Is it possible to exercise effectively at home? Or is it necessary to go to the gym and work out with a trainer to build a beautiful figure? The primary and indispensable conditions for a slender, fit figure with defined muscles are eating with a calorie deficit and playing sports, and not being in a gym with exercise equipment. Sometimes you can hear people justify their own indecisiveness and laziness by the lack of access to exercise equipment. However, each of us has a wonderful simulator - our own body. Bodyweight exercises are effective enough to lose 5-10 kg and strengthen your muscles. There is even a sports direction that is intensively developing these days - workout, which focuses specifically on training with your own weight.
Peculiarities
Home workouts for girls are a way out for those who don’t like going to the gym. Exercise will not only help you achieve a slim body, but will also improve your health and restore the functioning of your organs and systems. There are many studies that have proven the benefits of daily home workouts for girls.
Many people try to justify the lack of sports in their lives by saying that it takes a lot of time. However, if you wish, it is enough to devote 30 minutes a day to fitness exercises, and the result will be achieved.
Features and benefits of training:
· saving time and money on travel to the hall;
comfortable performance of exercises;
· a large selection of exercise sets for home workouts for women;
· bath with necessary accessories at hand.
The girl can study at any time convenient for her when she returns home. The only drawback of home workouts is the lack of a trainer who can suggest the technique of performing the exercises. Therefore, when practicing at home, you should take a responsible approach to studying the sports program.
Where to start?
Your sports journey begins here. There are a few important things to consider before you start training:
Check your health
Preparation for such an important stage of your life must be thorough. If you decide to take up sports seriously, then first consult your doctor and undergo a full medical examination.
This is the main condition for those who are not used to physical activity, as well as for people in the age category 45+.
A timely examination will identify any health problems that may increase the risk of injury during exercise.
A visit to your doctor will help further optimize your training and make it easier for you and your trainer to choose the right training program.
Make a plan and set realistic goals
Once you have decided to start exercising on a regular basis,
try to make a plan that will consist of goals and ways to achieve them. So, how to start exercising at home from scratch?
Start with simple activities and goals and increase complexity as your fitness level improves.
For example, if your goal is to run 5 kilometers, then you can add a few shorter distances to your plan to start with.
Once you've mastered the shorter distances, add more meters until you've completed all five kilometers at once.
If you start with small and achievable goals, you will increase your chance of success, which will motivate you throughout your journey.
Make exercising a habit
Another key component to a successful start, and equally important, is that you need to find time to exercise and make it part of your schedule.
This will be easier to do if exercise becomes a habit and takes place on a regular basis. This will train you to be disciplined and responsible.
According to research, replacing one bad habit with another healthy one ensures that the new habit will enter your life and become a part of it for a long time.
Moreover, if you create a schedule or exercise every day at the same time, for example every day after work, this will allow you to turn training into something familiar.
Conclusion : Before you start exercising, check your health and create a plan with achievable goals. Then turn exercise into a habit by incorporating it into your daily routine and life.
Inventory
To lose weight, you can perform physical exercises without using equipment. However, with the help of additional weight it will be possible to accelerate the achievement of results and increase strength and endurance.
To conduct an effective home workout for girls, you can use:
· homemade or purchased dumbbells;
· chair;
· sofa or bed.
A fitness band and a training mat can also be useful, on which it is convenient to perform exercises for the abs, legs and back.
Rules
Before you start training all muscles at home for girls, you need to pay attention to a few simple rules:
1. Any lesson should begin with a warm-up, which lasts 7-10 minutes. This will help warm up the muscles and increase the elasticity of the joints, which will prevent the formation of injuries.
2. Finish your workout at home for girls for a toned body by stretching. Then you will be able to relax and increase the flexibility of your body.
3. It is advisable to drink 1.5 liters of clean water per day. If this is not provided for, there is a risk of dehydration and worsening of the condition.
4. You should exercise in sneakers and sportswear. This will make training at home safe for girls. If the exercises are performed on a mat, it is not necessary to wear sneakers.
5. You should not overload yourself with physical activity. The first time will be sufficient if classes are held 3 times a week for half an hour. Gradually, when the body and body get used to the stress, the training time can be increased to 40-50 minutes, and the number of classes per week can be increased to 5.
6. During training, it is important to monitor your breathing. When under heavy loads, you should take a deep breath through your nose, and when relaxing, exhale through your mouth. You cannot stop breathing while doing exercises.
7. It is not recommended to exercise immediately after eating. The best option is to perform exercises an hour after eating.
8. 30 minutes after a full-body workout at home, girls should eat food rich in protein and carbohydrates.
It is worth noting that in losing weight, more than 70% of success depends on a properly selected diet. If a person eats more calories than he burns during exercise, then no result will be achieved even with daily training. To monitor your heart rate, you should use a fitness bracelet. Today, manufacturers produce various devices that also track calories burned and other indicators.
Training program for women
When drawing up a training plan for girls, an experienced coach focuses on such a phenomenon as supercompensation.
We all know that after physical activity, muscle recovery occurs in the body. It is at this time that they strengthen and grow, while consuming energy from fat. This process is compensation. After some time - usually 4-6 days - the muscles not only recover, but also become stronger than before. This is supercompensation. It is ideal to give them a load again at this moment, and then again wait for supercompensation. With such a training system, each time they will not only recover, but also increase their strength, endurance, and increase in volume.
“With this schedule, rest and exercise alternate as correctly as possible,” says Ekaterina Demidova, master trainer of the federal network of fitness clubs X-Fit. “By distributing the load across different muscle groups on different days, you can work out your entire body efficiently and fully.”
However, there is another approach. Some training and nutrition programs require frequent workouts, almost every day. At the same time, the load decreases, since the functionality of the muscles does not have time to recover. And after a few such days, a person begins to train less often. The muscles finally have time to supercompensate, and their strength and size increase dramatically. But, of course, this training scheme is not for beginners.
Exercise plan
The main reason why many girls start functional training for women at home is to lose excess weight. The training plan includes the following stages:
1. Morning – a short warm-up and exercise, which includes walking in place, a plank and a light massage using a special brush.
2. Evening – cardio training, which can be done both at home by using an exercise bike, and outside by jogging. Also in the evening it is worth performing a set of exercises for home training for girls on their hands.
3. Throughout the day or in your free time - walks, jogging in the fresh air, swimming pool or dancing.
For an advanced level, strength training for women at home, aimed at strengthening muscles, is also suitable.
How to stay motivated
So, that's a start, but to stay motivated and make exercise a habit, try to approach your workouts with ease and positivity and really enjoy the process. This approach will relieve you of anxious thoughts and fears that often arise in people who decide to start training from scratch.
You can adjust and change any program for yourself and depending on your preferences and desires.
If you're not a home person, then go to the gym, join a fitness group (yoga or Pilates), hire a personal trainer, take up a team sport, or pick a favorite sport. These are just a few options that will help increase your motivation and enjoyment of exercise.
If you train with a group or a friend, it will push you to work at a good pace, due to indirect competition, increase your motivation for a longer period and help you become confident in your abilities.
Keeping track of your progress, such as recording the weight you lift or the time you run, will also keep you motivated, as you'll want to beat your personal best.
Conclusion : To stay motivated, tailor your training plan to suit yourself, join a team or group of like-minded people and track your results, then you will have no questions about how to fall in love with sports.
Weekly plan
Home workout for women is a set of simple exercises. It is recommended to conduct no more than three workouts per week at first.
First day
The program includes:
· jumping;
· squats;
· lying leg curls with additional weight;
· push ups;
· twisting.
You should also warm up before training and stretch after.
Second day
The program includes jumping rope, plie squats, deadlifts with additional weight, leg curls with an elastic band, dumbbell presses and oblique crunches to work the abdominal muscles.
The third day
It is recommended to do jumping rope, leg lunges, rolls, hyperextensions while lying on the floor, reverse push-ups and exercises with additional weight on the arms, as well as crunches. Don't forget about warm-up exercises.
A set of exercises to do at home for women
Dumbbell raises up and to the sides
Technique: Hold a pair of dumbbells in your hands by your sides and stand straight with your feet hip-width apart. Keeping your core engaged and your arms straight, lift the dumbbells in front of you until they are level with your shoulders. Then lower your arms, and then raise them and spread them to the sides. This is one repetition. Complete 10 reps.
Dumbbell row
Technique: Grab a pair of dumbbells and stand with your feet hip-width apart and your knees slightly bent. Push your hips back to lower your chest toward the floor, extend your arms toward the ground, and palms facing each other. Brace your core, then pull the weights toward your chest, squeezing your shoulder blades together. Pause, then lower back down. Complete 10 reps.
Dumbbell overhead row
Technique: Place your feet hip-width apart and straighten them, holding a pair of dumbbells in front of you. Lift the dumbbells by raising your elbows until the weight reaches your chest level. Lower them back down. Complete 10 reps.
Side squats
Technique: stand straight, wrap an elastic band just below your knees. Clasp your hands in front of your chest. Take a large step to the right, then bend your knees, lean back, and lower yourself until your thighs are parallel to the floor. Squeeze your glutes and pull your heels back to the starting position. Repeat on the other side. Complete 10 reps.
Taking the leg back
Technique: get on all fours, wrap an elastic band around your hips. Raise your left leg in a bent position. Then straighten it and raise it another couple of centimeters. Do the same with the other side. Complete 10 reps.
Plank
Technique: Get on all fours. Lower your forearms to the floor, placing your elbows under your shoulders. Your arms should form a 90 degree angle. Lift your hips up and maintain a straight line from your heels to the top of your head, looking down at the floor, slightly in front of you. Tighten your abs and hold the position for 30 seconds. Complete 10 reps.
Bird-Dog Pose
Technique: Start on all fours with your wrists under your shoulders and your knees under your hips. Raise your left arm in front of you and lift your right leg back and up, forming a straight line from your left arm to your right leg. Hold for a second, then return to the beginning. Repeat with the opposite arm and leg. Continue alternating for 30 seconds. Complete 10 reps.
Bear pose
Technique: Start on all fours. Lift your hips slightly to lift your knees off the floor, keeping your back straight. Hold for 30 seconds. Complete 10 reps.
Touching toes
Technique: Lie on your back, raise your legs to 90 degrees. Hold a dumbbell between your hands and lift it above your chest. Tighten your lower abs, lift your shoulders, and bring the dumbbells toward your toes. Complete 10 reps.
Delayed climbers
Technique: Start in a plank position on your hands. Bring your right knee to your chest, then your left. Pull your right knee back toward your chest and pause. Repeat the pattern starting with your left knee. This is one repetition. Complete 10 reps.
Single leg deadlift with support
Technique: stand on your left leg, hold a dumbbell in your right hand. Step your right leg back a few inches, lift your heel, and press your right toes toward the floor for balance. Keep your left leg slightly bent. Lean forward, lowering your weight towards the floor. Complete 10 reps.
Squats with dumbbells
Execution technique: hold dumbbells at shoulder level, bend your elbows, turn your palms towards each other. Push your hips back and squat down. As you rise, press into your heels and twist your torso to one side while raising your arms with the dumbbells. Lower back into a squat, then repeat on the opposite side. This is one repetition. Complete 10 reps.
Sumo - squats
Technique: Stand with your feet slightly wider than hip-width apart, your toes pointing at a 45-degree angle, and your torso slightly forward. Hold dumbbells in front of you with both hands. Inhale as you bend your knees and lower your hips until they are parallel to the floor. Exhale and return to the starting position, pressing through your heels. Complete 10 reps.
Reverse push-ups
Technique: sit on a chair and grab the front edges with your hands. Lift your butt off the chair and take a position so that your legs form a 90-degree angle. Straighten your arms. This is your starting position. Lower your body down until your elbows form a 90-degree angle. Complete 10 reps.
Fighter exercise
Technique: Start in a plank position with straight arms. Squeeze your glutes and core muscles to keep your spine straight. Bring your feet towards your hands. Rise up into a low squat position. Hold for a second, then place your hands back on the ground and kick your legs back to the starting position. Complete 10 reps.
Gluteal bridge
Technique: wrap an elastic band around your hips and lie on your back, bend your knees, place your feet on the floor at a distance of 30-40 cm from your butt. Squeeze your glutes and lift your hips off the floor until your body is in a straight line from your knees to your shoulders. Pause at the top, then lower back to the starting position. Complete 10 reps.
17. Lunges with rotation
Technique: Grab a dumbbell with both hands. Take a big step forward with your left foot. Lift your right heel so that your weight is on your foot. Extend your arms in front of you. Allow both legs to bend approximately 90 degrees. Then twist your torso to the left, keeping your hips still. Move back to stand and repeat on the other side. Complete 10 reps.
