If you plan your life, you can do a lot. Very often people complain that they do not have time for sports. You just need to draw up a training plan, choosing a gymnastic complex for it, and you will always have the opportunity to work out.
Instructions
Step 1
Before putting together a set of exercises, you need to decide how many days a week you are ready to devote to physical training. Professional trainers recommend spreading the strength load every other day, such as doing exercises on Tuesday, Thursday and Saturday. Don't mess around on Mondays, Wednesdays and Fridays. These days, you need to do some general physical training, such as exercise or stretching exercises. Sunday can be a day off.
Step 2
It is not enough to draw up a training plan and perform a certain gymnastic complex. You need to know that on the main days, the workout should be as intense as possible. On "floating" days, you can limit yourself to light jogging or just outdoor games.
Step 3
To compose a set of exercises, you must take into account the age and level of training. The older the person is, the longer the warm-up should be. The same goes for people with very little or no training.
Step 4
For the first month, professionals advise paying attention to all muscle groups in order to increase the overall tone of the body. During this period, the load should be 50%. And only after 4 weeks of regular exercise can you start full-fledged workouts aimed at individual parts of the body that require adjustment.
Step 5
Basically, a full-fledged lesson takes 1, 5 hours. Of these, the first 15-30 minutes is a warm-up, which can be running, riding a stationary bike, brisk walking. The next 45 minutes is, in fact, the workout itself, which includes strength exercises for the legs, abs, arms, hips. The last quarter of an hour should be spent stretching. It will save you from muscle soreness and make your muscles elastic.
Step 6
If you want to tighten your whole body, not just your legs or abs, you need to alternate upper and lower exercises. For example, on Monday, Wednesday, Friday, swing your arms and chest muscles. Tuesday, Thursday, Saturday - buttocks, legs, calves. Although the abs will swing indirectly during push-ups, squats, and other up and down exercises, this area needs to be assigned a separate session.
Step 7
When starting to train at home, keep in mind that even beginners need to do at least 10 reps in 3 sets for each body part. Otherwise, the load will not be felt at all.
Step 8
Very often, having made up a gymnastic complex, people relax and repeat it endlessly. And after a while they are surprised to notice that the exercises no longer work. Muscles get used to the stress and stop growing. To prevent this from happening, change the complex every 2 months.
