Home fitness guide for beginners

Training at home doesn't suit everyone, but sometimes it is the only way. For example, for young mothers who can not leave the house kids to go to the gym. We'll show you how to begin to train yourself with maximum efficiency.

Of course, ideally it would be good to have your own little home gym: treadmill, bench press, barbell and dumbbells and the way. But this is often unrealistic, not only because so little of the cost of all this equipment, but because most of us live in apartments, which is not only so much space, but not good enough soundproofing, so as not to frighten the sounds of their classes with the weights of all the neighbors. The good news is that effective lessons all this is not necessary: it is enough weight of his own body and a pair of three very simple fitness accessories. But the main thing is — much more important is attitude, consistency and adherence to the plan.

5 steps to start a at home1. Make a plan. Planning is a mandatory first step to the beginning of any training cycle, but for practicing at home it becomes particularly critical. In developing the plan, try to consider all the factors that can affect your workouts. For example, how they will be coordinated with the regime of your household, especially small children. Try to schedule classes so that your little one was sleeping or was under the care of someone else.

2. Check your equipment. If you are anything at all, then it does not matter, but it would be good to have at least the required minimum: Koubek yoga, jump rope, a few dumbbells and/or a bag of sand and the like are available and useful equipment.

3. Find a place. Decide where will take place your workout: whether only at home or perhaps at a nearby Playground? Consider this in your plan.

4. Decide what you will do. If you want to improve some parts of the body, pick up training facilities specifically designed for them. Also, think about what proportion you want to combine weights and cardio workout.

5. Engage! Prepare your list of workouts for the next month. Download to your smartphone and/or tablet app with a ready-made set of exercises. Buy a disk with the training programme. Make sure that on the day of your scheduled workouts you have at least 30 minutes to fully concentrate on thisactivity. Use this time as efficiently as possible!

Exercises requiring no equipment are just some of the exercises for all the muscle groups that can be performed solely with the own weight:



Cardio

Jumping rope

Jumping claps above head

Jumps from squat

Running

Burpee

Running in a rest position (Mountain Climbers)

On top of the body

Pushups

Push-UPS with a narrow formulation of the hands

Walking in the strap (Walking Planks)

Circles hands

Strap

Side plank

Push-UPS from bars or benches

Core muscles

Twisting "bike" (Bicycle Crunches)

Russian twist

Strap

Lifts torso

Reverse crunches

Leg lift from prone position

Twisting to the side (Oblique V-Ups)

Scissors (Scissor Lifts)

Side plank

Reverse plank

On the bottom of the body

Attacks

Squats wall

Jumping from his knees to hands and with hands on knees (Donkey Kicks)

Kicking in the pose table (Fire Hydrants)

The gluteal bridge

Jumping with raising the legs

Squats sumo

Plie squats

Regular squats

The tossing of knees (High Knees)

Abduction of the legs

Walking lunges



Examples of exercises Here are a few ready-made units that you can use right now:

Slender legs in 14 days

Day 1: 10 tosses knees + 15 upgrades on socks + 20 plie squats

Day 2: 10 tosses knees + 20 UPS socks + 25 plie squats

Day 3: 20 tosses knees + 25 liftings on socks + 30 plie squats

Day 4: Rest

Day 5: 25 tosses knees + 30 liftings on socks + 35 plie squats

Day 6: 30, flipping the knees + 35 on socks UPS + 40 squats plie

Day 7: 35 tosses knees + 40 liftings on socks + 45 squats plie

Day 8: Rest

Day 9: 40, flipping the knees + 45 liftings on socks + 50 plie squats

Day 10: 45 tosses knees + 50 climbs on socks + 55 squats plie

Day 11: 50 tosses knees + 55 liftings on socks + 60 plie squats

Day 12: Rest

Day 13: 55, flipping his knees + 60 liftings on socks + 65 plié squats

Day 14: 60 tosses knees + 65 liftings on socks + 70 plie squats

Flat stomach in 14 days

Day 1: plank 20 seconds + 10 twists "the book" (V-Ups) + 15 etapov

Day 2: plank 25 seconds + 15 sit-UPS "the book" (V-Ups) + 20 etapov

Day 3: plank for 30 seconds + 20 sit-UPS "the book" (V-Ups) + 25 etapov

Day 4: Rest

Day 5: 35 second plank 25 sit-UPS "the book" (V-Ups) + 30 etapov

Day 6: plank 40 seconds + 30 twists "the book" (V-Ups) + 35 etapov

Day 7: plank 45 seconds + 35 sit-UPS "the book" (V-Ups) + 40 etapov

Day 8: Rest

Day 9: plank 50 seconds + 40 twists "the book" (V-Ups) + 45 etapov

Day 10: plank 55 seconds + 45 sit-UPS "the book" (V-Ups) + 50 etapov

Day 11: plank for 60 seconds + 50 sit-UPS "the book" (V-Ups) + 55 etapov

Day 12: Rest

Day 13: plank 65 seconds + 55 crunch "book" (V-Ups) + 60 etapov

Day 14: plank 70 seconds + 60 crunches "book" (V-Ups) + 65 etapov





Toned arms in 14 days

Day 1: 10 push UPS + 15 dips (from bench) + plank 20 seconds

Day 2: 15 push UPS + 20 dips (on bench) + plank 25 seconds

Day 3: 20 push UPS + 25 dips (from bench) + 30 seconds plank

Day 4: Rest

Day 5: 25 push-UPS + 30 dips (from bench) + strap 35 seconds

Day 6: 30 push-UPS + 35 dips (from bench) + plank 40 seconds

Day 7: 35 push-UPS + 40 dips (from bench) + plank 45 seconds

Day 8: Rest

Day 9: 40 push-UPS + 45 dips (from bench) + plank 50 seconds

Day 10: 45 push-UPS + 50 dips (from bench) + strap 55 seconds

Day 11: 50 + 55 dips (from bench) + plank 60 seconds

Day 12: Rest

Day 13: 55 push-UPS + 60 dips (from bench) + plank 65 seconds

Day 14: 60 pushups + 65 dips (from bench) + plank 70 seconds

Firm butt 14 days

Day 1: 20 squats + 5 lunges + 10 burpees

Day 2: 25 squats + 10 lunges + 15 burpee

Day 3: 30 sit-UPS + 15 lunges + burpee 20

Day 4: Rest

Day 5: 35 squats + 20 lunges + 25 burpees

Day 6: 40 squats + 25 lunges + 30 burpees

Day 7: 45 squats + 30 lunges + 35 burpees

Day 8: Rest

Day 9: 50 sit-UPS + 35 attacks + 40 burpees

Day 10: 55 squats 40 lunges + burpee 45

Day 11: 60 squats + 45 attacks + 50 burpee

Day 12: Rest

Day 13: 65 sit-UPS 50 lunges + burpee 55

Day 14: 70 squats + lunges 55 + 60 burpee

Source: fitfixed.com