You don't have to go to the gym to stay fit and healthy. You can do this at home and it only takes 40 minutes a week. The most effective form of home exercise is resistance training. Thanks to them, you can tighten your muscles quickly and improve your body mass. The most important thing is to choose the right equipment for home exercise and develop exercise skills.
Benefits of strength exercise
It is recommended to do strength exercises for men and women at home. They are not only used for muscle growth, but also for weight loss.
This is because strength training helps to activate the fat burning process. After all, the greater the muscle mass, the less fat, because the body spends a lot of calories in repairing muscles.
Therefore, as a result of home weight training, you can get rid of excess weight and get beautiful muscle soothing effects.
Home fitness equipment
It is very convenient to use dumbbells as a home exercise device. There are several different weights to choose from. But it is worth considering that strength training involves the development of load. Therefore, over time, you will have to buy new ones. In order not to have to do this, you can buy foldable dumbbells, which can be easily changed by removing or hanging other discs.
Some exercises can be easily carried out with a barbell. In this case, you will need a bar and some pancakes. You don't need to buy a lot of heavy-duty discs, because it is difficult to bear a lot of weight at home. This requires special safety frames, brackets, etc. Removing the loaded barbell from the floor is harmful and dangerous to the back.
For girls, weightlifting will come in handy in some exercises. They are usually used to strengthen the legs and buttocks.
In addition, it is worth paying attention to sports equipment such as rubber fitness bands. They take up almost no space, are easy to use, and are suitable for any level of physical fitness due to their varying degrees of rigidity. When you exercise, these ribbons stretch, creating resistance that the muscles must overcome.
For beginners, you can use bottled water or sand instead of buying inventory at all. Backpacks with heavy books can also be used. But soon, this burden is not enough, so you will have to go to a sports equipment store or register a gym. Otherwise, progress will stagnate and you will not be able to achieve better results.
Best practice
The best exercise for weight loss and muscle building is basic exercise. Sources often advise girls to perform countless kicks and other isolated exercises. It is believed that this helps to reduce the weight of the hips and make the hips firm. But you need to understand that fat is not burned locally. The nature of the fat layer allows excess fat to be evenly distributed throughout the body. The first exercise will not have any effect on weight loss.
Isolation exercise usually does not consume too many calories. Therefore, there is no need to lose weight, but to complete the muscles at the end of the exercise.
Basic exercises are very energy intensive. They involve several muscle groups, stimulate the production of growth hormone, and trigger metabolic processes.
Squat
Squat is one of the most effective exercises to reduce weight and strengthen the muscles of the lower body. Since it is very difficult to fully master this technique, many girls will perform it, but not everyone can perform it correctly.
Therefore, it is not recommended for beginners to bear weight immediately. The first exercise should be carried out at your own body weight.
Execution technology:
- With your feet wider than your shoulders, turn the socks slightly to the sides so that they are in the same direction as your knees. Straighten your chest and shoulders and keep your back straight.
- Retract the pelvis and at least sit down parallel to the floor. It is recommended to lower it a bit. This will maximize the burden on the hips.
- The position of the body should be such that the body is perpendicular to the surface, and the knees should not extend beyond the toes. For this, you need to be flexible enough. Therefore, in your free time, you should pay attention to stretching exercises.
- At the lowest point, you need to make sure that the lower back is not rounded and "not bite". First, you can place your palm on it. So you can clearly understand its meaning.
- Due to the efforts of the gluteal muscles, it is necessary to return to the starting position.
- In order to avoid putting unnecessary pressure on the joints, the knee cannot be fully extended.
After learning and ensuring the correct squat technique, you can practice dumbbells or barbells. The weight should gradually increase. This will help you avoid injury and keep improving.
thorn
After squatting, lunges are recommended. Such ligaments can allow you to stretch your buttocks more and build muscles faster.
There are many options for performing lunges: forward, backward, sideways, diagonally, lunges when walking, etc.
You can try several methods, and then choose the most effective method for yourself. Various changes can be changed from time to time to diversify your training program.
The basic rules of execution will be the same for all types of lunges:
- Steps should be wide enough;
- The knee angle of the working (forward) leg must be straight;
- During the entire exercise, the back should remain flat and perpendicular to the floor;
- The knees of the supporting legs must not touch the floor;
- The weight should mainly fall on the heel of the working leg.
By following this technique, you can strengthen the hips and muscles of the front thigh in a short time. To get faster results, you can pick up dumbbells. However, this can only be done after serious practice.
Hip bridge
Isolation exercise of the buttocks-lying on the back of the pelvis. Many people think it is entirely female. But men, especially those with a sedentary lifestyle, also need to strengthen their gluteal muscles. Therefore, this exercise can be safely included in the home exercise program to enhance sexual performance.
Execution technology:
- Lie on your back and press your lower back firmly on the floor. Stretch your arms along the body.
- Squeeze the hips and raise the pelvis as much as possible.
- It is important to ensure that there is no discomfort in the cervical spine. If the weight of your body rests on the cervical vertebrae, you can place the shoulder blade bone on a bench or other object.
- At the end, pause for a few seconds to tighten the gluteal muscles as much as possible.
- Then, you need to slowly lower yourself. The washbasin should not be placed on the floor. In order to make the load continuous, you must immediately start the next repetition.
Putting barbell pancakes on the pelvis can improve the effect of the exercise.
Row dumbbells to belt
Pulling dumbbells to the waist can strengthen the back muscles at home.
Execution technology:
- Take the starting position, tilt your body forward about 45 degrees, and bend your knees slightly. In this case, the back should be flat, and the lower back should be slightly flexed.
- Put the dumbbell in your hand and then put it down.
- When exhaling, put the shoulder blades together and raise the dumbbells to the belt, making sure that the elbows are parallel to each other.
- To stop at the highest point, you must slowly lower the dumbbells.
Back muscles rather than arm muscles should play a role in this exercise.
Biceps curls
In order to strengthen the muscles of your arms, you need to do biceps and triceps exercises. This is not only necessary for men who want to increase their figure, but also for women. In fact, due to lack of physical exercise, the skin in this area begins to sag and become loose.
The most popular exercise for biceps is dumbbell curls. It is very simple to implement. The most important thing is to lift the dumbbells due to muscle tension, rather than lifting the dumbbells due to inertial force.
To do this, you don’t need to jog at the starting point and make sure that your elbow stays still throughout the movement.
Arm stretch on the slope
To strengthen the triceps, you can tilt the dumbbells to straighten your arms.
Execution technology:
- Bend your knees slightly and tilt your body forward 45-60 degrees. Keep your back straight.
- Take dumbbells and bend your elbows at the correct angle so that your shoulders are parallel to the floor.
- When you exhale, straighten your arms completely.
- Wandering at the end, feeling the tension of the triceps.
- Then slowly bend your arm again and return to the starting position.
By the end of the method, you should feel the typical muscle burning sensation in your triceps.
Dumbbell bench press
In order to relieve and contour the upper body, it is necessary to exercise on the shoulders. One of the most effective methods is standing dumbbell press.
Execution technology:
- Stand up straight and raise the dumbbells to shoulder level. The elbows should be perpendicular to the floor.
- When you exhale, you need to squeeze them so that they actually touch. The dumbbells should move along the same trajectory. Don't extend your elbows completely.
- The dumbbells should then be lowered to the shoulders in a controlled manner.
Girls should also do this exercise. Women are usually afraid of swinging their shoulders, but they will not be able to increase their stature significantly. Because of the class, they will only get a slight lightening, which will reduce their ambiguity and make their body contours clearer.
training program
Cycling exercises are the most effective for weight loss. Among them, exercises in the fitness center will not be paused again and again. In this lesson, the muscles of the whole body are exercised. It is necessary to make 3-4 laps with 2-3 minutes between them.
The following table shows the itinerant training program that includes the above exercises. At the end of each round, perform two abdominal exercises.
| work out | Rerun |
| Dumbbell squat | twenty |
| Dumbbell lunge | 15 |
| Hip bridge | twenty |
| Row dumbbells to belly | 15 |
| Biceps lift dumbbells | 15 |
| The arm extends towards the triceps | 15 |
| Dumbbell shoulder press | 15 |
| Crunch in the media | 20-30 |
| Raise your legs and lie on the press | 15–20 |
It is worth doing this training 2-3 times a week. You don't need to exercise frequently because the muscles must have time to recover. On free days, you can do aerobic exercise to speed up the weight loss process.
It is worth considering that weight loss is impossible without proper nutrition and insufficient calories. The result depends on this 70%. In addition, you do not need a strict diet, but a balanced diet. Then, the muscles will be strengthened and the body will become slim and healthy.