How to do sports at home

You can create a toned and seductive body at home, without spending money on subscriptions to visit the gym. To choose a complex of effective exercises, you need to know the features of your own body, and understand which zones need to be corrected and which ones are enough to keep in good shape.

Business time

To achieve a visible result, it is not enough to wave your hands once a week in between TV shows. Training should be regular, lasting from 30-40 minutes. It is necessary to set aside time in the evening or in the morning when you can be alone with the sport, and not check every 5 minutes to see if the soup has boiled in the kitchen, and whether it is time to load a new portion of laundry into the washing machine.

Important: You need to give yourself completely to the classes so that they do not seem boring or tiring, and bring results. Train at least 4 times a week, ideally daily.

Makeshift gym

It is better to study in a spacious room where you do not have to stumble on furniture, or try not to touch the chandelier with your hands. If the house is lined with bedside tables and chairs, you can move light objects to the side, and after training, return to the starting position.

Equipment does not have to be expensive. A small rubber mat is enough if there is parquet or laminate on the floor. If there is a huge carpet under your feet, you can put a rug or thin plaid on top.

It is good if there are a couple of dumbbells in the house, but do not despair when the apartment is empty and there is no money to go to the sporting goods store. Conventional plastic bottles are used as weighting agents: they are filled with water, or sand. An alternative is ordinary land.

Over time, you can replenish the arsenal of balls for fitball and ordinary rope.

Important: There are many exercises for which additional accessories are not needed. Enough body weight, and the desire to improve the body.

Sports uniform

Being engaged at home, it is not necessary to look stylish or stunning. The main and only requirement for a sports uniform is convenience and practicality. Elastic pants or shorts that stretch well, plus a loose shirt or t-shirt that does not restrict movement.

If it is convenient to practice without clothes, and such an appearance does not shock your husband, or if nobody is home, you can get rid of all that is superfluous. But still, it’s worth leaving socks that will protect your feet from cooling and calluses.

Important: If you need to get rid of the fat layer on the stomach, it is worth wrapping the problem area with a woolen scarf or scarf. Thanks to the tissue, perspiration intensifies and subcutaneous fat gradually melts.

Preliminary research

People who find it hard to work on the body at home are recommended to have a special diary.

It should be written in it:

• The maximum number of push-ups that could be done on the first day.
• Initial weight.
• The volume of the waist or buttocks (depending on which part of the body to be adjusted).

After 2 weeks of training, make a comparison, and if the indicators have improved, praise yourself for trying cosmetics or a beautiful thing.

On the edge of opportunity

Training should be intense, otherwise the effect will be zero or minimal, but beginners who were pushing up for the last time in the tenth grade are recommended to start with light exercises.

The first 2-3 days are limited to morning exercises or evening workouts, gradually introduce squats and push-ups. 3 sets of 2–4 repetitions with short breaks are enough.Recommend to monitor the pulse. It is possible to calculate the maximum frequency of strokes by subtracting the current age from 220.

Example: A person of 30 years old should not exceed the mark of 180-190 bpm. Performing cardio workouts, stay at 100-130 beats.

Important: You can not load the body on an empty or full stomach. The optimal time for classes is 1–1.5 hours after a light snack.

Complex 1: Tabata Technique

A day will have to spend from 4 minutes, which is equivalent to 2 hours of training in the gym. It is necessary to give preference to one thing: squats, pressure on the press, push-ups or the usual bar.

Scheme

• A 5-minute warm-up is required to warm up the body.
• Track 20 seconds, during which quickly push up or squat.
• Stop for 10 seconds to catch your breath, and rest a bit.
• At least 8 repetitions with short breaks.

Loyal option for beginners:
During the first 2 weeks it is necessary to perform the exercise for 3 minutes, and to relax, select 2. At least 3 repetitions. Spread only 80% so that the body adapts to new loads.

Complex 2: Fitball

Thanks to balancing on the ball, the muscles of the hips, back, arms and abs develop. Exercise is useful for people who spend a lot of time at the computer.

1. Mount your equipment with your feet on the floor. Knees should be bent at right angles. Straighten your back, and maximize the abdominal muscles. Sit in this position for 5 seconds, then relax. At least 6 repetitions.
2. Stand up with legs wide apart. Grab the ball with outstretched arms and hold it in front of you. Slowly go down, squeezing the equipment, and lifting it up. Returning to the starting position, lower your hands with sports equipment. The minimum number of repetitions is 10.
3. Take a starting position on your back, legs straightened and arms extended above your head. Upper limbs squeeze the ball. Raise and lower your arms with legs at the same time, without lifting your lower back from the floor. Sports equipment must be passed with the upper limbs to the lower, and vice versa.
4. Put your ankles on the fitball so your knees bend at a 90º angle. Hands to lock, and hide under the back of the head. Strain the abs, and tear your head off your shoulders off the floor. The loin lies on the ground. Freeze for 2-3 seconds, slowly lie down.

Complex 3: The whole body works

Have to spend 40-50 minutes training. Start with a light workout, and then perform exercises for all muscle groups.

Buttocks and hips:

• classic squats and pliers;
• swings with legs forward-backward and to the sides;
• raising the lower extremities lying on the stomach.

Press:

• twisting, lower back should not be torn off the floor;
• tilting to the sides with hands clasped behind the head;
• raising legs in supine position.

Hands and chest:

• necessarily push-ups from the floor and wall;
• armed with dumbbells, spread the upper limbs to the sides, standing straight or leaning forward;
• a strap that involves both arms, and chest with back, and abdominal muscles.

Recommendations: Beginners from 5 to 10 repetitions, rest 2 minutes, 3 approaches.

The nuances of home training

1. It will be more fun and easier to do if you pick up energetic music. To keep the body in good shape, you can dance daily instead of exercises.
2. Yoga is a godsend for lazy housewives who want to lose a couple of pounds and develop plasticity.
3. In order not to give up training at an early stage, it is useful to make friends with like-minded people on social networks, to whom you can boast of success, and ask for advice.

Modeling a perfect body at home is no more difficult than in a gym. It is enough to set a goal, to choose a complex of ideal exercises, and supplement everything with proper nutrition. And in order not to break loose and not to give up classes at the initial stage, one can introduce a system of rewards for small and large achievements.

Video: fitness club at home