Fitness workouts for home
Over the past few decades, science has confirmed what our ancestors already knew: mental and physical health are two sides of the same coin.
The growing popularity of fitness videos is proof of this. We know that the brain produces hormones that control our mood, sleep, appetite and physical well-being. The release of some of these hormones is stimulated by exercise. Criteria by which the brain can judge whether you are currently exercising include your heart rate, breathing rate, muscle fatigue and sweating.
Of course, you can satisfy your body's need for physical activity by visiting the gym or jogging in the park. But why waste your precious time and money on the road when you can do fitness at home online?
Motify's variety of online workouts will help you strengthen your body and spirit.
“Plank” - correct exercise for losing belly fat
“Plank” is one of the main directions in yoga. Helps you concentrate, put your thoughts in order, brings calm, relieves anxiety.
“Plank” for losing belly fat and the benefits of the exercise
You need to devote less than five minutes to the plank; usually one minute is enough for beginners. It would seem that this is very little, but oddly enough, your body will tell you the opposite if you perform this exercise correctly. When done daily, you can note the positive aspects:
- strengthens the gluteal and abdominal muscles, such as the transverse, oblique and rectus muscles;
- strengthens the back muscles, good for posture;
- the shoulder muscles are directly involved;
- if your work involves sitting at a computer and low mobility, this may lead in the future to a diagnosis of osteochondrosis of the cervical spine, the “bar” will help you, since doing it regularly will improve blood circulation in the cervical spine;
- it is known that two minutes of planking is equivalent to twenty minutes of walking on a treadmill, and this helps speed up metabolism and calorie consumption at a minimum;
- increases body flexibility, coordination of movements and stretching;
- physiological benefits in general for the entire body as a whole, and this is the key to an excellent mood and restoration of the nervous system.
We can safely say that by regularly doing the plank, it doesn’t matter whether you choose a gym or your cozy apartment, you will get results in the form of toned buttocks, a flat stomach, correct posture, slender thighs, tidy up the muscles of your shoulders and calves and at least a good mood for the day. all day.
Plank technique
There are several types of planks and each type has its own technique. In order to do this exercise, a regular, classic “plank” is suitable for beginners; it will take 20-30 seconds to complete it at a time. In the future, depending on your feelings, you can gradually add time in the region of 10 seconds. Within a month, with regular exercise, you will notice the first positive results.
To perform the exercise, you need to put a non-slip mat on a hard surface (the floor), while inhaling, lie face down on this mat, bend your arms at an angle of 90 degrees, they need to lean on the floor, legs straight parallel to each other.
As you exhale, we lift the body so that the support is only on the hands, namely on the forearms and on the toes. The back should be straight and not bend. The muscles of the whole body, abdomen, legs, buttocks should always be tense during the plank. The legs should be placed as close to each other as possible.
While holding the plank, you can set a time of 30 seconds at a time and listen to your body. When you feel a strong tension in your whole body, you will need to slowly lower yourself onto the mat and relax. Ideally, three approaches will be enough to start with. 30-40 seconds “plank” and a minute of rest.
Important points when performing the plank:
- the back is straight, does not bend;
- legs are straightened and as close to each other as possible;
- the head should be at the same level with the body, not lowering or raising it during the stance;
- do not overload your body the first time, set yourself a time to complete it and gradually increase it;
- You must complete at least three approaches at a time.
Result from training
Strengthen your overall physical condition, consolidate the results of weight loss and work on creating a flat tummy, improve the condition of muscle groups throughout the body, restore the nervous system, the “bar” will help with all this.
But in order to get rid of more visible problems, such as weight loss, endurance, and for a clearer body contour, doing the plank alone may not be enough. Here it is worth considering, even if you are studying at home, a set of exercises for 15-20 minutes a day to achieve your goal, and be sure to include the “bar” in this set. The result will not be long in coming. Author: K.M.N., Academician of the Russian Academy of Medical Sciences M.A. Bobyr
How to choose the right online training?
In order to choose the right workout, you need to know your starting level of training and have a clear idea of your ultimate goal.
Remember that training isn't just about pain. Thanks to training, we raise our athletic level higher and higher every time. Choose exercises and sports that really interest you. This will help you incorporate online training into your daily life and prevent you from getting bored or giving up.
When choosing fitness workouts to do at home, give your preference to those for which you have enough space. Don't choose a tennis video just because you love tennis if you don't have room to play at home.
What types of training videos are there?
Home workouts, like gym workouts, can be suitable for people of all different physical shapes. From beginners to professionals, surprisingly, exercising at home will help keep both amateur and professional in shape. On this page we have collected home video workouts designed for beginners - if you are encountering this type of training for the first time, you have nothing to be afraid of, because the instructors in the video show in detail the exercise technique so that you can learn everything from scratch.
Another advantage of video training is its duration. Workout durations can range from 15 minutes to an hour, so you can choose how much time you spend improving your fitness. Moreover, training courses are usually prepared taking into account the number of training days and rest days; this is done so that the student can clearly plan his schedule and control the training process, and have enough time for recovery.
Video training eliminates questions regarding physical activity. BUT! It is important not to forget that without monitoring your nutrition you will not be able to achieve results!
Also, so that the trainee can track progress and changes in his physical fitness, home training videos are released in the form of a single “marathon”, the average duration is a month. The result of such a cycle is a significant change in physical indicators, which the trainee will not only feel functionally, but also directly see in the mirror.
Don't hesitate, take action! Training affects not only physical, but also psychological health - we guarantee that after the first lesson you will feel that “endorphin rush” that trained people talk about. It's not a myth: physical activity can make you happy - not only because the extra pounds will gradually disappear and the muscles will become stronger, but also because you will have the opportunity to change your sedentary lifestyle and feel a surge of lightness and strength after the first home video workout.
How to motivate yourself to workout at home?
Motivation is the key to achieving your fitness goals. Keep a calendar to keep track of the progress of your classes online. Keep track of the weights you lift, your own weight and progress, and how close you are to your goal.
This will encourage you, you will be able to see that your efforts are not in vain and bring real results.
Another motivational trick is to work out with a friend. This can be anyone, even if your fitness level and goals are different. It's great to just be able to discuss your experiences and successes with someone. This may already be enough to force you to study when you don’t feel like it at all. Moreover, such a friend can simply come and drag you out of bed if laziness completely overcomes you.
The best foreign fitness channels on YouTube
After you have become acquainted with the selection of Russian-language fitness video channels on YouTube, we invite you to watch foreign , popular channels that will complement your horizons and introduce innovations in the development of new fitness exercises for weight loss, muscle tone and stretching.
FitnessBlender – database of exercises and fitness training
The video channel will be of interest primarily to people who want to lose weight, tighten their figure, and increase endurance .
Despite the fact that the videos are quite simply mounted , on a white background, on which a man or woman is positioned alternately, and sometimes together, they are very popular.
Some of the exercises shown in the video are rare and not entirely standard, so the channel will be of interest not only to beginner athletes in pursuit of a beautiful body, but also to experienced athletes who want to add something new to their weight loss/endurance training program.
There are many videos dedicated to cardio training, Pilates, strengthening core muscles , increasing endurance and toning muscles. In addition, there are so many exercises that anyone can choose what they need, because they all vary in level of difficulty, some, for example, are performed with your own weight, others with weights .
FitnessBlender channel home page
Examples of video titles on the channel:
- Sweaty Bodyweight Cardio Butt and Thigh Workout
- 40 Minute At Home Butt and Thigh Workout with Glute Activation – HIIT Cardio and Strength Workout
- At Home Upper Body Strength Workout for People who Get Bored Easily
- Pilates Flow: Pilates Workout for Butts, Thighs and Core
- Bodyweight Cardio Workout for Fat Burn and Energy Boost
- Resistance Band Workout for Butt and Thighs – 10 Minute Butt and Thigh Workout
Statistics:
- Registration date: Jan 20 2010
- Number of subscribers: 6.57 million subscribers
- Number of 178,443,975 views
- Update: regular (on average one video per month)
One video receives an average of 100-150 thousand views.
Who runs the channel?
The video channel is run by a sports, married couple - Daniel and Kelly.
Blogilates – fitness and pilates
A video channel dedicated to a healthy lifestyle, building a beautiful, slim and flexible figure, aimed more at a female audience.
The videos are dedicated to fitness and Pilates , in which you will find a lot of useful information on how to pump up your buttocks, how to improve stretching, how to lose excess weight, healthy nutrition menus, training tips challenges for preparing delicious, healthy dishes and grocery reviews baskets.
The videos are of very high quality, the colors are light, they are a pleasure to watch.
Blogilates home page
Examples of video titles on the channel:
- 15 Minute Full Body Pilates – thighs, arms, obliques
- 10 Minute Fat Burning Cardio
- 10 Minute Cardio Pilates Workout – burn fat + tone muscle, no jumping!
- 21 Minute Total Booty Tone Workout | 21 Day Tone
- My Daily Routine for Staying Focused, Motivated
- 30 Minute Extreme Butt Shaping Workout!
Statistics:
- Registration date: June 13 2009
- Number of subscribers: 5.53 million subscribers
- Quantity 475
- Update: regular (on average one video per week )
One video receives an average of 150-200 thousand views.
Who runs the channel?
The videos are hosted by a sporty girl of Asian appearance.
CrossFit – crossfit training complexes
A legendary, popular video channel among the active population of the planet Earth, which contains videos on the topic of crossfit , that is, high-intensity strength training.
The channel will be of interest primarily to those people who want to become strong and resilient , so it is universal and suitable for viewing by both girls and boys. On it you will find videos of functional training consisting of exercises:
- Weightlifting
- Fitness
- Bodybuilding
- Gymnastics
- Strongman
- Aerobics
CrossFit channel main page
If you are looking for exercises that will make “nuts” out of your buttocks, pump up your abs and other muscles , and get rid of fat, then the CrossFit channel is definitely for you.
In addition, we found on the channel recipes for preparing healthy, tasty dishes that are aimed at growing muscle mass and strengthening the immune system .
Examples of video titles on the channel:
- Louise: Single Handled
- Workout Tips for 210329
- The Kipping Handstand Push-up
- Line of Action in the Air Squat
- Chicken With Sun-Dried Tomato & Olives
- Deadlift: Knees Back, Chest Up
Statistics:
- Registration date: February 5 2008
- Number of subscribers: 1.62 million subscribers
- Quantity 792
- Update: regular (on average one video every few days)
One video receives an average of 5-10 thousand views.
Probably, such a small number of views explains the very frequent release of various CrossFit videos.
Who runs the channel?
The video channel is run by a sports community of people who are interested in promoting high-intensity CrossFit training. In the video there are both young and old generations who, despite their advanced age, show high athletic results.
Chloe Ting fitness blog
Another well-known sports channel on the topic of fitness and a healthy lifestyle, which contains videos of weight loss training programs and healthy eating recipes.
The videos were shot with high quality, on a light background, easy to watch and clear. With this channel, you will very quickly master the technique of various fat-burning exercises , learn how to choose the right exercises for weight loss, and even be able to create your own training program.
The channel will be primarily of interest to girls , since it actively discusses the topics of weight loss, with effective exercises that are borrowed somewhere from yoga , Pilates.
Chloe Ting channel main page
In general, if you are looking for a channel where you can find working exercises , a training program for burning excess weight, then Chloe Ting is definitely for you.
Examples of video titles on the channel:
- Intense Fat Burning Full Body Workout
- 10 Min HIIT Cardio to Burn Fat
- 10 min Core & Upper Body Burn Workout
- Grow A Booty Workout
- What I Eat to Lose Weight
- BEST Booty Workout Get Peachy Challenge
Statistics:
- Registration date: Aug 17 2011
- Number of subscribers: 19.9 million subscribers
- Number of 964,557,286 views
- Update: regular (on average one video every few weeks)
One video receives an average of 2-3 million views.
Who runs the channel?
A cute, athletic girl of Asian appearance.
Pamela Reif online workouts
A fitness channel that has collected a huge number of unique, rare exercises for toning your figure and getting rid of excess weight. This sports channel is, of course, most suitable for girls.
The channel contains online fitness training, based on the principle of circular , interval training, for different levels of physical fitness of the athlete.
It’s very easy to train using the video, it’s clear, just turn on the video and go do the exercises with a stopwatch .
The videos are very high quality, high definition, the leading fitness blogger also looks great, which gives you motivation to lose weight.
Pamela Reif channel main page
Examples of video titles on the channel:
- 15 MIN THIGH WORKOUT – LOW IMPACT, only on the floor, no squats, knee friendly
- 10 MIN FULL BODY STRETCHING — to end your workout, for tight muscles
- 10 MIN FULL BODY WORKOUT – Beginner Friendly, with breaks
- 6 MIN BRUTAL AB WORKOUT – intense sixpack workout, short and sweet
- 20 MIN BOOTY WORKOUT – Weights & Booty Band
- 15 MIN THIGH WORKOUT – focus on inner thighs, tone & tighten
Statistics:
- Registration date: September 16 2013
- Number of subscribers: 7.07 million subscribers
- Quantity 946
- Update: regular (on average one video per week)
One video receives an average of 2.5-3 million views.
Who runs the channel?
A fit girl of European appearance, with a magnificent, athletic figure.
Jillian Michaels
Video course: “Slim figure in 30 days”
Details of the biography of one of the most popular trainers touch many people.
Gillian knows firsthand what excess weight is - at school age she had a very hard time with her parents’ divorce, which contributed to its rapid gain. With a height of 158 cm, she weighed 80 kg - classmates laughed at Gillian’s appearance, which is why she developed a psychological disorder and was forced to go to a psychotherapist. Everything changed when her mother enrolled her in martial arts - it was they who helped Jill get her body and head in shape. At the age of 28, she already opened her own fitness club, and a little later became a trainer for the famous television show “The Biggest Looser,” which brought her worldwide fame. Since then, through video workouts and books, Michaels has helped millions of women and men lose weight and tone their muscles.
Pros according to user reviews:
1. Short duration of training - 25-30 minutes; 2. A minimum set of sports paraphernalia - dumbbells, mat, sneakers; 3. There are different levels of difficulty in performing the exercises: - level 1, - level 2, - level 3; 4. Gillian's working style: detailed comments, training with a return that is “infectious”; 5. Efficiency. The vast majority of reviews from users who have completed the program are positive.
Minuses:
1. Mandatory use of sneakers. You definitely won’t be able to work out without shoes at all or in house slippers - so if you are an ardent opponent of shoes in the house or the owner of fluffy long-pile carpets, video training is unlikely to suit you. 2. Serious stress on the knee joints. The abundance of jumps and lunges with dumbbells affects the knees - that is why it is necessary to use sports sneakers for exercise that support the leg well. For people with joint problems, training is highly not recommended.
Katya Energy (188 thousand)
Katya talks clearly and clearly about sports, but most importantly, she shows the most effective exercises for quick weight loss, against cellulite, and for creating a beautiful shape of the buttocks, thighs and legs. For the especially lazy, she gives tips on how to exercise without getting out of bed and during your morning shower. In general, she has a lot of useful micro-instructions on her channel that will definitely come in handy for you!
Our favorite video: workout for the inner thigh - everything is clear, clear and visual. And most importantly, it works (we checked)!
