Women’s fitness: training rules at home
4 min read
lifestyle, fitness
Women’s fitness: training rules at home
The contents
- The rules of fitness at home
- The pros and cons of physical activity at home
- Features home exercise program
Regular fitness classes help women to maintain the harmony and beauty of the body, to take care of your health and prolong youth. The modern pace of life does not always give you the opportunity to visit the gym or fitness center, so many girls are forced to find other things to do. A good alternative to sports halls are home workouts that with proper selection of exercises and proper determination can easily be replaced.
The rules of fitness at home
In programming it is important to consider the individual characteristics of the athlete and not to forget the harmonious and comprehensive study of the muscles. To make the class really effective and healthy should follow some simple rules:
Home workouts require self-sufficiency and results-orientation. Physical activity should be increased gradually, to take just too much weight or do limit the number of repetitions should not.
The pros and cons of physical activity at home
Thinking about home occupations, many women pre-weigh all the advantages and disadvantages they have. The positive aspects the fitness training at home include:
- the opportunity to pick their classes without reference to a chart for the gym;
- cost-effectiveness of home training, because you do not have to buy a gym membership and pay a personal trainer;
- time-saving necessary to get to the fitness center and back;
- the lack of prying, which may confuse beginners;
- comfort and hygienic water procedures carried out before and after class;
- a variety of programs and areas of fitness, the opportunity to choose their favorite items on the mood.
The negative aspects of self-exercise consider:
- errors in the technique of beginners and the need for independent study of each exercise;
- the lack of simulators that allow you to diversify program activities;
- various distractions in the form of family members, Pets, calls or guests.
Before you begin to house training, it is recommended to schedule lessons and develop a fitness program to minimize all the negative aspects.
Features home exercise program
Beginners are recommended to start exercising at home with circular programme that combines aerobic and power load. They are characterized by high intensity and the ability to quickly burn fat.
The principle of constructing a fitness program is simple: during the training, carried out exercises on different muscle groups, each in one approach 10-20 repetitions. When all elements are executed, the set ends and after a pause repeats again. Rest between sets should not exceed 60 seconds. At home workout should include presses, pull-UPS, a variety of twisting, bending of hands with dumbbells, squats, lunges and push-UPS.
The optimal number of workouts per week — 3. Programme of fitness classes can be individually or use a ready-made scheme, adapting it for themselves.
Day 1:
- attacks;
- gluteal bridge;
- lifting on socks;
- direct twisting;
- push-UPS with a narrow formulation of the hands.
Day 2:
- classic push-UPS;
- direct twisting;
- lunges forward;
- Mahi leg back;
- classic squats.
Day 3:
- squats in the technique of “Plie”;
- attacks back;
- lifts on tiptoe;
- classic push-UPS;
- direct twisting.
Each exercise is repeated 10 to 20 times; the number of rounds select on their own. Physical activity should not be the limit for beginners in the first few sessions. An important condition for the success of home training is their systematic and proper execution.