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Home fitness: a complex of effective exercises and training rules

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Home fitness: a complex of effective exercises and training rules

The contents

  • 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:

  • Make a set of exercises with the advice of professional coaches, shall describe the plan of personal training sessions for 1-2 months. This should include time for changing clothes, shower, and training equipment.
  • Connect to occupations of other family members or agree with them that they don’t distract.
  • Purchase or borrow from friends simple sports equipment: jump rope, fitness Mat, a fitball, dumbbells, heart rate monitor etc.
  • Prepare video-lessons with a set of exercises you are interested in the fitness direction. They should be all you need for effective workouts: tips, technique elements, conducive to lessons, music, etc.
  • Live in the role of a fitness trainer. Learning the basics of proper nutrition, nature, sports, learning new elements, using different ways of motivation will increase the effectiveness of home training will help you achieve this goal.
  • Rules for home training

    Below home fitness workout would get results and pleasure, they should be conducted with these considerations:

  • Engage in comfortable athletic clothes and sneakers in a well ventilated area.
  • Be sure to practice before training warm-up followed by stretching.
  • Train 3 times a week for 30-60 minutes or more. If you can not spend on classes more than half time, you can break the training day into 2 parts or to do the exercises every day for 30 minutes.
  • Start doing fitness exercises at least 2 hours after a meal.
  • Follow the moisture balance: 20 minutes before and immediately after the training, you need to drink a glass of water. In addition, you should drink water in small SIPS every 10 minutes throughout the class.
  • 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;
    • bakirovna;
    • 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:

    • skater;
    • 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).

  • Stand up straight with feet shoulder width shoulder belt. Legs slightly bent in knees, a back bend, chest out, look ahead. Hands with dumbbells bent at the elbows, palms turn to each other, the ends of the weights to squeeze to the shoulders. Sit down to thighs parallel with the floor, stand up and squeeze the dumbbells up at the same time, placing them smoothly over the shoulders. To return to the starting position of the exercise.
  • From a standing position to build right-hand support (a chair, a window sill), with the left dumbbell to drop down. Right foot to put a little forward, the left back, knees bent. The body to tilt so that the back and head was parallel to the floor. Pull the dumbbell to your chest, bending your elbow. Return to the starting position. After the completion of the set repeat the exercise on the other arm.
  • Standing up straight (feet on shoulder width), slightly bend the knees. Hands with dumbbells down. Keeping your back straight and looking in front of him to slightly tilt your body. Slightly bend your elbows, raise them to the sides, reducing blades, then lower.
  • Lie on the floor, raise the straight legs at an angle of 45, the body, at an angle of approximately 60. Hands with dumbbells bend at the elbows to pull up to his chest. At the same time bend the right leg and straighten left arm, return to starting position. Repeat the fitness exercise on the other side.
  • Uses photographs Shutterstock

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