You do not need to go to the gym to stay fit and healthy. You can do this 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 the muscles and improve the quality of the body. The main thing is to choose the right equipment for exercises at home and practice the exercise technique.
The benefits of strength training
Strength training at home is recommended for both men and women. They are used not only for muscle growth 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 to maintain muscle.
Therefore, as a result of home training, you can get rid of excess weight and achieve a beautiful muscle relief.
Home training equipment
It is convenient to use dumbbells as equipment for home exercises. Different pieces of different weights are available. But it is worth noting that strength training involves the progress of the load. Therefore, over time, you will have to buy a new one. To avoid this, you can buy folding dumbbells, the weight of which can be easily changed by removing or hanging extra discs.
Some exercises are easier to do with a barbell. 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, bases, etc. And getting a loaded bar from the floor is harmful and dangerous for the back.
For girls, weights will be useful for some exercises. They are usually used to strengthen the legs and buttocks.
In addition, it is worth paying attention to a sports equipment such as elastic fitness belts. They take up virtually no space, are easy to use and are suitable for any fitness level due to their varying degrees of stiffness. When you exercise, these ribbons stretch, creating resistance that the muscles must overcome.
For starters, you can do this without buying stocks at all and use water or sand bottles instead. A backpack with heavy books will also work. But soon such a load will not be enough, so you will have to visit a sporting goods store or sign up for a gym. Otherwise, the progress will stop and you will not be able to achieve a better result.
Best exercises
The best exercises for both weight loss and muscle growth are basic exercises. Sources often advise girls to perform many kicks and other isolation exercises. It is believed that this helps in weight loss in the hips and in strengthening the limb. 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 affect in any way what you will lose weight.
Isolation exercises usually do not consume too many calories. Therefore, they should be performed not for weight loss, but for muscle completion at the end of the workout.
The basic exercises are very energetic. They are involved in many muscle groups, stimulate the production of growth hormones and trigger metabolic processes.
Occupations
One of the most effective exercises for weight loss and strengthening the muscles of the lower body is squats. Many girls do it, but they do not do everything right, as it is very difficult to fully master the technique.
Therefore, it is not recommended for beginners to take the weights immediately. The first workouts should be done with your own weight.
Execution technique:
- Put your feet wider than your shoulders, turn the socks slightly to the side so that they point in the same direction as your knees. Straighten your chest and shoulders, keep your back straight.
- With the pelvis back, sit at least parallel to the floor. It is recommended to go a little lower. 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 exceed the toes. To do this, you need to be flexible enough. Therefore, in your free time, you should pay attention to stretching.
- 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 first. Then it will be clear what it means.
- It is necessary to return to the starting position due to the effort of the gluteal muscles.
- To avoid unnecessary pressure on the joints, the knees cannot be fully extended.
Having learned and secured the right squat technique, you can get dumbbells or barbell. The weight should increase gradually. This will help you avoid injury and keep moving.
Lunges
After squats, it is recommended to do lungs. Such a joint allows you to stretch your buttocks even more and strengthen your muscles faster.
There are many options for performing lungs: one step forward, one step back, sideways, diagonally, lungs while walking, etc.
You can try a lot and choose the most effective one for yourself. The variations can be changed from time to time to differentiate your training program.
For all types of lungs, the basic rules of execution will be the same:
- the step must be wide enough.
- the angle at the knee of the foot (forward) should be straight.
- the back should remain flat and perpendicular to the floor throughout the exercise.
- the knee of the support leg must not touch the floor.
- the body weight should fall mainly on the heel of the working foot.
By following this technique, you can strengthen your buttocks and front thigh muscles in a short time. For faster results, you can get dumbbells. But this should be done only after careful processing of the exercise.
Gluten bridge
Isolation exercise for the buttocks - located in the back of the pelvis. Many consider it exclusively female. 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 training program for the stronger sex.
Execution technique:
- Lie on your back with your lower back firmly pressed to the floor. Stretch your arms along the body.
- Pressing the buttocks, raise the pelvis as high as possible.
- It is important to ensure that there is no discomfort in the cervical spine. If the weight of the body falls on the cervical vertebrae, you can rest your shoulders on a bench or other object.
- At the end point, stop for a few seconds, stretching the gluteal muscles as much as possible.
- Then you have to slowly lower yourself. The basin should not be placed on the floor. In order for the load to be continuous, you must start the next repetition immediately.
By placing a barbell pancake in the bowl, you can increase the effectiveness of the exercise.
Row of dumbbells in the belt
The back muscles at home can be strengthened by pulling a dumbbell in the middle.
Execution technique:
- Take the starting position, tilting the body forward about 45 degrees and bending the knees slightly. In this case, the back should be flat with a slight deformation in the lower back.
- Take dumbbells in your hands and lower them.
- On the exhale, bring the shoulders together and lift the dumbbells at the waist, ensuring that the elbows are parallel to each other.
- Stopping at the top, you should slowly lower the dumbbells.
The muscles of the back, not the arms, should work in this exercise.
Biceps curls
To strengthen the muscles of the arms, 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 the lack of physical exercise, the skin in this area begins to break down and become smooth.
The most popular exercise for a biceps is the dumbbell curl. It is very simple to do. The main thing is to lift the dumbbells due to muscle tension and not to throw them from the force of inertia.
To do this, you do not need to crease at the starting point and make sure that the elbows remain still throughout the movement.
Extension of the arms on the slope
To strengthen the triceps, you can do arm extension with inclined dumbbells.
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 backwards.
- Delayed in the end, he feels the tension of the triceps.
- Then slowly bend your arms again, returning to the starting position.
By the end of the approach, a characteristic burning sensation should be felt in the triceps.
Dumbbell bench type
To relieve and contour the upper body, it is necessary to do exercises on the shoulders. One of the most effective is the dumbbell posture.
Execution technique:
- Stand up straight, lift the dumbbells at shoulder level. The elbows should be perpendicular to the floor.
- As you exhale, you must squeeze them so that they touch practically. Dumbbells must follow 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 swing, but will not be able to significantly increase their size. As a result of the lessons, they will gain only a slight relief, which will relieve them of the ambiguity and make the contours of the body clearer.
Educational programme
Cycle workouts are most effective for weight loss, in which the exercises in the group are performed without pause one after the other. In such a course, the muscles of the whole body are processed. It is necessary to do 3-4 cycles 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.
| Excercise | Run again |
| Dumbbell Squats | twenty |
| Lumbes dumbbell | 15 |
| Gluten bridge | twenty |
| Row of dumbbells in the stomach | 15 |
| Lifting dumbbells for biceps | 15 |
| Extension of the arms at an angle to the triceps | 15 |
| Dumbbell Shoulder Press | 15 |
| Spasm in the press | 20-30 |
| Lifting your legs lying on your back in the press | 15-20 |
It is worth doing such training 2-3 times a week. You do not need to exercise more often, as the muscles need 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 calorie deficit. The result depends on it by 70%. In addition, 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.