Preparing your body for summer: Home workout program

Let's face it: we love it when other people like our bodies. Every spring, many people think about how they will look on the beach or during a picnic. For such, gym regulars living in temperate climates coined the term "snowdrop" - a person who appears at the gym when the snow melts.

Exercising is undoubtedly beneficial. But it is important to understand and accept one idea that will make everyone feel better: we want to play sports to please ourselves and others. Let’s take this thesis as a basis.

To please ourselves and others is our goal. It doesn't matter that it's only January. Getting your body in shape is a long process.

Spoiler

First day instructions:

• Warm up before every workout.
• All exercises are performed in circles without rest between them.
• At the end of each circuit, rest for 1 minute.
• If you are progressing quickly, there is no need to add additional weight. Add reps.
• If you are unable to complete the specified number of repetitions, stop and move on to the next exercise.
• Before moving on to the second day, give yourself 1 day of rest.

Instructions for the second day:

• Interval training can be done in any number of ways (just choose your favorite form of cardio).
• After every workout, stretch.
• After training, rest for 24 hours.

The workout is designed to be performed at home and requires minimal equipment. If you're missing some equipment, get creative: two 5-liter bottles will replace dumbbells, and a bed or chair will be a great alternative to a bench.

Let's begin!

For beginner athletes, it is important to first tone your body and work on flexibility, and only then move on to more complex exercises. This workout will prepare your body, build endurance, and shed those extra pounds. The program is designed for 4 weeks, they need to be performed 3 times a week, the duration of each workout is 30 minutes. Do a program for four weeks, and then switch to another one so that your muscles do not get used to the same loads. This way you guarantee yourself progress in the future!

Physical exercise

Of course, we will additionally use body workouts at home. You can slightly increase the load during the day, this will help burn unspent energy:

1. For example, go up to your apartment not by the elevator as usual, but by the stairs.
2. You can also walk a couple of stops from work to home instead of using transport.
3. If you lead a home lifestyle, then go shopping on foot instead of taking a car - after all, the supermarket is very close!
4. Be sure to do exercises in the morning , even a 10-minute complex will bring a lot of benefits.
5. Spend your free time actively: go to the park with your children or go rollerblading or cycling. Don't be lazy and don't stay at home.
6. No children? Go dance! Dancing improves your mood and burns a lot of calories.

In general, every person will find an active activity to their liking, if they wish.

How to get your body in order for summer: physical activity

Work out all the muscles of the body, wherever you are

Interval exercises are aimed at toning all muscle groups in the body and preparing them for the next level. You can do interval training that helps you lose weight not only at home. Exercises on the treadmill, in the pool, cycling and working out on exercise machines will help you get rid of inches. In short, you can choose the interval training that you like best and enjoy doing the exercises. Therefore, if you want to lose weight and sculpt a beautiful body, interval training will become your faithful assistant and secret weapon on the way to your dream! And you will create the body of your dreams so you can feel confident on the beach!

Nutrition

The first thing we pay attention to is the daily diet: it is important to eat right.

Reduce consumption of flour, sweet, smoked, fatty foods. Completely eliminate fast food and soda from your diet. We make it a rule to have a good breakfast and dinner no later than 18:00.

If it is difficult to fall asleep on an empty stomach, drink kefir or eat an apple - the harm from these products will be less than from a couple of sandwiches with sausage.

Normally, the daily calorie content of food should not go beyond 2000-2500

But here everything is individual: if you spend the whole day watching TV, this will be a lot, but if you are engaged in physical labor, then it will be little.

Try to balance energy consumption and energy consumption. If you've eaten chocolate, jump rope for half an hour.

The first thing you need to pay attention to is proper nutrition.

Day 1

Workout A: Weight Loss Cycle

Recommendations:

You can do these exercises at home. Be sure to warm up before starting your workout. Perform all exercises without interruption from the beginning to the end of the workout. At the end of the cycle, rest for 1 minute. If the pace of the workout is too slow for you, do more sets, but then do not use dumbbells. If you can no longer perform an exercise, stop and rest. Recover over the next day before training again.

Exercises:

Warm up at a medium pace - 10 minutes

A moderate paced warm-up should be done at the intensity of a light walk, brisk walk, or light jog, depending on your fitness level. If you are recovering in this way, then the pace should be low, at the level of a fast walk. If you want to build endurance, choose an easy jog pace.

Step 1 Choose the type of cardio you want to do. Step 2 Perform the exercises for ten minutes at the same pace.

2.Special warm-up - 3 sets

2.1 Squats without weight - 15 reps

A lighter version of squats is ideal to warm up your muscles and prepare your body for the challenge if you're a beginner. It is recommended to perform 3 sets of 15 squats.

Step 1 Stand straight with your feet shoulder-width apart. Step 2: Tighten your stomach and straighten your back. Step 3: Bend your knees without leaning forward. Step 4. Squat as low as possible. Step 6: Return to starting position.

Tip: Keep your knees facing forward and your heels off the floor as much as possible.

2.2 Barbell squats - 1 set, 15 reps

The exercise will help work the muscles of the legs and thighs, and since in the process of lifting the barbell you need to maintain balance and coordination, the muscles of the back, abdomen and arms will also receive a load.

Step 1: Place the barbell on your upper back and shoulders. Step 2: Make sure your feet are shoulder-width apart. Step 3: Tighten your stomach and back. Step 4: Slowly bend your knees while keeping your back straight. Step 5. Hold the position at the lowest point for a few seconds. Step 6: Return to starting position.

Tip: Keep your knees pointed forward and try not to lift your heel off the ground during the movement. Remember safety precautions when working with a barbell.

Pair set 1 (the series is performed without a break, consists of two exercises for one muscle group). Legs. 3 approaches

3.1 Deadlift with straight legs - 15 reps

An excellent exercise to strengthen your knees and lower back.

Step 1: Stand behind a barbell that should be on the floor. Step 2. Feet shoulder-width apart, knees slightly bent, back straight. Step 3: Grasp the barbell with both hands. Step 4: Keep your back straight, look forward, not down, and stand tall. Step 5: Stand up so the bar is at hip level. Step 6. Bend over, lowering the barbell to the floor and repeat the exercise.

Tips: Keep your legs straight, but keep your knees flexible.

3.2 Calf raises with dumbbells - 15 reps

Those who want to run faster and jump higher should work on their calves, because they are the ones responsible for this.

Step 1. Take dumbbells of the same weight in your hands. Step 2. Place your arms at your sides. Step 3. Raise your foot onto your toes while maintaining balance. Step 4. Raise as high as you can. Step 5. Hold the position for two seconds. Step 6: Repeat the exercise with the other leg.

Tip: if you have difficulty maintaining your balance, at first use one dumbbell and hold on to a wall or chair with your other hand. Alternatively, in the initial stages of training, you can do the exercise for both legs at once. Work on your exercise technique first and then increase the weight.

Superset for chest - 3 approaches

4.1 Dumbbell bench press - 10 reps

Dumbbells are a great alternative for those who don't want to lift barbells. They are lighter and safer, so they are perfect for beginners. Another benefit of dumbbells is the ability to develop balance and coordination, as well as work on weaker muscles.

Step 1: Hold a dumbbell in each hand and lie on your back. Step 2: Make sure your spine is in the correct position. Step 3: Make sure you are comfortable on the bench. Step 4: Extend your bent arms to the sides so that your elbows are level with your back. Step 5 Raise your arms, straighten your elbows completely and repeat the exercise.

4.2 Dumbbell fly (butterfly) lying down - 10 reps

The exercise allows you to work your shoulders; they are actively involved in the process of performing this exercise.

Step 1. Take dumbbells in your hands, sit comfortably on a bench, place your heels on the floor. Step 2: Align your back so that your spine is in the correct position. Step 3. Spread your arms to the sides, trying to do this as synchronously as possible. Step 4: Keep your elbows bent, hold the position and return to the starting position.

Dropset (set with decreasing weight in one set) on the back, 3 sets

5.1 Dumbbell rows - 15 reps

This exercise allows you to work the muscles of your back, forearms and shoulders. It is these areas of muscle that are responsible for movements during which you, for example, pull an object towards you or push it away. The video below provides detailed instructions on how to perform the exercise to achieve excellent results.

5.2 Dumbbell rows (with less weight!) - 15 reps

Exercises for the abs

6.1 Diagonal crunches - 25 sec on each side

This effective exercise for working the abdominals is performed as follows: lift your feet off the floor, place one hand behind your head, just like you pump your abs, and try to reach your elbow to the opposite knee. Below you will find a video that will help you perform the exercise correctly.

6.2 Bicycle - 40 reps

The bicycle exercise helps develop strong abdominal muscles, as well as excellent coordination.

6.4 Elbow plank - 40 sec

The plank is an exercise that works the abdominal muscles. If you want to achieve those same abs, you can't do without a plank. The exercise consists of keeping your body in one position, perpendicular to the floor, for a certain time. Watch the video to do the plank correctly.

6.5 Exercise “Superman” - 30 sec

Doing this exercise will allow you to work on your back muscles. The exercise is relatively easy, even beginners can do it. Video instructions will help you avoid mistakes and do everything correctly.

Cardio

Intervals.

Perform fartlek cardio exercises by combining high-intensity anaerobic running and low-intensity aerobic walking in one workout.

Tip #2: Be sure to eat goodies

As for nutrition, I would recommend removing all carbohydrates (simple and complex) in the afternoon. We eat them before 2 pm: fruits, cereals, desserts (preferably only for breakfast). And after lunch we switch to vegetables and protein (fish, meat, cottage cheese).

But everything is not as sad and tough as it might seem. While on a diet, it is allowed and even recommended to pamper yourself with healthy delicacies . These are available in the Clear barn detox bar in the SILA VOLI shopping center. Their signature smoothies are handcrafted with only natural ingredients and no sugar. One bottle can replace an entire meal - isn't it great?

Cosmos smoothie with spirulina: normalizes the functioning of the immune system, lowers blood sugar levels, increases endurance, and promotes rejuvenation. Clear barn, 250 rub.

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You can also buy natural low-calorie products there, in the SILA VOLI shopping center, in the Geese-Swans store. Do you want to eat delicious food, but at the same time lose weight? Then try adding their peanut butter to oatmeal instead of sugar, and sprinkling the seed mixture onto a vegetable salad or flavoring Greek yogurt.

Medium roasted carob, “Geese and Swans”, 260 RUR.

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Day 2

Workout B: Interval Training Cycle

Recommendations:

You can do interval training at home. Be sure to do a warm-up. Make sure you are able to work at a fast pace. Keep your breathing under control.

1.Warm up (running at a slow pace) - 10 minutes

A moderate paced warm-up should be done at the intensity of a light walk, brisk walk, or light jog, depending on your fitness level. If you are recovering in this way, then the pace should be low, at the level of a fast walk. If you want to build endurance, choose an easy jog pace.

Step 1 Choose the type of cardio you want to do. Step 2 Perform the exercises for ten minutes at the same pace.

Special warm-up - 3 sets

2.1 Squats - 10 reps

Step 1 Stand straight with your feet shoulder-width apart. Step 2: Tighten your stomach and straighten your back. Step 3: Bend your knees without leaning forward. Step 4. Squat as low as possible. Step 6: Return to starting position.

Superset for biceps - 3 sets

3.1 Biceps extension - 15 reps

Working your biceps with dumbbells is an effective method to strengthen your arms and forearms. Lift the dumbbell with your arm bent to face level to achieve good results. Perform the exercise while standing, watch the position of your back, and stand with your entire foot on the floor. Watch the video to get it right.

3.2 Concentrated biceps extension - 15 reps

An effective exercise not only for the arms, but also for the back. Spread your legs to the sides, your toes, like your knees, should be at an angle of 45%, lower the dumbbell to knee level and lift it up.

Triceps superset - 3 sets

4.1 Triceps extension behind the head - 10 sets

Triceps strengthening exercises will make your arms stronger. Take one dumbbell with both hands and try to lift it higher, behind your head. Do the exercise while sitting and pay attention to your technique. Below you will find video instructions that show how to perform the triceps exercise correctly.

4.2 Bent over triceps extensions - 10 reps

We continue to work on the triceps. Bend your knees and lean forward. Extend and bend your arms with dumbbells, moving them back and forth respectively. Video instructions will help you avoid mistakes.

Shoulder superset - 3 sets

5.1 Alternating standing dumbbell press - 15 reps

Shoulder exercises are very effective if done correctly. Take the dumbbells in your hands and alternately lift one or the other up, making sure that the dumbbells do not fall below your chest. Perform the exercise while standing, pay attention to the technique, and stand on your full foot. The video will help you practice correctly.

5.2 Lifting dumbbells in front of you - 15 reps

We continue to work on the deltoid muscles, take dumbbells in our hands and lift them forward to chest level or slightly higher. This exercise also works on the chest muscles and other shoulder joints. Below you will find a guide to help you perform the exercise correctly and achieve success.

Press

6.1 Diagonal crunches (right arm, left leg) - 25 seconds

6.2 Bicycle - 40 sec

6.3 Diagonal abdominal crunches (left arm, right leg) - 25 sec

6.4 Bicycle - 40 sec

6.5 Elbow plank - 40 sec

6.6 Exercise “Superman” - 30 sec

When should I start exercising?

It all depends on your wishes and initial data. On average, the human body loses 500-800 grams of fat per week, that is, in a month, if you follow the training and nutrition regimen, you can lose 2-4 kg. But remember that everything is individual for everyone, so don’t be alarmed if you don’t immediately see an impressive minus on the scales.

You definitely shouldn’t rush to lose weight a week before your vacation. Extreme weight loss is unsafe for your health and is unlikely to give you long-term results. The sooner you get ready for the summer season, the better.

Photo: istockphoto.com

Get ready to exercise - get ready for summer

What can cheer you up in the morning? Of course easy charging! It is necessary to wake up the body, then the whole day will be dynamic and productive!

To begin with, stretch, you can even do it without getting out of bed. Wash your face, drink a few sips of lemon water and get started!

It only takes 15-20 minutes to charge. This time will be enough to “start” the body.

After exercise, you can take a shower and have breakfast. But remember, food should be light and healthy. Let it be oatmeal with an apple and green tea. Great!

Improving general condition

Fatigue is immediately visible on the woman’s face. To look great, teach your body to get enough sleep, be less nervous, and rest more.

Each woman has her own way of relaxing: a bubble bath, pleasant music, watching a favorite movie, going to the cinema, swimming in the pool, painting, knitting, etc.

Think about what relaxes you and brings you pleasure, let it be more than usual.

Aerobic training

There are two best times when aerobic exercise is most effective for burning fat. The first is early in the morning on an empty stomach. In the morning, the body is depleted of glycogen and energy is consumed directly from fat reserves. Before training, you can drink a couple of glasses of water to thin the blood; this will make the heart work easier and the blood will become less viscous.

Another good time to do aerobic exercise is after you've completed a strength workout, because glycogen is used up by weight training.

Swimming

The best form of aerobic exercise in summer is swimming. You can go to the river, lake or sea. Swimming is very good for your health. Exercising in water is even more productive than exercise on land, and at the same time puts less stress on your joints.

Swimming is a good prevention of heart disease. Regular swimming makes muscles strong, skin elastic and increases the body's resistance to diseases.

Water exercises help improve blood circulation. Water soothes, cooling the body. Swimming allows you to burn calories, both due to exercise and thermogenesis, and contribute to the formation of a harmoniously built body. Moderate exposure to the sun improves the appearance of the skin