Most women refuse to do exercises with weights because they believe that they contribute to the enhanced increase in muscle mass. They practice aerobic fitness, thinking that getting rid of excess weight, get the perfect body proportions. However, when a large amount of extra pounds after cardio the skin droops, wrinkles appear, elasticity and stretch, and the muscles remain weak.
To avoid this, you need to alternate aerobic exercise with power. The first study, the second – to work out muscle and form a beautiful relief of the body. Those and other activities can be carried out at home. Under certain rules, they will be no less productive than in the hall.
The basics of home physical exercise
In addition to strengthening muscles power physical activity also contribute to the acceleration of metabolic processes in the body that helps to lose weight. However, good results from such practice can be obtained by following simple recommendations:
warm up before each fitness training, and stretch it out after;
making an effort, always exhale, relaxing – inhale;
train them systematically – even if you have not yet seen results, don’t throw anaerobic fitness;
eat an hour before training and 1.5-2 hours after it;
before you start anaerobic fitness, learn proper technique execution elements and work without disturbing her;
make all movements smoothly, effortlessly and jerks;
not to train with too large weights, if you don’t want to pump;
exercise fitness in comfortable clothes and only wearing sneakers, so as not to injure the joints.
What you need to practice power fitness
Anaerobic exercise it is possible to perform with the weight of his own body, but if you use weights they will give a much greater result. So for playing at home are encouraged to prepare at least the minimum number of equipment. You might need:
Mat for fitness;
suspension straps TRX.
In principle, for training some dumbbells will be sufficient, but the more equipment available, more effective and more diverse physical workload.
Anaerobic exercises to practice at home
The training program proposed below, should practice 4 or 5 times a week, alternating exercises for different muscle groups. At the first training of all elements is recommended to do 10-15 times in 2-3 laps. Weights should be taken with weight 1.5-2 kg of Their weight, and the number of repetitions and cycles should increase gradually.
Training for the upper limbs and shoulders:
Stand up straight, feet put on the width of the pelvis, brush with shells pressed to the front of the thighs, look forward. Pull up the inventory to the chin, sending elbows to the sides. To lower the equipment down, straight arms.
Raise the weights up, placing them over the shoulders (the inner surface of the brush should be opposite each other). Bending elbow joints, lower and make the shells for the head, and then return to the starting point.
Relax your arms down, placing the brush on either side of the hips. The inner part of the brush to turn to itself, knees slightly bent. By bending the elbow joints to pull the shells to the chest, turning the inner side of the brush to him. Return to the starting point of the fitness element. Elbows from the body, not tear.
Press the brush with shells to the front of the legs, inner part of the brush to deploy to his, feet together, elbows slightly bent. To breed the straight arm to the sides, raising them above his head, and lowered. To bring forward, lifting her to eye level. To return to the starting position.
To sit on a chair, back to align. Hands with weights to bend, to raise the inventory up to ear level, positioned on either side of the head, reversing the elbow joints to the sides and the inner sides of the brushes myself. By extension of the arms to raise the weights up and again to return to the starting point.
A set of exercises for pectoral and dorsal muscles:
Sitting on a chair, tilt your upper body forward to rest my chest to the feet. Hand weights are slightly bent at the elbows, lower down. To dissolve hands in the parties, bringing them to the level of the chest, and dip again.
Stand up straight, feet put on the width of the pelvis, legs slightly bent, upper body tilted forward. Hands with weights to position perpendicular to the torso. To pull the shells to his chest, positioning on either side of the body, and return to the starting point of the exercise.
Lie on your stomach, to sit up, leaning on the inner side of the hands and socks. Body to pull in a straight line. To do push-UPS to maximum flexion of the elbows and rise again.
To stand in the doorway, hitting the door frame with his hands, placing the hands parallel to the floor. With all his strength to push the door, after 2 minutes, slightly tilting the body forward and again put pressure on the frame. After 2-3 minutes to relax.
Training for abdominal muscles:
Lie on your back, knees bent feet placed on the floor. Take away the hands behind the head. The right ankle put on the left knee. Off the floor of the blade and make a twisting, reaching left elbow joint to your right knee. After the completion of the set to duplicate the exercise, making twisting in the other direction.
Put the brush under the buttocks, lift up your head, shoulders, scapula and straight legs. Raise your left leg straight, leaving the right at the bottom, and then repeat the movement with the other limb. Repeat the exercise until muscular failure.
Exercise for leg and gluteal muscles:
Put the brush on both sides of the buttocks, feet bent at the knees, feet placed on the floor. To raise the pelvis up so that he knees and shoulders were on one line. After 2-3 seconds to get down on the floor.
To approach the step or bench, put on her left leg. Rebounding heel, to climb the hill and lift up the bent right leg so that the knee was at the level of the pelvis. To return, to repeat the exercise with the other leg.
To turn to the bench back, take a big step forward. Hands with weights to drop down, right sock to put on the bench. Sit down to the left thigh parallel with the floor, and then stand up. Duplicate the movement with the other leg.