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Fitness for beginners: dance at home
- Mode fitness training
- Use home fitness
- The Exercise “Superman”
- Recommendations for running physical exercise
Fitness centers in most people takes a lot of time, money and effort. Not everyone is able to donate these resources to put in order your body. However, to build muscle, become fitter, healthier and slimmer even without visiting the gym. Help in this home fitness workout. Exercises performed in the home, do not differ in effectiveness from those that are practiced in the hall. The main thing is to keep yourself motivated and to find fitness in the most comfortable time.
Mode fitness training
Before going to the fitness training, you should organize your sports mode and choose a suitable training program.
If the main purpose of home fitness is slimming, the ideal period for training from 7 to 9 am, when the body actively uses body fat as a powerful energy resource.
If the main purpose of the training — pumping muscle and the development of the relief of muscles, the best time is from 16 to 19 PM. In this time interval the body is most actively produces the hormone testosterone which has a positive effect on muscle building.
Restorative exercises can be performed at any time, but the training should take place 1.5 hours before or after a meal.
For beginners in fitness optimal number of classes per week will be 2-3 times for 20-25 minutes. Gradually exercise increase is recommended. Thus it is possible to reach a full 3-4 training sessions a week for 50-60 minutes.
The basic rule of any exercise — based on the characteristics and needs of her body. Do not overload the body, performing the actions using force or taking on too much stress. Home fitness should be fun, not stress and moral exhaustion.
Use home fitness
Classes home gym is useful for people of any age and gender. It can be inactive fitness training for seniors, classes for young mothers or young girls who dream to lose weight. Any system selected sports (yoga, Pilates, cardio callanetics, private mode) will only benefit if you practice regularly and follow useful guidelines.
The main advantages of training at home are:
- strengthening the spine, improve posture;
- deliverance from sleep disorders, apathy, depressive and anxiety disorders;
- active sirajganj;
- qualitative study of the relief body, toned silhouette;
- activation of metabolism, blood flow and lymph flow;
- improving balance, coordination, stamina, strength;
- strengthening the respiratory, nervous, cardiovascular systems;
- increased confidence in themselves and in their abilities;
- improvement of mobility of joints, flexibility of ligaments and elasticity of tendons.
If you buy basic home exercise equipment and apparatus (barbell, kettlebell, dumbbell), you can successfully build muscle mass even with the standard strength exercises.
This exercise is one of the most popular home loads. Strap is not only effective, but also high-intensity, so you can even at home to work all the key muscles. In the process of implementation of the strap are actively working the gluteal, dorsal, abdominal, thigh muscles and muscles of the shoulder girdle.
Take the emphasis lying, as in classic push-up. Arms out, body straight in one line. On the inhale hold your breath and bend your arms so that the body rested on the forearm. Breathe slowly, evenly, avoid deflection in the lower back, tighten your abdominal muscles. Keep statics comfortable amount of time, but at least 15-20 seconds. Gradually increase the time spent at the bar.
The Exercise “Superman”
This simple but effective exercise can be very useful approaches to accomplish home. It is the perfect strain for stress relief after a hard day, strengthen the spine, correct posture and improve flexibility.
Lie on your stomach, extend hands forward, legs together. Take a breath, on the exhale, simultaneously lift left arm and right leg, performing the deflection in the lower back. Then return to the starting position and repeat the exercise by changing the hand and leg. Complete the load within 2-3 minutes.
In the basic program fitness workouts are always different types of squats. This element is actively working on the calf muscles, hips, back, buttocks. When using weights (dumbbells, weights, barbell) the effectiveness of the exercise increases, because the work includes the abdominal muscles and the muscles of the upper shoulder girdle. The main rule when performing squats — when lowering the pelvis to push the knees outside the feet.
Push-UPS from support — ideal for power home fitness. In the process of exercise is actively working on the muscles of the shoulder zone as well as spinal musculature.
Take the emphasis lying, the toed feet rest on the floor, straighten your body, do focus on the palm of the outstretched hands. Lower body torso hands as low as possible, then return to the starting position.
If classic push-UPS to carry is too heavy, the load can be made more gentle: exercise can not be performed from the floor and from the walls, benches and any other support.
Recommendations for running physical exercise
Home fitness training will be much more effective if you consider some important nuances.
- Do the exercises regularly.
Many people working in the home, suffer from laziness and lack of motivation. However, significant effect is impossible without a serious approach to training. It is better to perform physical activities for 10-15 minutes, but systematically than rare, but 40-60 minutes.
- Observe the drinking regime.
Water helps to avoid dehydration, which pushes the body into a state of stress. Thanks to fluid metabolism improves and the skin becomes beautiful and elastic.
- Do not forget about the rest.
Heavy workouts are just as harmful as lack of activity. Overload and daily activities tiring the muscles, reducing the positive effect of home fitness. Between training days is necessary to arrange at least a day of rest, the body is fully recovered.
- Indoor activities like classes at the gym, require pre-heating.
Start a workout to warm up muscles, tendons, ligaments and avoid possible injuries.
Fitness training at home — ideal for busy people who want to get in good shape and improve your health. Choose comfortable physical activity, exercise regularly and soon you will achieve great results.
Uses photographs Shutterstock