How to play sports at home

You can form a toned and seductive body at home without spending money on subscriptions to visit the gym. To choose a set of effective exercises, you need to know the characteristics of your own body, and to understand which zones need to be corrected, and which are enough to keep in shape.

Time

To achieve a visible result, it is not enough to wave your hands once a week between TV shows. Training should be regular, lasting from 30-40 minutes. It is necessary to allocate time in the evening or in the morning, when you can be alone with the sport, and do not check every 5 minutes whether the soup boils in the kitchen, and whether it is time to load a new portion of laundry into the washing machine.

Important: It is necessary to be completely given to studies, so that they do not seem tedious or tedious, and bring results.Train at least 4 times a week, ideally daily.

Improvised gym

It is better to be engaged in a spacious room, where you don’t have to run across furniture, or try not to touch the chandelier with your hands. If the house is made with bedside tables and chairs, you can move light objects to the side, and after training to return to the starting position.

Equipment does not have to be expensive. A small rubber mat is enough if there is parquet or laminate on the floor. If you have a huge carpet under your feet, you can put a rug or thin rug on top.

Well, if there is a pair of dumbbells in the house, but do not despair when the apartment is empty and there is no money to go to the sporting goods store. Ordinary plastic bottles are used as weights: they are filled with water or sand. The alternative is plain land.

Over time, you can replenish your arsenal with balls for fitball and ordinary ropes.

Important: There are lots of exercises for which no additional accessories are needed. Enough own weight, and the desire to improve the body.

Sports uniform

Catching up at home does not necessarily look stylish or stunning.The main and only requirement for the sport form is convenience and practicality. Elastic pants or shorts that stretch well will fit, plus a T-shirt or T-shirt that is not constraining movement is free.

If it is convenient to practice without clothes, and this appearance does not shock the husband, or there is no one at home, you can get rid of all the excess. But still it is necessary to leave socks that will protect the feet from cooling and corns.

Important: If you need to get rid of the fatty layer on the abdomen, you should wrap the problem area with a woolen scarf or scarf. Thanks to the tissue sweating increases, and the blubber gradually melts.

Preliminary studies

People who have a hard time working on their bodies at home are recommended to have a special diary.

It is worth writing:

• The maximum number of pushups that could be done on the first day.
• Initial weight
• Waist or buttock volumes (depends on which part of the body is to be corrected).

After 2 weeks of classes to make a comparison, and if the indicators have improved, praise yourself for the efforts of cosmetics or a beautiful thing.

On the verge of possibilities

Training should be intense, otherwise the effect will be zero or minimal, but for beginners who are wrung out for the last time in the tenth grade, it is recommended to start with light exercises.

The first 2-3 days to be limited to morning exercises or evening warm-ups, gradually introduce squats and pushups. Enough 3 sets of 2-4 repetitions with short breaks. Recommend to monitor the pulse. Calculate the maximum frequency of impacts can be, taking away from the present age of 220.

Example: A man of 30 years should not exceed the mark of 180–190 beats / sec. When performing cardio workouts, stay at 100–130 strokes.

Important: Do not load the body on an empty or full stomach. The best time to practice is 1–1.5 hours after a light snack.

Complex 1: Tabata Method

A day will have to spend from 4 minutes, which is equivalent to 2 hours of training in the gym. It is necessary to give preference to something one: squats, load on the press, push-ups or a regular bar.

Scheme

• Be sure to 5-minute warm-up to warm up the body.
• Stop for 20 seconds, during which you can quickly push-ups or squat.
• Stop for 10 seconds to take a breath, and get some rest.
• At least 8 repetitions with short breaks.

Loyal option for newbies:
During the first 2 weeks it is necessary to perform the exercise for 3 minutes, and for rest it is necessary to select 2. At least 3 repetitions. Lay out only 80% so that the body adapts to new loads.

Complex 2: Fitball

Thanks to balancing on the ball, the muscles of the hips, back, arms and abs develop. Exercises are useful for people who spend a lot of time on the computer.

1. Ride equipment, feet on the floor. Knees should be bent at right angles. Straighten your back, and strain your abdominal muscles as much as possible. Sit in this position for 5 seconds, then relax. At least 6 repetitions.
2. Stand up, legs spread wide. Stretched arms grab the ball and hold it in front of you. Slowly go down, squeezing equipment, and lifting it up. Returning to the starting position, lower your hands with sports equipment. The minimum number of repetitions is 10.
3. Take a starting position on the back, straightening his legs, and stretching his arms over his head. Upper limbs squeeze the ball. At the same time, raise and lower the arms and legs, without lifting the waist from the floor. Sports equipment must be transferred to the lower limbs, and vice versa.
4. Place the ankles on the fitball so that the knees are bent at a 90º angle. Hands to lock with, and hide under the back of the head. Strain press, and tear off his head with shoulders from the floor. The loin lies on the ground. Stand still for 2-3 seconds, lie down slowly.

Complex 3: Whole body works

We'll have to spend 40–50 minutes to train. Start with a light warm-up, and then perform exercises for all muscle groups.

Buttocks and hips:

• classic squats and pliés;
• kick your feet back and forth and to the sides;
• raising the lower limbs, lying on his stomach.

Press:

• twisting, lower back can not be torn off the floor;
• tilts to the sides with hands widened behind the head;
• raising the legs in position on the back.

Hands and chest:

• necessarily push-ups from the floor and walls;
• Armed with dumbbells, raise your upper limbs to the side, standing upright or leaning forward;
• a plank that engages both arms and chest with a back, and abdominal muscles.

Recommendations: Beginners from 5 to 10 repetitions, rest 2 minutes, 3 sets of each.

Nuances of home workouts

1. Engage will be more fun and easier if you pick up energetic music. To keep your body in good shape, you can dance every day instead of exercises.
2. Yoga is a godsend for lazy housewives who want to lose a few kilograms and develop plasticity.
3. In order not to abandon training at an early stage, it is useful to make friends on social networks with like-minded people, before whom you can brag about success, and ask for advice.

Modeling a perfect body at home is no more difficult than in a gym. It is enough to set a goal, to choose a complex of ideal exercises, and supplement all with proper nutrition. And in order not to break, and not to quit classes at the initial stage, you can introduce a reward system for small and big achievements.

Video: fitness club at home