Workout at home is an easy and inexpensive way to get fit and keep fit. If you do not have the time or opportunity to visit the fitness center regularly, start exercising at home and the result will not be long in coming. Moreover, it is not so difficult to organize full-fledged workouts without leaving home.
Necessary
- - free place;
- - large mirror;
- - fitness mat;
- - dumbbells of different weights;
- - bodybar.
Instructions
Step 1
Before you start exercising, determine which room will be most convenient for you to work out in. The study area should be well ventilated and have sufficient light. The room does not have to be large - there should be enough free space to completely spread the fitness mat up to 2 m long. If you are new to sports, you cannot do without a large mirror. It is better if the mirror is full-length: this way you can fully control the correctness of the exercises and protect yourself from injury.
Step 2
Buy or borrow sports equipment from someone you know. At a minimum, you will need a fitness mat and small dumbbells. If possible, purchase a bodybar - a small rubberized bar that is very convenient for use at home. Bodybar comes in different weights - from 2 to 7 kg. You can choose a medium weight bodybar and add additional weight to it in the form of “pancake” weights if necessary. Sports shops also offer a large selection of dumbbells. Collapsible dumbbells are ideal for home, they take up little space, and you can always change the weight without buying a new pair.
Step 3
Schedule your home workouts. The key to success lies in the regularity of training, so you definitely need to set aside certain days and hours for training. For example, the optimal schedule is to train three times a week for an hour and a half. You can practice shorter workouts, for example, an hour, but at the same time increasing the number of sessions per week. Determine on which days you can set aside the necessary time for training and add training to your diary. This will help you set up in advance to work on your figure, and you will be less tempted to "skip" the workout.
Step 4
Choose a set of exercises that best suits your goals. If you want to lose weight and tighten your muscles, a set of strength exercises is suitable for you, which must be performed at a fast pace with a minimum break between sets. If your goal is to stay in shape, you can choose any set of exercises for all muscle groups.
Step 5
Keep a training diary. This can be a regular notebook, where you will write down the days and times of classes, exercises for each workout, the number of approaches and repetitions in the exercises. The workout diary will help you track your progress and, if necessary, adjust the program.
