You don’t have to go to the gym to stay fit, healthy and fit. You can do it at home, devoting only 40 minutes to it several times a week. The most effective form of home training is resistance training. Thanks to them, you can quickly tighten muscles and improve the quality of your body. The most important thing is to choose the right equipment for home workouts and develop an exercise technique.
The benefits of exercising
Home strength exercises are recommended for both men and women. It is used not only to increase muscle mass but also to lose weight.
This is due to the fact that fitness training facilitates the fat burning process. After all, the more muscle mass, the less fat, as the body spends a large number of calories to serve the muscles.
Therefore, as a result of weight training at home, you can get rid of excess weight and achieve beautiful muscle relief.
Homemade workout equipment
It is convenient to use dumbbells for home exercises. Pieces of different weights are available. But it’s worth considering that fitness training involves advancing the load. Therefore, over time, you will have to buy new ones. To avoid having to do this, you can buy folding dumbbells that can be easily changed by removing or hanging additional plates.
Some exercises are easier to do with a dumbbell. In this case, you will need a bar and some pancakes. You don’t have to buy a lot of heavy discs as it’s hard to carry a lot of weight at home. For this, special safety frames, stands, etc. Need. And lifting loaded bars from the floor is harmful and dangerous to the back.
For girls, weights come in handy for some exercises. They are usually used to strengthen the legs and buttocks.
In addition, you should pay attention to such a sports equipment as rubber fitness. They take up virtually no space, are easy to handle, and are suitable for any level of physical fitness due to their varying degrees of rigidity. During training, these bands stretch, creating resistance that the muscles must overcome.
For starters, you can do your purchased kit at all and use a bottle of water or sand instead. The backpack also works with heavy books. But soon, such a load will not be enough, so you need to visit a sports equipment store or register at a gym. Otherwise, progress will come to a halt and you will not be able to achieve better results.
Best practices
Best practices for both weight loss and muscle building are basic practices. Resources often advise girls to perform a number of kicks and other isolation exercises. It is believed to promote weight loss in the hips and tightness in the buttocks. But you have 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 what will lose weight in the first place.
Isolation exercises usually do not consume too many calories. Therefore, they should be done at the end of the workout to complete the muscles, not to lose weight.
Basic exercises are very energy intensive. They involve several muscle groups, stimulate the production of growth hormones and trigger metabolic processes.
Squat
One of the most effective exercises for weight loss and strengthening the muscles of the lower body is squatting. Many girls perform, but not all of them do it correctly, as it is quite difficult to master the technique.
Therefore, beginners are not advised to take weights immediately. The first workouts should be done with your own weight.
Execution technique:
- Make your legs wider than your shoulders, slightly turning the socks to the side so that they point in the same direction as your knees. Straighten your chest and shoulders, keeping your back straight.
- When taking back the pool, sit down at least parallel to the floor. It is advisable to go a little lower. This maximizes the load on the bottom.
- The position of the body should be such that the body is perpendicular to the surface and the knees do not protrude beyond the toes. You need to be flexible enough to do that. Therefore, you should pay attention to stretching in your spare time.
- At the lowest point, you should make sure that the lower back is not rounded and "does not bite. "At first, you can put your palm on it. Then it becomes clear what it is all about.
- It is necessary to return to the starting position due to the efforts of the buttocks.
- To avoid unnecessary strain on the joints, the knee should not be fully extended.
After mastering and ensuring the proper squatting technique, you can buy dumbbells or barbells. The weight should be increased gradually. This will help you avoid injuries and move on.
Lungs
It is recommended to perform lungs after squatting. Such a ligament allows the buttocks to be stretched even more and the muscles to be strengthened faster.
There are many options for performing the lungs: forward, backward, sideways, diagonally, with walking lungs, etc.
You can try more and choose the most effective one for you. Variations may change from time to time to diversify your workout program.
For all types of lungs, the basic rules of implementation will be the same:
- the step should be wide enough;
- the knee of the working (front) leg must be straight;
- the back must remain flat and perpendicular to the floor throughout the exercise;
- the knees of the support leg must not touch the floor;
- body weight should fall primarily on the heel of the work leg.
By following this technique, you can strengthen the front buttocks and muscles of your thighs in a short time. You can add dumbbells for faster results. But this should only be done after a thorough elaboration of the practice.
Gluteal bridge
Insulation exercise for the buttocks - lying on the back of the pool. Many consider her exclusively feminine. But men, especially those with sedentary lifestyles, also need to strengthen their pharms. Therefore, this exercise can be safely incorporated into a stronger workout program for the stronger sex.
Execution technique:
- Lie on your back, pressing your lower back firmly to the floor. Stretch your arms along your body.
- Squeeze the bottom to raise the pool as high as possible.
- It is important to ensure that there is no discomfort in the cervical spine. If your body weight falls on your cervical vertebrae, you can rest your shoulder blades on a bench or other object.
- At the end, take a break for a few seconds, straining your buttocks muscles as much as possible.
- Then you have to lower yourself slowly. The pool should not be placed on the floor. In order for the load to be continuous, you must start the next iteration immediately.
Putting dumbbell pancakes on the pool can increase the effectiveness of the exercise.
Row of dumbbells for the belt
Home back muscles can be strengthened by pulling the dumbbell up to the waist.
Execution technique:
- Take the starting position, tilting the body about 45 degrees forward and bending the knees slightly. In this case, the back should be flat, with a slight bend in the lower back.
- Take the dumbbells in your hands and lower them.
- When exhaling, bring the shoulder blades together and lift the dumbbells to the belt, making sure the elbows are parallel to each other.
- Stopping at the top point, you should slowly lower the dumbbells.
In this exercise, the muscles of the back should work, not the arms.
Biceps curls
To strengthen the muscles of the arm, 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. In fact, due to the lack of physical activity, the skin in this area sags and becomes flabby.
The most popular exercise for the biceps is to curl the dumbbells. It's pretty simple to implement. The point is to lift the dumbbells because of the muscle tension and not throw them up with inertia force.
To do this, you do not have to twitch at the starting point and make sure that the elbow remains motionless throughout the movement.
Extending the arms on the slope
To strengthen the triceps, arm extensions can be performed 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 right angles so that your shoulders are parallel to the floor.
- When exhaling, fully straighten your arms.
- Tighten the endpoint, feeling the tension in the triceps.
- Then slowly bend your arm again, returning to the starting position.
By the end of the approach, a characteristic muscle-burning sensation should be felt in the triceps.
Dumbbell bench press
Exercise should be done on the shoulders to give relief and contour to the upper body. One of the most effective is a standing dumbbell.
Execution technique:
- Stand up straight, raise the dumbbells to shoulder height. The elbow should be perpendicular to the floor.
- During exhalation, you need to squeeze them to practically touch them. The dumbbells must run on the same track. Do not stretch your elbows completely.
- The dumbbells should then be lowered in a controlled manner to the shoulder.
Girls also need to do this exercise. Women are often afraid of swinging their shoulders, but cannot increase their size significantly. As a result of the lessons, they only get a light relief that frees them from the blur and clarifies the contours of the body.
Training program
For weight loss, circular workouts are most effective, in which the exercises in the complex are performed one after the other without a break. In such a lesson, the muscles of the whole body are developed. Make 3-4 rounds with breaks of 2-3 minutes between them.
The table shows a circuit training program that includes the exercises discussed above. At the end of each round, two abdominal exercises are performed.
| Exercise | Reruns |
| Dumbbell squatting | twenty |
| Dumbbell lunges | 15 |
| Gluteal bridge | twenty |
| Row of dumbbells for the stomach | 15 |
| Lifting dumbbells for biceps | 15 |
| Extending arms on a slope to the triceps | 15 |
| Dumbbell shoulder press | 15 |
| The crunch of the press | 20-30 |
| Raise your back legs on the press | 15-20 |
It is worth doing such an exercise 2-3 times a week. You don’t have to exercise more often because your muscles need time to recover. On days off, you can do cardio workouts that speed up the weight loss process.
It is worth considering that weight loss is impossible without proper nutrition and calorie deficiency. The result depends on this by 70%. Moreover, it is not a rigid diet that is needed, but a balanced diet. Then the muscles will be strengthened and the body will be slim and fit.