Let's start playing sports at home. Beginner training. Nuances of home training

It's not easy to stay in good physical shape. It is especially difficult to start training when the need is ripe. You feel tired, shortness of breath appears from time to time, and your figure leaves much to be desired. However, it can be very difficult to overcome internal barriers and start training. In fact, taking the first step is much easier than it seems. And here's how.

How to start doing fitness at home

Don't be scared by lack of experience or painful fatigue after exercise. There is no need to exhaust yourself with long, difficult workouts. You can start with simple exercises that are intended for beginners. In addition, perform them at home, in a comfortable environment. They don't require any equipment and are easy to modify to suit any skill level.

Keeping your body in good shape is fitness. At home, for beginners, the main principle is “do no harm”: do not force the load and stop training as soon as you feel tired. What is very important is not to stop studying and practice regularly. At the initial stage, three workouts per week for 15 minutes are enough. You can gradually increase the duration of classes to 45 minutes.

What time to study? Our body follows a certain cycle, which depends on our lifestyle. depends on the rhythm of life. Each person has their own individual rhythm. Considering the purpose of the classes, you need to choose the time. In order to lose weight, it is recommended to train in the morning, on an empty stomach, from 5:30 to 9:00. At this time, the body uses energy from the fat depot.

For evening training, set aside time from 18:30 to 20:00. If for some reason you cannot stick to this time, you should not give up classes. The body can readjust and get used to the conditions suitable for it. Therefore, he will tell you the best time himself. It is important to listen to him.

The benefits of training

Fitness for women is an opportunity not only to get rid of unwanted pounds, but also to always be in great shape. All the exercises listed below put stress on your body. By doing it regularly, you can quickly achieve excellent results:

• improved posture;
• increased self-confidence;
• improved sleep;
• reducing stress levels;
• burning large quantity calories;
• improved blood circulation;
• activation of metabolism;
• strengthening the heart and blood vessels;
• improved coordination;
• development of joint mobility.

Fitness at home. Lesson for beginners

You need to start small: perform the exercises at a slow pace, choose the most optimal option. The exercises are mainly aimed at strengthening the muscles of the thighs, buttocks and abs. It is advisable for a beginner to do everything alternating them. This is necessary in order to choose the most comfortable and effective one.

3 tips for beginners:

1. Regularity and a positive attitude are very important for training; they will bring the best results over time. Do not overload yourself and it is advisable to complete your classes with additional light cardio exercises.
2. Creation of a lesson program. Set aside a certain amount of time for training. Diversify your classes with different exercises, additionally include cardio exercises or yoga. That is, not giving too much load.
3. Listen to your body. One of the key problems for beginners is excessive load. Make sure your body is ready for intense physical activity and only then increase it. Focus on those muscles that require attention. And devote more time to the exercises that are necessary to work them out.

Exercise "Plank"

Aimed at strengthening hands and wrists. Increases balance and stability of the lower body. Light version:

• lie on your stomach;
• bend your arms at the elbows;
• knees pressed to the floor;
• slowly lift your hips off the floor, resting your toes on the floor;
• hold the pose for 5 seconds.

Execution options: arms extended (as in a push-up).

Such gentle workouts are also called “lazy fitness.” At home, for beginners, this is an excellent opportunity to achieve the desired effect while preventing injuries and giving an even load on the muscles.

Exercise "Superman"

Targets the core muscles along the spine. Develops flexibility, improves coordination and posture. Light version:

• lie on your stomach;
• hands in front of you;
• simultaneously lift your right arm and left leg off the floor;
• hold the pose for 5 seconds. Repeat 5 times. Then switch arms and legs.

Execution option: lift your arms, chest and legs off the floor at the same time.

Lateral leg raises

What's good about fitness? At home, for beginners, you can choose a lightweight version of many exercises. This exercise is very effective for the waist and hips. Light version:

• lying on your right side, bend your arm at the elbow;
• raise your left leg up. Do not bend your leg at the knee;
• hold the pose for 5 seconds. Repeat on each side 5 times.

Execution options: lean on your outstretched arm, do the rest in the same way.

Squats

For a beginner, this is a lighter version of traditional squats. Fitness at home for beginners is a great opportunity to strengthen your abs. The exercise targets the muscles of the lower body. An effective exercise for strengthening knee ligaments. To perform this you will need a chair or bench. Light version:

• stand up straight;
• hands folded on chest;
• feet - shoulder width apart;
• squat on a chair, keep your back straight;
• rise without using hands;
• repeat 5 times.

Execution option: hands in front of you, otherwise perform the same.

Push ups

A good workout for the muscles of the arms, chest, shoulders and back. Light version:

• take a lying position;
• hands slightly wider than shoulders;
• raise your body, straightening your arms;
• knees pressed to the floor;
• repeat 5 times.

Execution option: if it is difficult to do push-ups from the floor, then lean on the bench.

• Take your training seriously: don’t skip classes. Regular and full-fledged exercise is fitness. For women who want to lose weight, this is especially important.
• Plan your training time in advance. Free fitness is not a reason to work out and skip classes due to a bad mood.
• Avoid unnecessary overload. Overtraining can lead to decreased productivity.
• Maintain drinking regime. The body needs to restore fluid costs.
• Remember that without following a diet for those who want to lose weight, exercise will take much longer.
• Write down the date and time of classes; and exercises. You can simultaneously record your diet and body weight in it. This will allow you to analyze the results.
• For effective weight loss you need a balanced diet. Eliminate high-calorie foods from your diet. To remove the sides and belly, you can additionally adhere to a protein diet. Frequent and small meals contribute to rapid weight loss.
• Perform exercises regularly, gradually increasing the load and time of exercise. Start your workout by warming up for 10 minutes. Include warm-up exercises for joints. Perform movements at a slow pace. Warming up increases blood flow, which significantly increases the effectiveness of your workout. Cardio exercises will speed up the process of losing weight, include them in your workout.

The body quickly adapts to training. The main thing is to take the first step. And then you will easily achieve the desired result. You will get rid of problem areas, heavy gait and ugly posture. Practice at home in any free time. The main thing is that the classes bring you pleasure. If possible, walk more, take the stairs up to the floor. This will save time on training and serve as a good “seasoning” for training. Beginners can achieve very good results; this is a great opportunity to get in shape.

There is probably no person who does not realize the benefits of playing sports for the body. However, it is common knowledge that not everyone can do systematic sports. Any of us can find among acquaintances, friends or relatives more than one or two examples when a person started jogging or doing exercises in the morning with the most sincere intentions of making them a permanent basis.

But 3-5 days passed, or at most a week, and good intentions evaporated somewhere. And there are several reasons for this: weak motivation (or lack thereof), inflated goals, excess goals, and low self-discipline. Let's try to figure out how you can make sports activities a need of the body, how to motivate yourself to play sports with pleasure and do it systematically.

Sports lifestyle. By maintaining the strength of the body, we form the strength of the spirit.

So, the day has come when you firmly decided to change your life. From now on, sport should become a life priority for you. So where to start? It seems that for most the first thing is put your physical body in order, develop it. The development of the body is integral to the normalization of health, therefore, as a result, well-being and mood will improve, and there will be a surge of energy. In a word, the quality of life will improve, and this is already motivation for playing sports. A well-developed physical body and good health allow you to:

• be able to do everything everywhere and without feeling tired;
• become more attractive in appearance;
• be in harmony with the outside world, with others;
• increase self-esteem.

Inattention to your body in youth may not be particularly noticeable, but with age this results in health problems and a significant deterioration in the quality of life in general. What is necessary for the physical development of the body? Here we need to solve a twofold problem:

1. Start to control your diet - do not overeat, eat only healthy foods.
2. Start playing sports in any form - exercise, jogging, cycling, race walking, swimming - but be sure to systematically, at least half an hour a day.

The system will create a habit, a habit will create a necessity, and the body itself will begin to regulate your lifestyle.

Assessing your health status

Everyone knows the fundamental principle of medicine - “do no harm.” The requirement for sports activities is similar. It would be quite paradoxical to see the outcome of physical education classes, designed, generally speaking, to improve health, when instead we ended up with health problems, and even more so, disability. Therefore, before starting sports activities, not trusting our subjective feelings - they are often wrong - we go to the local therapist, this is where you need to start playing sports. The doctor, understanding his share of responsibility for your health, will prescribe the necessary examination, and based on its results, he will make his verdict regarding the loads that are permissible for you specifically. Having received a doctor’s conclusion, you can begin training without fear. However, not quite... We still need equipment.

Choosing sportswear and shoes

This stage of preparation for classes is quite important, although it is not without its pleasure. Everything is important here: the lightness of the clothes, their suitability for the season, and the quality of the fabric from which the clothes are made. It must be sufficient:

• thermally conductive;
• breathable;
• hygroscopic;
• elastic;
• highly durable.

The sports uniform should be cut so as not to restrict movement, allow blood to circulate freely, and breathe easily. At the same time, a sports suit should protect from the piercing wind and cold and prevent overheating during outdoor exercise.

When choosing sports equipment, you should pay attention to the neatness of the seams, the quality of fasteners and lacing, which can cause a lot of inconvenience if the workmanship is poor.

Shoes should also be light, comfortable, made from environmentally friendly materials and strictly match your foot size.

If you find motivation, everything will work out!

Motivation for sports activities is half the success. The very first classes should be carried out under the influence of motivation. A person should be able to give himself an answer to the question: “Why am I doing this?”, formulating his expectations: “To be healthy,” or “To be beautiful and to be liked by others,” or “To be noticed by someone in particular.” " And so on. This is the lever that will start the mechanism and make the whole sports training machine move. So, motivate yourself, set a goal and start forward movement.

"I don't have time for sports." Problem or excuse?

You often hear from many friends and acquaintances that they do not have time for sports activities. However, if you observe more closely, you come to the conclusion that this is just an excuse designed to justify a person’s laziness and lack of willpower. It’s funny to talk about a lack of time to someone who spends hours on the phone discussing a new boss or the next television series with a colleague.

Although here you can help yourself, along the way, obtaining excellent motivation for sports activities: unite in a pair or group. This will create new ones common interests with a friend and add new topics for discussion. In general, having a stable partner for sports activities adds chances to the success of the whole business.

What are the results

The results of constant methodical training will not keep you waiting, and very soon you will feel:

• joy of perception of life;
• strengthening the immune system;
• external attractiveness and increased intelligence;
• strengthening willpower, gaining determination through overcoming oneself;
• self-improvement and growth of self-esteem.

Sport is an activity for successful people. A long road begins with the first step. So take this step towards personal achievements, among which sports can play a decisive role. And soon you will appear as a role model and an object that provides motivation, so you did it and you did it!

Arriving at Gym, many do not know where to start classes. There is either no coach, or for some reason he does not approach you, or at the start he asks for money, but it is not always available.

There is so much that is incomprehensible - unfamiliar...

This article will be devoted to the first independent training of a single “carcass” in a “simulator”.

The first, initial and most important thing is warm-up. It should not be neglected and done in a “get away” manner.

The essence of warming up is to prepare the body for work and avoid injury.

Joints, ligaments, muscles need to be warmed up and made flexible.

Another important point - warming up in itself is an integral part of the workout! Try it - you will see that after the warm-up below, it seems that you have already worked out!

So, a lot of text. Go!

Let's begin. As usual in Russia, from the “ass”, i.e. We read about the warm-up with a description in Appendix 1. The smart ones will read and learn, and the fools will give work for the trampolines.

Let's move on to Training plan. At the initial stage (1-3 weeks), if you do not run away from the gym, which is quite likely, it will be enough.

There are slight differences in exercises for boys and girls, as will be indicated in the text.

This plan is universal. And for plump, and for slim, and for boys, and for girls.

If you honestly work on it for 3 weeks, the result will be noticeable. The body will tighten up, a pleasant feeling of muscles will appear (they are still there!), and the desire to continue exercising will appear!

Just don't expect miracles - this is not plastic surgery.

Let’s conditionally divide the carcass into 3 parts: bottom-top-middle.

Today we start from the bottom. Explanations along the way and at the end of the text.

Bottom of the carcass

Top of the carcass

Start

Finish

Middle part of the carcass

All. This will be enough for the first 3 weeks. If you’re not tired, continue walking around the gym and just try unfamiliar exercise machines!

Now the main thing. How to work according to this plan.

• The first lesson, do everything according to the 1st approach. An approach is performing the first exercise 10-15 times. Completed it - rested for 1-2 minutes - performed it again (this is the 2nd approach). In no case No need follow the entire training plan and start over. This is completely wrong.
• The first lesson - one approach to all exercises, the second lesson - one or two approaches, the third - two approaches are required, the third - optional, for those exercises that you like. The second week - all 2-3 approaches. Third week - all 3 approaches.
• The number of repetitions per approach is 10-15 times. If it’s easy to reach 15, increase the weight. If you can’t get 10, lower it. The last repetitions must be given with obvious difficulty, otherwise the result will be will not. The press is an exception. It must be done “to the limit.”
• Rest between sets and exercises 1-2 minutes. At the initial stage, rest a lot and for a long time. Remember that the process of refining your “carcass” does not occur during training, but during rest and sleep between classes. Therefore, there is never too much rest, and the main thing in this corps de ballet is regularity! Not the intensity of an individual workout.
• You need to exercise 3 times a week. In one day. For the muscles to recover. It is during the process of rest that the “miracles” of restoring the “carcass” happen. Classic: Mon-Wed-Fri. Tue, Thu. - recovery time. Sat, Sun. - Same. Next is the next weekly cycle.
• You can start with any “block” of exercises you like: bottom, middle part or top. The main thing is that you don’t need to swap exercises! "Blocks" - necessary.
• No sudden movements. Everything is smooth and neat. We raise it one-two, one-two-three we lower it.
• Fill the pauses between exercises with slow, gentle stretches.

Well, that's all for starters.
Don't forget about the warm-up in Appendix 1!
Health and good luck to everyone!

Annex 1
Warm-up

Everything described below is done 15-20 times.

• Before or after warming up, you can do 5-10 minutes. exercise bike or treadmill. A jump rope is also good.
• A little self-stretching after It doesn't hurt to warm up either!

I will be grateful for discussion and any criticism.

Sincerely, Denis Chernigov. Master of Sports of Russia in powerlifting, Champion of Russia in bench press. Trainer with 19 years of experience in powerlifting, athleticism and rehabilitation physical education.

Special thanks for editing to the personal trainer of the gym, MSMK Evgenia Sukhova,

And also, to photo models: fitness and aqua aerobics instructor of the Aquastar club, MS Rossi for sports aerobics, Yulia Voitovich, and mountaineering veteran, well-known forum member Yuri Mikhailichenko.

Many people in modern world often think about radically changing their usual lifestyle, diversifying it with regular training, in order not only to increase performance and endurance, but also to acquire a fit body shape. But most people never make physical activity a part of their life, just because they don’t know how to start playing sports from scratch.

To achieve such goals, it will take a lot of time, and you will also need to put in a lot of effort, work on your own discipline, as well as be patient and have clear determination. All this at the initial stages seems like something difficult and unattainable, but as a result, after the first 2-3 workouts, everyone will be able to feel the benefits of physical exercise and exercise, how they can improve overall well-being, strengthen muscles and normalize state of the whole organism. Therefore, in this review we will take a closer look at how to train and where to start playing sports, what a beginner needs to know and what should be done in order for sports to become a part of life.

It has been established that regular exercise helps improve and strengthen a person’s overall health. The results of ongoing research have shown that if you regularly play sports and do exercises, this will provide:

• effective weight loss and maintaining optimal body weight;
• muscle strengthening;
• reducing the risk of occurrence and progression of chronic diseases;
• uplifting mood;
• charge your brain with incredible energy;
• increased level of sexual desire;
• normalization of evening sleep.

In other words, thanks to exercise, a person is filled not only with energy, but also with physical strength and good spirits, which radically changes the usual standard of living that has been present for many years.

Types of exercises

There are a huge number of different physical exercises with which you can make each workout as effective and interesting as possible.

Let's look at the main types of exercises from their wide variety:

• Aerobic exercises, which are the basis of all types of fitness programs, consisting of periods of constant physical activity, such as running, dancing, and even swimming;
• Strength exercises that help increase strength and improve endurance levels. These include: sprinting, plyometrics, weight lifting, resistance training;
• Gymnastic exercises of the rhythmic type consist of performing basic exercises without equipment and maintaining an average aerobic pace (lunges, pull-ups, squats and push-ups);
• Alternating training with alternating intensity intervals, for example, high-intensity exercises are replaced by lower-intensity exercises, or a short rest period;
• Boot camp classes, which translates into Russian as a training zone for beginners, consist of performing high-intensity and strength exercises for a while;
• Stability exercises help strengthen muscles and improve coordination, such as Pilates and general strengthening exercises;
• Exercises to increase flexibility, promote muscle recovery, prevent injury, and normalize coordination of movements.

All types of exercises can be performed either separately or in combination, which will diversify and make the workout more interesting. It is very important that this or that type of exercise is completely suitable and enjoyable for you.

First steps

Before you start training at home from scratch, you need to consider the following points.

Check your health status

To start making such drastic changes in your life, you should first take care of your health. To do this, you should first consult with a doctor and undergo a full examination of the whole body to identify even hidden pathologies. This is primarily necessary for people who are accustomed to a “sedentary” lifestyle, as well as for citizens over 45 years of age.

Practical advice: Conducting a timely examination will help you competently begin changes in life, determine your level of health, and also choose the most optimal training program.

Set a realistic goal and make a plan

After making a final decision about regular physical education without preparation, you should competently draw up a plan that includes very realistic goals and basic methods for achieving them. So, let's look at the main points, where should a girl, woman, or man start playing sports?

It is recommended to start playing sports with easily achievable goals and performing simple actions that should be complicated as they are achieved. For example, if you set a goal to cover 10 km with an easy run, then in the action plan column you can write down covering several distances of 500-1000 meters. Once distances of 500-1000 meters become easy, it is recommended to gradually increase these distances by a certain number of meters until the main goal is overcome: a 10 km run.

It is important to understand that regularly achieving simple and realistic goals increases the chances of success and reinforces motivation on the way to achieving success. healthy image life.

Make exercise a habit

Another key to a successful start is to allocate a certain time for training and create a daily schedule so that it becomes an integral part of life. This is very easy to achieve if training becomes a habit and you practice on a regular basis, which will help develop qualities such as discipline and increase your sense of responsibility to yourself.

Number of required exercises

To take care of your health and understand how to exercise properly at home, you should know that you don’t have to be a super professional or have a high level of endurance. It is enough to allocate just 150 minutes a week to perform daily workouts, including aerobic exercises at moderate intensity. Moreover, this amount of time can be distributed independently on an individual basis across all days of the week, in accordance with the usual way of life. For example, you can start playing sports for half an hour 5 days a week, or 40-45 minutes every other day.

It is quite difficult to start playing sports, so in the first stages, training for beginners should be done with moderate intensity. As the body gets used to the load, the intensity of the workout should be increased gradually.

Important! Don’t forget about proper rest to reduce the risk of injury and prevent the development of overtraining syndrome.

Moreover, if you start right away with high-intensity training, this can lead to decreased immunity, the development of depression and chronic fatigue. Therefore, the right approach to training is very important.

Weekly training program

Below is a training table for beginners, designed for 40-45 minutes of daily training.

This training program is just an approximate plan for how you can start training from scratch.

Maintain water balance in the body

Optimize your diet

To prevent muscle burning, you should balance your diet, which should contain the optimal amount of proteins, carbohydrates and fats.

Please note: Consumption of carbohydrates is also necessary after training, as they replenish glycogen reserves and participate in the absorption of amino acid compounds into muscles during periods of their recovery.

Proteins protect muscles from burning during physical activity and fitness, promote the restoration of damaged tissue and the growth of muscle structures. And regular consumption of healthy fats will act as a reservoir of necessary energy for the whole body. Anyone who is just planning to start playing sports should remember and know this.

Warm-ups

Before you start training, you should first warm up, which will help reduce the risk of injury and improve your personal performance in sports. Moreover, warming up helps to increase the level of flexibility of the body and reduce the pain threshold.

• swing your arms;
• walking lunge;
• "scissors";
• "mill";
• for kicking.

Before jogging, you can start warming up with regular or race walking.

Cool-downs

Cool-downs are short pauses during training that allow the body to return to normal and are no less important than warm-ups. A couple of minutes of cool-downs will help restore blood circulation and reduce soreness after exercise.

Listen to your body

If pain or discomfort occurs during training, you should stop and not do what causes discomfort and is not pleasant. It is better to start training again only after a break. If you exercise without paying attention to pain, this can lead to injury.

Please note: just because you perform the exercises more intensely and faster does not mean that the result will be achieved faster.

It may take a long time to achieve a certain result. Therefore, you just need to start with regular exercise and stick to the chosen program.

How not to lose your mood

In order not to lose your motivation, it is recommended to take training as truly wonderful moments and truly enjoy them. This will help get rid of the doubts and fears that arise in most cases among beginners. Don't forget that the training program can be changed and adjusted to suit you. If you start training in a company or with a group, it will spur you on and help you really achieve a good result. You can also regularly record personal achievements so as not to lose your zeal for winning personal bests.

Deciding to change your lifestyle and start playing sports is quite difficult and not everyone can do it. But, if you set clear goals for yourself that must be achieved at any cost and follow the training plan, then the first results will not be long in coming. It is recommended to start with the simplest, gradually increasing the load and improving your body, not forgetting to listen to it. Without losing motivation, eating right and drinking as much water as possible and exercising regularly will help make sports a habit and a healthy lifestyle.

You can build a toned and seductive body at home, without spending money on gym memberships. To choose a set of effective exercises, you need to know the characteristics of your own body, and understand which areas need to be corrected and which areas need to be kept in good shape.

It's time

To achieve visible results, it is not enough to wave your arms once a week during breaks between TV series. Training should be regular, lasting 30–40 minutes. It is necessary to set aside time in the evening or in the morning when you can be alone with sports, and not check every 5 minutes whether the soup has boiled in the kitchen, and whether it’s time to load a new portion of laundry into the washing machine.

Important: You need to fully devote yourself to your studies so that they do not seem tedious or tiring, and bring results. Train at least 4 times a week, ideally daily.

Makeshift gym

It’s better to practice in a spacious room where you don’t have to bump into furniture or try not to touch the chandelier with your hands. If the house is filled with bedside tables and chairs, you can move light objects to the side and return them to their original position after training.

The equipment does not have to be expensive. A small rubber mat is enough if the floor is parquet or laminate. If there is a huge carpet under your feet, you can put a rug or thin blanket on top.

It’s good if there are a couple of dumbbells in the house, but don’t despair when the apartment is empty and there’s no money to go to a sporting goods store. Ordinary plastic bottles are used as weighting agents: they are filled with water or sand. The alternative is ordinary land.

Over time, you can replenish your arsenal with fitball balls and ordinary jump ropes.

Important: There are a lot of exercises that do not require additional accessories. Your own weight and the desire to improve your body are enough.

Sports uniform

When working out at home, you don't have to look stylish or stunning. The main and only requirement for sportswear is convenience and practicality. Elastic trousers or shorts that stretch well are suitable, plus a loose T-shirt or T-shirt that does not restrict movement.

If it is convenient to work out without clothes, and this appearance does not shock your husband, or there is no one at home, you can get rid of everything unnecessary. But you should still leave on socks that will protect your feet from cold and blisters.

Important: If you need to get rid of belly fat, you should wrap the problem area with a woolen scarf or scarf. Thanks to the fabric, sweating increases, and subcutaneous fat gradually melts.

Preliminary studies

People who find it difficult to work on their body at home are advised to keep a special diary.

It is worth writing in it:

• The maximum number of push-ups that could be done on the first day.
• Initial weight.
• Waist or buttock measurements (depending on which part of the body is to be corrected).

After 2 weeks of classes, make a comparison, and if your performance has improved, praise yourself for your efforts with cosmetics or a beautiful thing.

On the verge of possibilities

Training must be intense, otherwise the effect will be zero or minimal, but beginners who last did push-ups in the tenth grade are recommended to start with light exercises.

For the first 2-3 days, limit yourself to morning exercises or evening warm-ups, gradually introduce squats and push-ups. 3 sets of 2–4 repetitions with short breaks are enough. It is recommended to monitor your pulse. The maximum frequency of strokes can be calculated by subtracting the current age from 220.

Example: A 30-year-old person should not exceed 180–190 beats/sec. When performing cardio training, stay at the level of 100–130 beats.

Important: Do not overload the body on an empty or full stomach. The optimal time for exercise is 1–1.5 hours after a light snack.

Complex 1: Tabata Technique

You will have to spend 4 minutes a day, which is equivalent to 2 hours of training in the gym. You need to give preference to one thing: squats, abdominal loads, push-ups or a regular plank.

Scheme

• Be sure to do a 5-minute warm-up to warm up your body.
• Time yourself to do 20 seconds of quick push-ups or squats.
• Stop for 10 seconds to catch your breath and relax a bit.
• At least 8 repetitions with short breaks.

Loyal option for beginners:
During the first 2 weeks, you need to perform the exercise for 3 minutes, and allocate 2 minutes for rest. At least 3 repetitions. Give only 80% so that the body adapts to new loads.

Complex 2: Fitball

Balancing on the ball develops the muscles of the hips, back, arms and abs. Exercises are useful for people who spend a lot of time at the computer.

1. Saddle up the equipment with your feet on the floor. Your knees should be bent at right angles. Straighten your back and tighten your abdominal muscles as much as possible. Sit in this position for 5 seconds, then relax. Minimum 6 repetitions.
2. Stand with your legs wide apart. With outstretched arms, grab the ball and hold it in front of you. Slowly lower yourself down, squeezing the equipment, and lifting it up. Returning to the starting position, lower your hands with sports equipment. The minimum number of repetitions is 10.
3. Take the starting position on your back, straightening your legs and stretching your arms above your head. Squeeze the ball with your upper limbs. Simultaneously raise and lower your arms and legs without lifting your lower back from the floor. Sports equipment must be transferred from the upper limbs to the lower ones, and vice versa.
4. Place your ankles on the exercise ball so that your knees are bent at a 90º angle. Clasp your hands and hide them under the back of your head. Tighten your abs and lift your head and shoulders off the floor. The lower back lies on the ground. Freeze for 2-3 seconds and lie down slowly.

Complex 3: Works the whole body

You will have to spend 40–50 minutes training. Start with a light warm-up, and then do exercises for all muscle groups.

Buttocks and thighs:

• classic squats and plies;
• swing your legs back and forth and to the sides;
• raising the lower limbs while lying on the stomach.

Press:

• twisting, the lower back should not be lifted off the floor;
• bending to the sides with your hands behind your head;
• raising legs in a supine position.

Arms and chest:

• Mandatory push-ups from the floor and wall;
• armed with dumbbells, spread your upper limbs to the sides, standing straight or leaning forward;
• a plank that engages your arms, chest and back, and abdominal muscles.

Nuances of home training

1. It will be more fun and easier to study if you choose energetic music. To keep your body in good shape, you can dance every day instead of exercise.
2. Yoga is a godsend for lazy housewives who want to lose a couple of kilograms and develop flexibility.
3. In order not to give up on training at an early stage, it is useful to make friends on social networks with like-minded people to whom you can brag about your successes and ask for advice.

Modeling an ideal body at home is no more difficult than in the gym. It’s enough to set a goal, choose a set of ideal exercises, and supplement everything with proper nutrition. And in order not to break down and quit classes at the initial stage, you can introduce a reward system for small and large achievements.

Video: fitness club at home