These studies, like exercise at home, many are quite skeptical, citing his own experience.But we object to is the fact that self-training at home may not be effective only when the manifest laziness.As a rule, the enthusiasm of the lessons fade quite quickly, and soon the training carried out less and less.Therefore, we say absolutely frankly that the result you have to work for several months, but desires the first 2-3 months you will have a little bit.You have to force yourself to perform training and not come up with excuses.Also note that muscles ache during class you do not stop, but over time without discomfort, you can perform a lot more exercise than might at the very beginning.
What you will need to study at home
If you are going to do the exercises at home, you will need collapsible dumbbells (it's much better than the whole, as it takes up minimal space and weight can be changed depending on the exercise).It is also advisable to buy a rug for employment, sportswear, leg weights, skipping rope (if you use it), fitness ball (girls) and a timer (for interval training).
How often carried out exercises at home
Classes should be held regularly - at least 3 times a week.Then you can increase the frequency up to 4 times, but between workouts must be a one day break.
Warm
As a warm-up exercise, you can use the run - that's the best you can come up with for your body.If you go out for a jog is not possible, follow the light complex, stretching each body part.Remember the morning exercises of the Soviet period, but do not use dumbbells and any weighting.Mahi hands, shallow squats, lifting your knees to your chest, shoulder rotation, turning the body, side bends, running in place - all very well to prepare for the upcoming training.
basic exercises at home:
- Squats.To begin the exercises are performed without weighting and only after reducing muscle tone, you can do with dumbbells.
- Lunges.It can be positive, negative attacks, as well as the abduction of legs to the side.In carrying out this exercise at home, always watch your back.It should remain straight.
- Exercises for arms at home.At home, the possibilities are not so great, but if there are dumbbells, you can vary the complex.In addition to push-ups, follow the breeding hands with the weighting in the supine position.For this you will need a bench, but the suit and the usual stools.Also follow Mahi hands in hand with the weighting or curl with the rise of the shell to the chest.
- exercises with dumbbells at home.These weights are used for squats, and to train the arms, back, press.Note that you must use extra weight with caution, as this overload can be traumatic.
number of approaches
selected on the basis of physical fitness, but if you can master only 1-2 sets of 20-30 reps, then start with that.The main thing a week later increase their number gradually increasing load.
