Training at home: Exercise for Beginners

Warming

The muscles are not warmed up properly, are more prone to injury, so be sure to start with a warm-up sessions lasting at least three minutes.

• Marching or jogging in place. Stand with your legs apart at shoulder width. Run or marching in place, lifting his feet high enough to hip feet, making a move parallel to the floor. Wiggle your hands to the beat of his movements, keep your back straight and tense your abdominal muscles.
• Stand with legs apart at shoulder width and stretch your arms forward, holding out parallel to the floor. Without lowering the hands, holding his right leg so that the foot has been around under your hands and left leg slightly bent at the knee. The heel of the right foot at the same time rests on the floor and toe elevated above the floor. Return to starting position and do the same lunge left foot. Perform each exercise as soon as possible, trying to make 60 attacks per minute.
• Standing with your back straight, in turn, raise the legs bent at the knees and touch their opposite hand (ie, the left hand should touch the right knee, and the right - left). Perform each exercise as soon as possible.
• Stand up straight, put your hands on your hips and standing in place, rotate the torso to the right and to the left.

The bulk of the training

Exercises for home workouts are numerous and diverse, and we present only some of them - an effective but simple and suitable for beginners.

• Squats

Starting position - standing, feet shoulder width apart, arms extended along the body. Slowly squat (to make it easier to maintain balance, can pull your hands forward) until the knees will be bent at a right angle. Also, stand up slowly, returning to the starting position.

Even more effective, especially the gluteal muscles are squats with dumbbells. The starting position is the same, but you need to keep in the hands of a suitable dumbbell weight (depending on your fitness, you can choose from two dumbbells weighing up to ten kilograms). Squat, making sure that the back remains straight and the abdominal muscles are tense.

Another option squats - squats against the wall. Stand with your back to the wall and leaning on her, sit down so that your knees are bent at right angles. Stay in this position as long as possible.

Starting position - standing, feet shoulder width apart, arms down down. Lunge forward with your left foot, and slowly squat until both leg will not bent at a right angle. Return to the starting position, repeat the lunge right foot. When you exercise, keep your back straight and make sure that the knee was not on the toe of the foot, where you do a lunge. In one approach, repeat the exercise 15-24 times for each leg.

Drawing hand on the wall, slowly lift on tiptoe, and in three to five seconds and slowly lower. To complicate the exercise and make it more effective, run it without support, with dumbbells in his hands. In one approach, repeat the exercise at least 15 times in a row.

• Bridge

This exercise is best performed on a special mat for fitness. Starting position - lying on his back, arms stretched along the body, legs bent at the knees. Lift the hips so your body from knees to shoulders formed a straight line, and as much as possible tense your abdominal muscles and buttocks. Perform the exercise 15-20 times.

Another, more severe and effective (especially hip and gluteal muscles) version of this bridge: do the exercise lying on the floor and heels resting in a bench height of 30-50 centimeters.

Starting position - lying on his stomach, legs extended. Put your hands behind your head or pull them forward (the second option is more difficult). Keep your feet together and not taking his foot off the floor, lift your head and shoulders off the floor. Do not arch your neck when performing this exercise.

• Pushups

Push-ups - a very effective exercises for the muscles in the arms, back and stomach. If you still can not do full pushups, start with the so-called push-ups 3/4. Uprites in the floor with his hands, toes and knees. When you exercise your knees should be bent at an angle of more than 130 degrees. Bend arm at the elbow, until your breasts will not all of a few centimeters, then return to starting position. Repeat at least ten times in a row. When you feel that it turns out you have a well, you go to a full push-ups.

Starting position - sitting on the floor, knees bent, feet and hands rest on the floor. Tear off the hips off the floor, leaning on hands and feet and then slowly bend and straighten hands, lifting his body off the floor. Do this at least twelve times in a row, then rest a little bit, and make another approach.

• Lath

Planck - it is one of the most effective exercises that can be performed at home without any shells. Starting position - lying on his stomach, toes rest on the floor, arms bent at the elbows. Lift the body on the floor, relying only on your toes and forearms (part of the arm between the wrist and the elbow joint). Strain the abdominal muscles and do not bend at the waist. Hold this position as long as possible. Repeat two or three times in a single workout.

There is another version of the exercise - side bar. Starting position - lying on his right side. Bend your right arm and lift the body off the floor, while the right arm and foot rest on the floor, with the right shoulder should be just above the elbow.

Bracing

Check stretching training is required, the duration of which is not less than five minutes.

• Stretching for the gluteal muscles. Starting position - lying on your back, knees bent. Put your right foot on the left thigh. Grasp the left thigh with his hands and pull it together with the right leg, as close as possible to the stomach. Hold for 10-15 seconds maximum voltage. Repeat for the other leg.
• Stretching for the back muscles of the thighs. Lie on your back, raise your straightened right leg and clasping her hands, pull it toward you. After 10-15 minutes, repeat the exercise for the left leg.
• Stretching the muscles to the inside of the thigh. Sit with your back straight, bend your knees and bring your feet together in front of him. Holding hands feet, knees dip as low as possible, and at the same time, lean forward. You should feel quite strong tension in the muscles of the inner thigh - it's okay; However, if you feel pain, stop this exercise.
• Stretching the calf muscles. Starting position - standing, back straight, arms extended along the body. Lunged forward with his right foot and start to lean forward, keeping the left line, and trying to touch the left heel sex. Hold for 10-15 seconds maximum voltage.
• Stretching the muscles of the front of the thigh. This exercise can be done standing, lying on his stomach or side. Hold the left foot with your left hand, tighten it as close as possible to the left cheek. After 15 seconds, do the exercise for the right leg.

Patiently about his changed body shape and find time to practice

After giving birth, many women are shocked by the views of his own stomach, which has acquired a striking resemblance with a flat balloon. But no need to panic, it is absolutely normal situation. Over the next few weeks, the uterus return to its natural, pre-natal state. Breastfeeding speeds up the process, amplifying and teaching the contractions of the uterus. However, it should be emphasized that one breastfeeding is not enough to return to the previous form. Fitness after childbirth accelerate the recovery process and strengthen all muscles of the body that is necessary for life in an intense rhythm that sets the baby. Treat yourself with patience, do not ask yourself and your body is impossible. Return to the previous form may take several months or even a year, depending on how much time you can devote sports.

How to find time for fitness

• Be sure to buy a diary and make it child's feeding schedule Breastfeeding - a personal choice . Conditionally free time between feedings can be devoted to fitness. For example, the morning after the first feeding can take a walk with your child (preferably walking on level ground, and then gradually move on the rolling hills). Then, when the child falls asleep, you can allocate 15 minutes to perform more serious exercise. Yes, this requires willpower, but when you see the first results, it will inspire you to further achievements.
• Join a fitness group "Mommy and Me". Typically, these groups operate in the large fitness clubs or even hospitals. It's a great way to strengthen the bond with a newborn baby and find a desired time for fitness. It's a win-win solution for both you and your baby!
• Collect the video library of different fitness programs for young mothers, preferably of varying duration and intensity, to choose a suitable, when there will be time and opportunity.
• Do the exercises when doing daily chores. For example, exercises for pelvic floor muscles (Kegel exercises) can be performed anywhere, they are very useful to create a strong and stable pelvic muscles (usually lose elasticity during pregnancy and remain weakened after childbirth, because the body is still there, "pregnancy hormones," especially if a woman is breastfeeding).