution of hands with weighting in the prone position. This will require a bench, but ordinary stools are also suitable. Also carry out swings hand in hand with weighting or bending of hands with the rise of the projectile to the chest.

- Exercises with dumbbells at home. These weighting agents are used both for squats, and for training the hands, back, and the press. Note that it is necessary to use extra weight with caution, since this overload can be traumatic.

Number of approaches

It is chosen on the basis of physical training, but if you can master only 1-2 approaches for 20-30 repetitions, then start with this. The main thing is, after a week increase their number, gradually increasing the load.