You do not have to go to the gym to stay fit, healthy and fit. You can do it at home, costing only 40 minutes several times a week. The most effective form of home training is endurance training. Thanks to them, you can quickly tighten muscles and improve body quality. The main thing is to choose the right equipment for home exercises and work out the exercise technique.
Benefits of strength training
Strength training at home is recommended for both men and women. They are used not only for muscle gain but also for weight loss.
This is due to the fact that strength training helps to activate the fat burning process. After all, the more muscle mass, the less fat, as the body expends a large number of calories on muscle service.
Therefore, as a result of weight training at home, you can get rid of excess weight and achieve a beautiful muscle relief.
Home training equipment
Conveniently use dumbbells as equipment to do exercises at home. Several pieces of different weights are available. But it is worth noting that strength training involves load advancement. Therefore, over time, you will need to purchase new ones. To avoid having to do this, you can purchase folding dumbbells, the weight of which can be easily changed by removing or hanging extra discs.
Some exercises are done more easily with dumbbells. In this case, you will need a bar and some pancakes. You do not need to buy a lot of hard drives, as it is difficult to get a lot of weight at home. This requires special security frames, stands, etc. And getting a loaded rod from the floor is harmful and dangerous to the back.
For girls, weights will help you with some exercises. Commonly used to strengthen legs and buttocks.
In addition, it is worth paying attention to such a sports device as rubber fitness straps. They take up virtually no space, are easy to use and are suitable for any level of physical fitness due to their varying degrees of stiffness. When you exercise, these straps stretch, creating resistance that the muscles must overcome.
For starters this is a great way to get word out and buy bottled water or sand instead. A backpack with heavy books will also work. But soon such a load will not be enough, so you will need to visit a sports equipment store or sign up for a gym. Otherwise, progress will be stalled and you will not be able to achieve a better result.
The best exercises
The best exercises for both weight loss and muscle building are the basic exercises. Sources often advise girls to perform multiple strokes and other isolation exercises. It is believed that this helps to lose weight in the groin and make the butt firm. But you need to understand that fat is not burned locally. The nature of the fat layer is such that the excess leaves evenly throughout the body. The exercises performed do not in any way affect the one who will lose weight in the first place.
Isolation exercises usually do not consume many calories. Therefore, they should be performed not for weight loss, but for muscle completion at the end of the workout.
Basic exercises consume a lot of energy. They involve several muscle groups, stimulate the production of growth hormones and trigger metabolic processes.
Squats
One of the most effective exercises for weight loss and strengthening the muscles of the lower body are squats. Many girls do it, but not all do it correctly, as it is quite difficult to fully master the technique.
Therefore, it is not recommended that beginners gain weight immediately. The first exercises should be performed with your weight.
Execution technique:
- Place your feet wider than your shoulders, turn the socks slightly to the sides so that they point in the same direction as your knees. Straighten your chest and shoulders, keep your back straight.
- Taking the pelvis back, sit at least parallel to the floor. It is advisable to go a little below. This will maximize the load on the buttocks.
- The position of the body should be such that the body is perpendicular to the surface, and the knees do not go beyond the toes. To do this, you need to be quite flexible. Therefore, in your spare time, you should pay attention to alignment.
- At the lowest point, you need to make sure that the lower back is not rounded and "does not bite". You can put your palm on it at first. Then it will be clear what it is about.
- It is necessary to return to the starting position due to the effort of the gluteal muscles.
- To avoid unnecessary stress on the joints, the knees cannot be fully extended.
Once you have learned and provided the proper collection technique, you can get a dumbbell or a dumbbell. The weight should be increased gradually. This will help you avoid injuries and keep progressing.
Lunges
After meetings, it is recommended to make rows. Such a ligament allows you to stretch your buttocks even more and strengthen your muscles faster.
There are many possibilities for conducting lunches: one step forward, backward, sideways, diagonally, lunch while walking, etc.
You can try some and choose the most effective one for yourself. Variations can be alternated from time to time to diversify your training program.
For all types of holidays, the basic rules for execution will be the same:
- the step should be wide enough;
- the knee angle of the working leg (forward) should be straight;
- the back should remain flat and perpendicular to the floor throughout the exercise;
- the knee of the supporting foot should not touch the floor;
- body weight should fall mainly on the heel of the working foot.
By following this technique, you can strengthen your glute and front thigh muscles in a short time. For faster results, you can pick the beam. But this should only be done after the drill has been carefully crafted.
Gluteal bridge
Isolation exercise for the buttocks - lying on the back of the pelvis. Many consider her exclusively feminine. But men, especially those who lead a sedentary lifestyle, also need to strengthen their gluteal muscles. Therefore, this exercise can be safely included in the home exercise program for the stronger sex.
Execution technique:
- Lie on your back with your lower back firmly pressed to the floor. Stretch your arms along your body.
- Squeezing the buttocks, raise the pelvis as high as possible.
- It is important to ensure that there are no discomforts in the cervical spine. If body weight falls on the cervical vertebrae, you can support the shoulder blades on a bench or other object.
- At the last point, stop for a few seconds, stretching the gluteal muscles as much as possible.
- Then you have to sit down slowly. The basin should not be placed on the floor. In order for the load to be continuous, you should immediately start the next repetition.
By placing a barbell pancake in the tub, you can increase the effectiveness of the exercise.
Row of dumbbells on the belt
The back muscles at home can be strengthened by pulling the dumbbell at the waist.
Execution technique:
- Take the starting position, tilt your body forward about 45 degrees and slightly bend your knees. In this case, the back should be flat with a slight deviation to the lower back.
- Take dumbbells in your hands and lower them down.
- When exhaling, join the shoulder blades and raise the barbells to the belt, making sure the elbows are parallel to each other.
- Stopping at the top point, you should slowly lower the dumbbells.
The muscles of the back, not the arms, should work in this exercise.
Curls biceps
To strengthen the arm muscles, you need to do exercises for the biceps and triceps. This is necessary not only for men who want to increase their volume, but also for women. Indeed, due to lack of physical activity, the skin in this area begins to sag and become soft.
The most popular biceps exercise is dumbbells. Quite simple enough to accomplish. The main thing is to remove the dumbbells due to muscle tension, and do not throw them with the force of inertia.
To do this, you should not shake at the starting point and make sure your elbows stay still throughout the movement.
Arm extension on the slope
To strengthen the triceps, you can do arm extension with dumbbells on a slope.
Execution technique:
- Bend your knees slightly and tilt your body forward 45-60 degrees. Keep your back straight.
- Take dumbbells and bend your elbows at a right angle so that your shoulders are parallel to the floor.
- When exhaling, fully straighten your arms.
- Crawl to the last point, feeling the tension of the triceps.
- Then slowly bend your arms again, returning to the starting position.
At the end of the approach, a characteristic burning sensation of the muscles should be felt in the triceps.
Press bench with dumbbell
To give relief and contour to the upper body, it is necessary to perform exercises on the shoulders. One of the most effective is the trap press on the foot.
Execution technique:
- Stand up straight, raise the dumbbells at shoulder level. Elbows should be perpendicular to the floor.
- As you exhale, you should squeeze them so that they are practically touched. Dumbbells should walk in the same trajectory. Do not fully extend your elbows.
- The dumbbells should then be lowered to the shoulders in a controlled manner.
Girls should also do this exercise. Women are often afraid to shake their shoulders, but they will not be able to significantly increase their size. As a result of the classes, they will gain only a slight relief, which will relieve them of uncertainty and make body sketches clearer.
Training program
Circular exercises are most effective for weight loss, in which complex exercises are performed without stopping one after the other. In such a lesson, the muscles of the whole body are processed. It is necessary to make 3-4 rings with breaks between them for 2-3 minutes.
The table shows a circuit training program that includes the exercises discussed above. At the end of each round, two abdominal exercises are performed.
| exercising | repetition |
| Squats with dumbbells | twenty |
| Trap roads | 15 |
| Gluteal bridge | twenty |
| Row of dumbbells in the stomach | 15 |
| Dumbbells for raising the biceps | 15 |
| Arm extension at a slope to the triceps | 15 |
| Trap shoulder press | 15 |
| Crunches in the press | 20-30 |
| Raise the legs lying on your back in the press | 15-20 |
It is worth conducting such training 2-3 times a week. You do not need to exercise more often, as the muscles need to have time to recover. On free days, you can do cardio workouts that will speed up the weight loss process.
It is worth noting that weight loss is impossible without proper nutrition and lack of calories. The result depends on this by 70%. Moreover, you do not need a rigid diet, but a balanced diet. Then the muscles will be strengthened, and the body will become slim and fit.