Strength training at home. Strength training program for women and men

Uneasy but effective enough strength training at home will help you to find a slender and tight body, and also to strengthen your own health and increase the elasticity of muscles. The usual morning exercise, of course, has not harmed anyone yet, but it is better to supplement it with a set of exercises, consisting of cardio and weight load.

Each subsequent strength training at home accelerates the metabolism, which contributes to the splitting of fat and getting rid of excess kilograms. The combination of loading force and endurance is guaranteed to lead to excellent results, which will envy the people around.

Fundamental rules

Both complex exercises and elementary strength training at home with dumbbells require compliance with certain rules. To avoid unnecessary problems, you must follow the following recommendations:

1. Constancy. If it was decided to engage in power training, then there should be no excuses for the sake of breaks in the classes. Do not pay attention to the fact that while the desired results are not visible, and to give up training, in any case, you should continue to execute the program. A really noticeable effect will be visible only after a month. In addition, when working at home, you will need to develop a good willpower, so as not to abandon the training process.
2. Warm up. The first thing you need to "wake up" your own muscles and prepare them for the load, which will help achieve the best effect of training. The simplest workout is running on the spot, jumping rope or exercising on an exercise bike.
3. Power workout. After warming up the muscles, you need to add loads. For this, as a rule, dumbbells or a bar are used. Each person chooses the weight for himself, but it is worth considering the fact that a power workout should not take too much energy, because the basic energy will be required for basic exercises.
4. Breath. Like any sport, strength training at home requires extreme attention to breathing. Cells should receive a sufficient amount of oxygen, and for this you need to learn to breathe without any pauses.
5. Food. For an hour before and after the session, food should not enter the stomach. The fact is that after training the body loses a lot of glycogen, which is just replenished by the transformation of fat. Therefore, doctors recommend not to interfere with the formation of this element and not rush to immediately snack something. Especially it should be considered for people who put the main goal of losing weight. Those who want to lose weight quickly, you need to eat only a couple of hours after classes. But men who absolutely do not need to count kilograms are allowed to consume carbohydrate food, after which the muscles recover much faster, although the weight will remain in place.

Exercises for athletes and goddesses

Strength training for women and men have some differences among themselves, as the goals of athletes differ. The strong sex, as a rule, is primarily important muscles and beautiful relief, but thin feminine nature is more preferred by the load, which will help to find a thin waist and elastic ass.

In terms of rapid achievement of goals, men are much easier. In order to become the owner of a chic relief, there is absolutely no need to spend money on additional equipment, because the best option would be an ordinary horizontal bar, which is home to almost everyone. Pulling on the bar will perfectly replace the fitness room, and if you combine them with squats and push-ups from the floor, the desired effect will not take long.

The beautiful goddesses do not get a bumpy body at all, so exercises for women do not increase the volume of muscles, but they strengthen them well. Stretching and a little more time on the cardio - these are the main additions to the main activities that will ensure rapid weight loss.

Features of home workouts

Before you start doing exercises for strength training at home, you should consider some of the nuances. The main problem is a limited number of sports equipment, because in the living room will not be able to accommodate a large-sized equipment, which is present in the fitness rooms. Proceeding from this, it will be necessary to spend money in order to provide for itself an increase in the load.

There are also people who can easily equip the room with necessary equipment, but this is not so easy.

Benefit

Among other things, the strength training program not only affects the appearance of a person, but is also beneficial to health. The load strengthens the cardiovascular system and develops the musculoskeletal system. Giving time to lessons in youth, you will notice the effect in adulthood, because athletes feel vigorous and can easily lead an active lifestyle in old age.

To achieve all this will help complex strength training for women and men. To date, this is the only optimal way, since all the miracle products and modern exercise machines that are advertised by beautiful people can not guarantee a really good effect.

Exercises for beginners

Many beginners start playing sports immediately with difficult exercises, which require a weight to perform, thereby checking their own strength. Unfortunately, strength training at home with weight for beginners is not suitable, but it can easily be replaced by more interesting exercises, the effect of which will also be good.

The best complex

A simple complex with the use of dumbbells consists of only four exercises, each of which must be paid attention:

1. Standing straight, feet shoulder-width apart, arms with dumbbells bend so that the palms are at shoulder level. Then squatting (with an emphasis on the heels) is done, while the thighs should be parallel to the floor. Then you should take the original position, while raising your hands with the weight up. This exercise helps to strengthen the muscles of the hips, buttocks and back, and it takes 8-10 repetitions.
2. The starting position is the same. One foot is made a step forward, the second bends in the knee, not touching the floor, and hands with dumbbells at the same time drop down clearly. Then, straining the leg muscles and the press, you should return to the starting position and repeat the same with the other leg. When performing the weight of the body should be distributed on both legs evenly. You need to do it 10-15 times.
3. Legs are placed wider than shoulders, dumbbells in hands. The forward slope is made (the body must be parallel to the floor), and the hands are lowered down. On inhalation, arms are divorced to the sides, on exhalation they descend back. Beginners will be enough for 10 repetitions, but the back should be in a level position.
4. Legs shoulder width apart, dumbbell in hand. Hands must be straightened in front of him, the palms should be turned inwards. Then a half-squat is done, and the body tilts slightly forward, hands with dumbbells should be at the level of bent knees. During the performance, the back should be straight at all times, dumbbells should not be lowered below the knee level. In this position, it takes about a minute.

Complex for men

The strength training program is the right decision when you want to look athletic. With its composition, a professional trainer with a special education can help. It is possible to create a program for yourself, but for this you will have to spend a lot of time and energy.

Excellent strength training at home for men, which can easily enter the program, contains the most popular exercises:

1. Press with a weight on the chest - 20 repetitions.
2. Squats with a neck on the shoulders - 15 repetitions.
3. Thrust rod to chin (in standing position) - 20 repetitions.
4. The deadlift is 10 reps.
5. Pulling (grip any) - 20 repetitions.

These exercises are ideal for training. The number of repetitions should be increased every week, taking into account the capabilities of their own organism. Strength training at home of this type will suit every man and give the desired result quickly enough.

Program for women

Women for strength training will only need dumbbells as additional equipment. The program includes the following exercises (the number of repetitions each woman should choose independently, relying on well-being):

1. Hand bending with dumbbells.
2. Raising the hands with the weight forward (alternately).
3. Squats with dumbbells on the shoulders.
4. Press with the minimum weight on the chest.

Training for children

A warm-up before strength training at home can include simple exercises that will become a good occupation for small athletes. Babies aged 3-4 years also can perform strength exercises with dumbbells or special balls. They must necessarily be combined with gymnastic exercises that develop dexterity and flexibility. Parents should set an example for their child, and not just forcing him to perform incomprehensible movements for him. In a sports family is always a positive mood, and therefore love for the sport should be gradually instilled from the very childhood.