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Home fitness: a complex of effective exercises and training rules
- The pros and cons of home fitness workouts
- As home to create the atmosphere of the gym?
- Rules for home training
- Aerobic fitness exercise for home
- The complex of power exercises
To have a beautiful figure, slim, toned body is a dream of many people, but not all apply to this effort. Some just lazy, others have no possibility to visit sports club. The first problem to solve, in most cases, it is difficult, but the second is quite possible. You need to create an environment of gym at home, make a set of exercises and to conduct their own fitness training.
The pros and cons of home fitness workouts
Those who for various reasons can’t go to the gym, there are several advantages of home fitness workouts:
- Savings budget.
For your home, you will not need a subscription and not have to spend money on travel.
- The ability to allocate their time independently.
To do fitness exercise at home at any convenient time. Do not need to adjust the schedule of the gym, and waste time on the way there and back. Saved 30-40 minutes to spend on performing additional exercise or another set.
- Psychological comfort.
Practicing at home, you can completely relax and focus on the exercises. Do not have to stand in a queue to simulators, to distract and complexes, catching glances of other visitors.
Despite a number of advantages, home fitness workout is not without drawbacks. The most significant of them:
- The lack of control and extra motivation.
At home there is no coach who will help to master the technique of execution of fitness exercises and experienced athletes who can become an example and a stimulus.
- The lack of a schedule and the difficulty in compiling the right set of exercises.
The lack of a clear training plan, their irregular and improper exercise can reduce the effectiveness of training.
- The lack of equipment.
The majority of professional sports equipment. difficult to find a replacement for practicing at home.
As home to create the atmosphere of the gym?
However, despite these disadvantages, home fitness training can be very effective. For this you need to set a goal and create conditions at home club. How to do it:
Rules for home training
Below home fitness workout would get results and pleasure, they should be conducted with these considerations:
Aerobic fitness exercise for home
Cardio exercises should be completed within 20 minutes, gradually bringing the time of aerobic exercise to an hour. The intensity of training should be determined by pulse – it should not be higher than 80% of the maximum (220-age of player). Aerobic training program below is split into 3 blocks of exercises, each of which need to be repeated 2 times. The execution time of each element in the block – 30 seconds rest between each exercise 15 seconds break between blocks of 1 minute.
The first block:
- running engulfing leg back;
- run with high knee;
- alternately raising the legs to the sides from the position of “plank”.
The second block:
- simultaneous dilution of the hands and feet apart jump;
- jumping “scissors”;
- hook foot touch the floor;
- some burpees’s low impact.
The third block:
- alternate kicks forward and backward;
- walking in “the limit”;
- the horizontal run.
The complex of power exercises
Power exercise should be performed in 3 sets of 10-15 repetitions each. Between cycles it is necessary to make a break for 1-2 minutes. As weights you can use small dumbbells (0.5-1 kg) or plastic water bottles (0.5-1 liter).
Uses photographs Shutterstock