Again, the time comes when you have something to do with the consequences of the cozy winter evenings, when you can quietly read a book and enjoy the cakes and chocolate, wrapped in a warm blanket. Even if you can not go to a fitness club, do not worry: to bring the body in good shape and it is quite possible in the home.
To achieve the best results, it is recommended to practice three or four times a week. The duration of each exercise should be at least 30-40 minutes. Most people prefer to exercise at home when no one else, and no distractions. If this is not possible, at least try to stay alone in the room where you will train.
For women, the biggest problem is the inability to find time for fitness at home. However, no matter how deep into the consciousness of non-implementers of the need to care primarily about their family, remember - you are not able to provide adequate care to their loved ones, if you do not take care of yourself. Therefore need to allocate time to be just your - hour gym you recharge your batteries, which will allow you to effectively deal with other matters.
Before proceeding directly to the training, be sure to warm up for about five minutes. Make a training plan for yourself to gradually increase the intensity of exercise.
For classes you need: Mats for fitness, dumbbells (can be replaced with bottles of water), low stable bench.
Exercises
- Stand with feet apart at shoulder width. Keep your back straight. Slowly squat until thighs are parallel to the floor will not be - the knees are bent at the same angle of 90 degrees. Hold this position for several seconds, then slowly return to its original position. Do exercise 8-12 times. Exercise will be more effective if done, holding a dumbbell or a water bottle. Instead, you can use a bucket half filled with water.
- Stand with feet apart at shoulder width. Pick up a dumbbell. Stretch your arms at your sides, then start to breed them in hand, keeping your elbows slightly bent. Raise your arms to shoulder height, hold this position for a few seconds, then return to starting position. Repeat 8-12 times.
- Lie on the floor, bend your knees, stretch your arms along the body. Start press down the head and torso, keeping your back straight. When the chest almost touches the knees, slowly return to starting position. Perform two to three sets by performing the exercise 10-20 times.
- Set a low and stable bench. Go up on the bench, each time changing the lead leg. Repeat 10-20 times for each leg. This exercise will be more effective if done, holding a dumbbell.
- Starting position - standing on the floor with your feet together. Take a step forward with the left foot and move the weight on her. The right leg should be left back; make sure the toes of both feet pointing forward. Bend your right leg so that her knee almost touched the floor, then slowly straighten the leg. Perform three to four sets of 8-12 reps.
- Put the book on the floor or rolled towel and place on top of the arm bent at the elbow. The elbow should be directly under the arm, the other arm is extended along the body. Tear off the hips off the floor; body must be based only on the bent arm and feet. Hold this position for 30-60 seconds. Repeat three times to the right and left sides.
These are some exercises that can be done, doing fitness at home. In addition to domestic training often is recommended to walk in the fresh air, use the stairs instead of the elevator, ride a bike, play with children in active games. All this will allow you to keep yourself in great shape, without having to buy a gym membership and spend time is not the way.
Principles and methods of fitness at home
Fitness in fashion today: the majority of women want to have a beautiful figure. The systematic use of physical exercise has coached and tempering effect on the body, increases its vital functions, performance and resistance to adverse environmental effects. Fitness - a system of healing the body and the formation of a beautiful body, which consists of an active lifestyle, exercise and a balanced diet. Fitness originated in the United States at the height of the popularity of bodybuilding - build muscle mass through exercise and anabolic hormones.
Unlike bodybuilding at which he demonstrated muscle mass and fitness promote a healthy lifestyle and beautiful harmoniously developed body is formed without the use of any stimulants.
The basic principles of fitness are:
- balanced diet that excludes animal fats and digestible carbohydrates;
- a combination of endurance training (kardionagruzok) with the power to exercise
Myths about exercise: do not believe
to exercise certain muscle groups;
- the most active lifestyle.
Fitness contribute to the formation strength, endurance, flexibility, and hence health, improve metabolism (the body is actively synthesized protein increases muscle mass, reduces body fat, increases the amount of energy). Fitness is the prevention of cardiovascular diseases, it strengthens the immune system
Immunity - types and characteristics in children in adults
and improves the performance of all internal organs.
Is it possible to conduct a fitness at home
If you are unable to attend classes on fitness trainer, then spend them at home. To do this, you can buy cardio, but without additional equipment with proper training, they will be no less effective.
Personal fitness classes - regular and gradual build-up loads. Begin training with kardionagruzok (train the cardiovascular system) and then attach the power load (training specific muscle groups). A complete fitness workout should last at least 60 minutes, as during any physical activity in the first half hour is getting energy from carbohydrates and only after all of the carbohydrate resources will be used, the body goes to energy reserves - fat. Fitness classes are held every other day.
Cardio
Training of the cardiovascular system can be carried out using a dosage walking, running, swimming, skiing or with special cardio.
Elderly or sedentary people to fitness to start with the training of the cardiovascular system (kardionagruzok) in the form of hiking. Walking should continue to be able to easily fatigue (5 to 20 minutes), the intensity of it - correspond to the number of heartbeats and breaths: palpitations and shortness of breath should not be (the heart rate at employment by fitness is calculated by the formula: 220 - age · 0, 65) . Walking every day is necessary (if health permits, several times a day, gradually increasing the load). When you can walk for half an hour, you can add a small load in the form of gravity (better if the gravity is located behind a backpack), starting with 500 g, and bring up to 2-3 kg.
Cardio - a special sports equipment, intended for the training of the cardiovascular system. They include treadmills, exercise bikes, steppers, and elliptical trainers.
Treadmills are mechanical and electrical, the last effective, since they can be dosed load. Bikes in addition to training the cardiovascular system enable support in tone many muscle groups. But the most popular are small compact steppers with which you can simulate climbing stairs. Elliptical trainers combine the features of the treadmill, stationary bike and stepper - is the most effective type of simulator.
Strength training
Strength training - is an exercise for individual muscle groups contributing to their strengthening and fat burning. For fitness, you can use any of the exercises designed for a particular muscle group. An example is a set of strength exercises to develop the muscles of the shoulder girdle and back with rubber expander (sports equipment, consisting of two handles connected by several rubber cords for the development of muscles in the arms, chest and back).
- Starting position - standing, one slightly bent front leg, the other (reference, straight) back, back and neck straight; under the front foot - one end of the expander in the hand - the second;
- Exhale - bring the blade to pull gripper arm to the waist, slightly bent elbow and then move aside and hold for a few seconds;
- breath - lower the arm to separate the blades;
- change sides and repeat the exercise;
On each side to start doing push-ups and reach 5 to 15, in any case, can not wait for the appearance of severe pain - a small feeling tired enough.
Similar exercises can be done for all muscle groups.
Only regular exercises with gradually increasing load, combined with the principles of proper nutrition
Proper nutrition - the basic precepts of healthy food
help to gradually get rid of the extra kilos and become strong, hardy, beautiful body.
Galina Romanenko
Article Tags:
- home,
- the basics of fitness
