Workouts at home! Sample program for a week! Home training program Specifics of self-training

A beautiful figure is impossible without sports. Surely each of us at one time or another tried to start doing it, but not everyone succeeded, or if it did, it didn’t last long. In fact, the most difficult thing is to start, both from scratch and after a break, and then a person gets involved and continues to study. How to start playing sports? You need to work on yourself, including psychological work, and understand exactly why you need this.

A little about the benefits of sports

Regular physical activity is a great way to improve not only your figure, but also your health. Therefore, before you start exercising at home from scratch, you need to talk a little about the benefits of exercise.

Physical activity helps us lose weight and maintain proper weight, muscle mass, and reduces the risk of numerous diseases. In addition, it has been proven that exercise improves mood, activates brain activity, and has a beneficial effect on sleep and libido. They also help maintain proper energy levels. Thus, they help us improve our lives on all fronts, improve both our figure and our health.

Types of exercises

Physical activity comes in a huge number of different types. Here are the most common:

Aerobics. Typically, such exercises are the basis of any fitness program and include periods of continuous movement. This is, for example, running, swimming or dancing.
Power. Increases muscle strength and endurance. These are, for example, lifting weights, sprinting, plyometrics.
Rhythmic gymnastics. Involves basic body movements performed at an average aerobic pace without equipment. These are, for example, squats, lunges, pull-ups, push-ups.
High Intensity Interval Training. It involves alternating high-intensity exercises first, and then low-intensity exercises or rest.
Exercises to develop resilience. Help strengthen muscles and improve coordination of movements. These include, for example, Pilates and general strengthening exercises.
Exercises to develop flexibility. Helps restore muscles, improve coordination of movements and prevent injuries. These include yoga and various individual stretching exercises.

These groups of exercises can be performed both together and separately.

Sport should bring not only benefits, but also pleasure, so try to choose the type that you like. The modern sports industry offers a lot of different programs, from which everyone can choose something that suits them.

Where to begin?

It is important to start playing sports correctly - a lot depends on the start. Before you start training, keep these things in mind:

Need a health check

Starting to play sports is an important stage, and initially you need to understand that it will not harm you, and for this you need exclude the presence of contraindications, consult a specialist and undergo examination.

This condition is especially important for those who have never played sports before, have certain health conditions or are advanced in age. A specialist will help you choose the optimal load option that will only bring benefits.

Making a plan and setting goals

“I want to start playing sports - where to start?” - quite a popular question. Initially, it is important to create a plan that includes your goals and how to achieve them. The activities should be as simple as possible at first, and as your fitness improves, you will increase their complexity.

For example, if your goal is to run 5 kilometers, then first you can add several shorter distances to your plan. When you cope with them, add a certain number of meters until you have completed all the coveted 5 km. Starting with realistic, small, and achievable goals will increase your chances of success and keep you from giving up. If you immediately set an impossible goal, it may discourage you from playing sports at all.

Sports should become your habit

Another important point about how to start playing sports from scratch is to make training a part of your life on an ongoing basis. They should become your habit - this way you can instill responsibility and discipline in yourself.

Choose the time you will devote to sports - in the morning, for example, or in the evening after work. Now get it into your head that this is the time you are training – without excuses or laziness.

How much do you need to study

A competent program is where to start playing sports. It is important not to immediately burden yourself with trying to set records. According to experts, 150 moderate aerobic exercises per week is enough for a person. You can distribute this time over the days of the week yourself, as is more convenient for you. For example, you can exercise five times a week for 30 minutes or 35-40 minutes every other day.

At first, training should be moderate. Increase their intensity gradually as your training improves. It is also important to know that the body needs rest, and recovery time is as important as the training itself.

Weekly training program

To start playing sports at home, you need to decide what your program will include. Let's give a simple example of a weekly training program that will not require additional equipment and will be designed for 30-45 minutes a day. She will give you a rough idea of how to start classes and help you create an individual program for yourself. Programs can be changed, complicated, varied. The lesson can begin with exercises of any kind.

Monday. 40 minutes of moderate jogging or brisk walking.
Tuesday. Rest.
Wednesday. Active walking for ten minutes, then perform a set of the following exercises (perform them with a break of a minute between sets, then stretch):

Three sets of ten lunges on two legs, ten push-ups, ten sit-ups.

Three sets of ten chair push-ups, ten air squats and ten stretches.

Thursday. Rest.
Friday. Half an hour cycling or jogging at a fast pace.
Saturday. Rest.
Sunday. Run or long walk for 40 minutes.

This is just an approximate simple program on how to start playing sports at home, which can be used at home. Much depends on what type of activity you choose and what your level of training is.

How to start eating right and exercising: useful tips

To achieve your goals, adhere to the following recommendations:

Drink plenty of fluids throughout the day. This is important for maintaining normal water balance in the body. When you exercise, the body actively loses fluid, and this balance needs to be replenished. You can drink water before, after and during training.
Optimize your nutrition. Whether you want to lose weight or gain muscle, nutrition matters a lot. It should contain enough proteins, energy-providing complex carbohydrates, and plant components. Try to give up harmful products - look for healthy alternatives.
You should always warm up before training. It will help significantly reduce the risk of injury during exercise, prepare the muscles, help improve results, and also prevent pain after training. As a warm-up, you can use fast walking, light jogging, swings, lunges, bends, and so on.
Hitch. After training, a cool-down is also important - it helps the body return to normal, restores pulse and breathing, and relaxes muscles. This is just a short pause, but it is also very important. The specifics of the cool-down will depend on the workout itself: after running it can be light walking, after resistance exercises it can be stretching.
Listen to your body. In the initial stages, it is especially important to be able to listen to your body and give it reasonable stress. If you feel pain or discomfort during exercise, stop and give yourself a rest. There is no need to train through pain - this can cause injury. Remember that training more and faster does not mean better.

A little about motivation

Motivation is incredibly important when playing sports. She is the one who will help you not to give up. Initially, it is important to approach training with a positive attitude and ease, and enjoy it. This will help get rid of the anxious thoughts that often plague beginning athletes. Any program can be changed and customized depending on your desires and preferences.

Those who love communication and find it difficult to exercise at home can train in the gym, in groups for yoga, Pilates or any other sport. You can also practice with someone close to you.

As for motivation itself, here you need to understand what you are doing, why and for what purpose. A beautiful figure, improved health, elastic muscles - keep in mind the ultimate goal for which you started exercising. Remember it as soon as you feel that it is difficult for you to overcome laziness and start playing sports.

To start studying at home, for a girl or guy you can make your workouts more comfortable, while listening to your favorite music or watching an interesting program. If you don’t know how to start playing sports after a long break, remember what benefits sports gave you before and sincerely want to get it all back and improve your results.

Starting is not easy, but starting right is even harder. But this is precisely the stage that lays the foundation for further results. Make the right choice once, understand that you really need it, and treat training and weight loss in general with ease and pleasure - then the results will not keep you waiting.

About free training in Moscow parks, now we’ll figure out how to start playing sports without leaving home. The Village learned from a personal trainer how to organize your home sports activities, not lose interest in them, what equipment to buy and what applications are best to download.

How to force yourself?

Marina Gladkova, personal trainer: Home workouts have many advantages: you don’t need to go anywhere or travel to work out, you don’t need to adjust to a schedule and pay for additional services of a fitness club. But at home it is much more difficult to force yourself to actually start exercising and complete the planned workout. In order to find the strength to give up the series or start training after completing all the household chores, you need powerful motivation. This means that you must understand very well why you decided to take up sports. Ask yourself this question, and you can write down the answer on a piece of paper. You must have a serious reason, otherwise it will be very easy to make a deal with your conscience. For example, today you are tired at work, and there is a mountain of unwashed dishes waiting in the sink, you can postpone the planned series of push-ups until tomorrow. But believe me, tomorrow you will find even more reasons not to exercise.

Training schedule

MARINA GLADKOVA: Make a schedule, and not just training. Try to plan your daily responsibilities and worries so that you have the right amount of time for sports. Training according to the residual principle - you do it when you can after doing all the things - will lead to nothing. It is also important not to overdo it and adequately assess your strengths. Exhaustingly training every day, doing exercises that are not designed for your level, is a recipe for disappointment, fatigue and giving up the sport. So start gradually. A little exercise in the morning and a short yoga set in the evening will be enough for a soft start. You won't overwork yourself, but your body will gradually get into a rhythm and you'll get used to setting aside time for home workouts. Plan not only your workouts, but also your time to rest. If the body has not had time to recover from yesterday’s workout, today it will not work at full strength.

Choose something that brings you joy

MARINA GLADKOVA: If the workout is painful, exhausting and joyless, no amount of motivation will help. If you absolutely hate squats, don't focus on them. Choose something that will bring you pleasure and start your home exercises with this discipline: yoga, qigong, cross-fit elements, basic exercises. Sooner or later you will want variety, then you can try something new.

What will interfere?

MARINA GLADKOVA: During homework, absolutely everything will interfere with you. From the phone to the cat and immediate family. Therefore, it is important, when starting training, to provide yourself with the necessary information vacuum. Turn off your phone, close yourself off from those who want your affection or communication, and do not pay attention to other external stimuli. Otherwise, the following will happen: you will work out for the first 15 minutes, you will get a little tired, then the phone will ring, you will answer and after the conversation you will decide that, perhaps, that’s enough for today. It seemed like we were working out, but there was really no point in it.

Waiting for the result

MARINA GLADKOVA: The difficult moment in motivation comes when you would like to enjoy the results, but still don’t see them. Let's say you've been working out for a whole month, but you still don't have the long-awaited cubes. Should I give up these stupid activities altogether, since they are not useful? The answer here is simple: if you quit, you will never achieve anything, but if you continue and improve, you will soon see the first changes. And when you see it, it is important not to relax and not give up what you started, because the most difficult thing is not to achieve results, but to maintain them.

What equipment should I buy?

What programs should I download?

Workout Trainer

download for free

An application with easy navigation and detailed techniques for performing exercises, which are correctly sorted by muscle groups.

FitnessBuilder

download for free

There are many good ready-made programs, it is possible to create your own. Additional equipment will be required.

Workouts at home is a wonderful opportunity to work on improving your body without spending a lot of money on a personal trainer in a fitness club. Also, training at home helps you rationally and effectively use your free time, devoting enough time to your family or hobby, rather than spending it on the long journey to the club. Many girls, especially young mothers on maternity leave, try to lose weight and tone their muscles on their own, training using numerous videos on the Internet and in particular my videos, and to my great joy they are doing great! Home workout programs, which I shoot specifically for a female audience, are more universal and suitable for most of my subscribers, but, of course, not all. Each body is individual, and if there are any diseases or health contraindications, then not all exercises may be suitable. When it comes to more intense training, there can be a lot of these restrictions. Today I would like to try to teach you, dear girls, how you can make up your own home workout program, taking into account your individual figure characteristics, as well as possible contraindications. Also, at the end of our training, I will provide you with several, as a clear example of how to build your home workouts. So, let's begin.

Variety of home workouts

The first thing I want to say is, of course, about the numerous options workouts at home. What I love about home training is that at home you can come up with any training program that comes into your head. Fantasize - I don’t want to, it’s called =) I will highlight only the most basic types of training that can be done at home:

1. Strength training with your own body weight.

2. Strength training with additional sports equipment (dumbbells/bodybar/ball/weights/elastic bands).

3. Cardio training.

4. Interval training and high-intensity training (HIIT, Tabata, etc.).

5. Plyometric training.

6. Pumping training.

Based on these types of training, you can create different training programs for girls with different goals and wishes.

Let's start looking at each type of training in order so that you can form a specific idea about each of them and their effectiveness for you personally.

Strength training with weights own body

Strength training with your own body weight- This is performing physical exercises without additional weights. Bodyweight exercises make your core and stabilizer muscles stronger, which means you'll have better body control.

WHO ARE THESE TRAININGS FOR?

When we talk about strength training with your own body weight in a calm, measured mode, it is well suited for girls who are just starting to get acquainted with fitness, and, of course, for young mothers after childbirth. I will talk about other types of strength training without weights further, and they will already be for a different category of girls.

Types of Weight Exercises own body:

1.On the upper body (arms, chest, back):

different types of push-ups
hyperextension

squats
swing your legs
gluteal bridge
lunges

3. Ab exercises

types of crunches
types of planks (classic, side, etc.)
exercises for the lower part of the abs with lowering and raising the legs
setups, etc.

Training with additional sports equipment

WHO ARE THESE TRAININGS FOR?

Training with additional equipment is suitable for both beginners and well-trained girls. It all depends on the weight of the burden. For beginners, you need to use smaller weights, for example, dumbbells from 1 to 2 kg, a body bar - 2-4 kg, leg weights of 1 kg, and for an already advanced level you can take heavier weights: dumbbells 5-8 kg, body bar 8- 10 kg, leg weights 3-5 kg.

These workouts affect our body in the following way:

√ strengthen muscles, tendons, ligaments and bones, improving their joint function;

√ increase metabolism, causing a hormonal response in the body (release of growth hormone, testosterone, adrenaline, etc.);

√ improve cardiac function;

√ increase the level of good cholesterol in the blood, etc.

Types of exercises with additional weights:

1. On the upper body (arms, chest, back):

lateral raises with dumbbells
lifting a bodybar/dumbbells in front of you
bodybar/dumbbell press from chest/overhead
raising arms while lying on the floor

2. On the lower body (legs and buttocks):

squats with bodybar/dumbbells/elastic band
swing your legs with weights on your legs
gluteal bridge with bodybar/elastic band
lunges with dumbbells/bodybar
deadlift with bodybar/dumbbells

Cardio workout

Cardio workout is a type of physical activity in which the main source of energy is aerobic glycolysis, i.e. oxidation of glucose with the further release of fatty acids and their combustion as energy, in simple words: during fat burning as the main source of energy.

WHO ARE THESE TRAININGS FOR?

Cardio training is suitable for all girls, with the exception of those who have the following contraindications:

Back problems (kyphosis, lordosis, scoliosis, osteochondrosis, herniated discs, spinal injuries)
Problems with knees and joints (arthritis, arthrosis, meniscus damage, gout, osteoporosis, previous surgeries, etc.)
Pregnancy (in this case, jumping rope is prohibited, but light running is possible).
Phlebeurysm
Damaged tendons and ligaments
Headache
Hypertension.

Effects of cardio training on the body:

√ have a beneficial effect on the cardiovascular system, increasing the volumetric stroke of the heart and improving blood supply to all organs and tissues;

√ increase metabolism due to increased blood circulation;

√ increase immunity;

√ relieve stress;

√ improve sleep quality;

√ trigger the fat burning process in your body.

Types of cardio workouts:

1. Jumping rope

classic two-legged jumps
scissor jumps
with high knees
jumps “overlapping”, etc.

2. Jumping exercises without a jump rope

3. Running in place

Plyometrics and interval training

The essence of plyometric exercises is to use the maximum number of muscle fibers when performing exercises in the shortest possible time. The bottom line is to maximize your metabolism by alternating exercise at a high-intensity pace with a short rest or low-intensity load.

WHO ARE THESE TRAININGS FOR?

Explosive and intense training is suitable for girls who have been involved in sports for a long time and have good physical fitness and endurance. For pregnant girls who also have cardiovascular diseases, knee and back problems, these workouts are contraindicated.

These two types of training:

√ develop muscle strength, speed and endurance;

√ force the body to work almost to the limit of its capabilities, which helps it burn a large number of calories in a short period of time;

√ They use mainly red (fast) muscle fibers, which are responsible not only for muscle strength, but also for muscle relief.

Types of plyometric exercises:

Squat Jump
Jumping lunges
Jumping 180 degrees with a squat
Burpee
Plank “legs together and apart”, etc.

Pumping training

Training program for girls, built on the principle of “full amplitude + “shortened” (pumping) is one of the most effective programs at home using either light weight or no weight at all. Here, exercises performed in full amplitude (for example, deep squats) are combined with exercises performed in a shortened amplitude, which is ½ or ¼ of the movement of the full amplitude (spring). What does it mean? This means that we do several repetitions of the same movement over and over again without stopping. For example, we squat down and spring back into the squat for several repetitions. Due to this connection, a kind of muscle pumping occurs, during which the muscle is filled with blood, the release of anabolic hormones increases, and the process of fat burning occurs many times faster. I talked in more detail about pumping training and its benefits in the article, I recommend that you read it.

WHO ARE THESE TRAININGS FOR?

Pumping workouts at home with light weights are suitable for absolutely all women of any age and with any level of training.

So, we've looked at the most common types of workouts that you can use when creating your own. home workout programs. And it is not at all necessary to use only one type of training; the beauty of home training is that you can experiment as you want and come up with your own unique workouts that will combine several types of training at once. So, firstly, it is much more interesting to exercise, and secondly, changing strength elements to cardio or plyometric exercises to strength exercises will have a very positive effect on both your results and the general condition of the body.

Now let's move on to the more practical part of our question and find out HOW TO COMPLETE YOURSELF TRAINING PROGRAM AT HOME?

The first thing you must do is determine in what order and what you will do during your training, that is, determine the sequence of the training process.
And the second step is to choose (if necessary write down) the exercises that you will do during your workout.

Sequence of the training process

When we talk about any workout, we must remember the main parts of which it consists, but depending on what type of training we choose, the number of these parts will depend. For example, let's take classic strength training. Its sequence should be like this:

Main part – 45-60 minutes
Cardio* – 10-30 min
Stretching – 5 min

*This stage is desirable, but if it is not possible to do cardio after strength training, then you can do it on a separate day.

If you decide to do plyometric or interval training, then the sequence remains the same, but with some changes in the duration of the main part and cardio.

Warm-up and joint gymnastics - 5-7 min
Main part – 15-40 minutes
Cardio* – 10-20 min
Stretching – 5 min

*There may not be a cardio component after the main part, or you can leave it. It all depends on the duration of your workout and its intensity. The longer and more intense your main part is (35-40 minutes), the more likely it is that you simply won’t need to do cardio after it, since you will already be training very intensely. But if your workout only took 15 minutes and the intensity was moderate (not at your maximum), then it probably makes sense for you to do another 20 minutes of light cardio at the end. There is no single template here; you should always focus on your feelings and take into account the goal that you want to achieve with these workouts.

Principles of home training

When you make your own home workout program, then you need to approach this issue responsibly and think carefully about the structure of the training, as well as the number of approaches and repetitions of each exercise. Doing exercises “from scratch” you will not be able to achieve the desired goals and achieve good results, no matter how much you train.

Basic rules when creating a training program:

Determining the working muscle groups that you will work during your workout (for example, back and chest or buttocks, legs and abs);

Choice of exercises;
Determining the rep range or time to complete the exercise (for example, 20 reps or another option: 40 seconds of work and 15 seconds of rest);
Thinking in advance about modifications (variations and complications) of your exercises during training:

The principle of “shortened amplitude” (pumping)

Using Statics

Changing working weight

Increasing intensity, etc.

Using these simple rules, you can very competently structure your training process and get the most effective results from it.

Now, let's move on to look at a few training programs for girls at home using different techniques and principles.

Training program for girls using the pumping principle

This workout is most suitable for girls who have a pear or hourglass figure type, as it is mainly aimed at working on problem areas such as thighs, buttocks and triceps.

Type of training: circular. In total you need to do 3 circles of 7 exercises. There is no rest between exercises, rest between circles is 2 minutes.

Working muscle groups: legs, buttocks and triceps.

Number of repetitions: from 15 to 40.

Inventory: dumbbells 1-3 kg, jump rope.

Squats – 15 and 10, 3 springs at the lowest point.
Extension of arms from behind the head while sitting – 15 and 10, 3 springs at the bottom
Back lunges – 15 and 15, 3 springs each (first we lunge with our right foot, then with our left)
Reverse push-ups from the bench – 12-15
Taking the leg back in a knee-elbow position – 20 and 15, 3 springs at the top point (each leg)
Close grip push-ups from knees – 12
Leg swings lying on your side - 20 and 20 with 3 springs at the top (first with the right leg, then with the left)

Rest – 2 minutes.

Repeat the entire complex 2 more times.

Cardio: jumping rope – 15 minutes.

Stretching.

Training program for girls using plyometrics

This type of training is suitable for girls who are already familiar with intensive training and who have no contraindications to this type of training (see above).

Type of training: classical training in approaches (x4 - 4 approaches or x1 - 1 approach). Rest between sets – 7 seconds.

Working muscle groups: chest, arms and legs.

Work time: 30 seconds (this is one approach).

Rest: 7 sec.

Inventory: dumbbells 1-3 kg, jump rope.

Warm-up and joint gymnastics - 5-7 min

Stepping up a hill – 30 seconds with each leg in turn (x4)
Burpees with push-ups – 30 sec x1
Scissor plank – 30 sec x1
Raising arms to the sides while lying on your back – 30 sec x4
Squat jump – 30 sec x1
Jumping rope – 30 sec x1
Squat and leg lift to the side - 30 seconds with each leg in turn (x4)
Wide grip push-ups upside down – 30 sec x4
Squat jump with a 180 degree turn – 30 sec x1
Jumping lunges – 30 sec x1

Stretching

Home workout program for scoliosis

This workout is aimed at strengthening the back muscles. It is suitable for girls who have back problems or pain in the lower back due to a sedentary lifestyle and low mobility.

Type of training: circular. In total you need to do 4 circles of 5 exercises. There is no rest between exercises, rest between circles is 2 minutes.

Working muscle groups: back.

Number of repetitions: from 15 to 20.

Warm-up and joint gymnastics - 5-7 minutes.

1. Tilt of the body with arms forward – 20

2. Raising your arms forward to the same level as your head and body (standing at an angle) – 20

3. Change of arms while bending over – 20

4. Hyperextension – 15

5. In the boat pose, move your arms straight back along the body - 15

Stretching

I hope this article was useful to you, and now you know how you can create your own home workout program, taking into account all your problem areas and wishes. If, for some reason, you are not completely sure that you can correctly compose training program, then I am at your service. Write to me by email [email protected], and I will definitely help you realize your goals and get the figure of your dreams!

Sincerely yours, Janelia Skripnik!

Men and women want to be fit, beautiful, young. A good figure is often the result of a healthy lifestyle and persistent, continuous work on yourself both in the gym and at home.

This article is intended for persons over 18 years of age

Have you already turned 18?

Get slimmer without the gym

Regular workouts, even if done at home, can make your body slimmer and your skin more toned. They are beneficial for the figure and the whole body: the thyroid gland activates the production of thyroid hormones, which are responsible for regulating metabolism. Those who cannot go to the gym should start exercising at home.

The training program for men and women is almost identical. The difference is the number of approaches and what result should be achieved.

It includes:

cardio load: the first workouts look like a regular walk at a slow pace. For those who are not used to moving a lot, 10-15 minutes is enough to start with, gradually increasing the duration of the walk to an hour or switching to running;
strength loads: training with strength exercises accelerates and maintains metabolic processes at the proper level. Without them, the muscles will not become elastic, and the body’s endurance will not increase. To practice at home, choose exercises that do not require special equipment.

Home training program for beginners

A good warm-up for 10-15 minutes is necessary before each lesson. During it, the muscles and ligaments warm up and prepare for work, which will significantly reduce the risk of injury or sprains. Then they start doing the exercises.

An example program looks like this:

Squats with maximum reps. For beginners, three approaches are enough. The load is placed on the gluteal and leg muscles.
Classic push-ups, from the knees or with a low support. It is necessary to do the maximum number of times in three approaches. Performing these exercises trains the entire shoulder girdle and part of the back.
Pressing weights up in a standing/sitting position. If you have dumbbells at home, you need to use them. Perform from 8 to 15 repetitions, three approaches. The exercise is necessary for a beautiful shoulder line and pumping up the triceps.
Crunches: Strengthen the upper body while lying down. Perform the maximum number of times in two approaches.
Reverse crunch: lying on the floor, lift your buttocks up, trying to do the maximum number of repetitions in two sets.

During the first sessions, a short rest is recommended after each exercise and a longer rest after approaches to restore breathing. Gradually, rest periods are reduced to 60 seconds. At the very beginning, it is enough to exercise only once a week and walk every day. A little later, the number of trainings increases to two and then three times.

Program for pumping up muscles at home

You can build muscles without going to the gym if you know how to create a program and overcome laziness, which prevents you from finding time for home workouts. There are a huge number of exercises for pumping up muscles at home. Each workout should be preceded by a warm-up, and after completing the entire complex - stretching to relieve muscle tension.

The program looks like this:

10 pull-ups with a wide and narrow grip.
8 explosive push-ups: When performing a classic push-up, push up from the floor until your palms stop touching the surface.
Squats on one leg with emphasis on a chair or other surface of similar height. Throw your right leg onto the seat of the chair, move your left leg forward a little, squat down smoothly, and stand up. Repeat 8-10 times on each leg.
12 reverse grip pull-ups.
5 push-ups on hands or more, standing against a wall with your head down.
12 reverse push-ups on chairs. Rest your feet and hands on chairs facing each other. Perform push-ups, trying to go as low as possible.
12 hanging leg raises on the horizontal bar. The legs are raised as high as possible, without swinging.

Rest after completing all the exercises, repeat from start to finish in a circle, 3-4 times. For good results, exercise every other day; on days without training, go for a light jog and do stretching exercises.

If there is no horizontal bar in the apartment, you can practice on the street. To increase endurance, the program includes cardio exercise. The number of repetitions and circles increases gradually, but weekly.

Gaining muscle mass at home

To pump up at home, you don’t need sports equipment from the gym, but a desire to exercise and an appropriate training program. If you have dumbbells, then some exercises can be performed with them. But improvised means, for example, chairs, a stack of books, a couple of plastic bottles of water, may be enough for a full-fledged training.

On the first day, perform exercises for your arms and back:

push-ups from the floor 8 times;
push-ups on hands upside down against a wall up to 6 times;
push-ups between two supports 8-12 times;
Pull-ups on the horizontal bar with a wide grip up to 10 times, trying to touch the bar with your chest;
reverse grip pull-ups up to 8 times.
you need to do 2-3 approaches of each exercise and up to 4 circles.

On the second day, a leg complex is performed:

sprint;
squats 12 times. Hold your hands behind your head, try to sit down as deeply and smoothly as possible. If you have dumbbells at home, you can use them as weights;
lunges 10 on each leg. For each wide step, do 5 deep squats in a row;
raising on toes while standing on a support up to 20 times. The heel does not touch the floor;
do three to four sets of each exercise and 3-4 circles with a short break.

When the body gets used to minimal load, the home program for working on weight includes:

one-arm push-ups from the floor;
pull-ups on the horizontal bar with a wide grip behind the head;
vertical push-ups;
back push-ups;
reverse grip pull-ups;
dips;
push-ups with narrow hands;
single leg calf raises.

To avoid overtraining, sprains and injuries, it is necessary to monitor how the body perceives the load. If it is difficult to tolerate, the number of repetitions is reduced and made less intense. They begin to increase the number of approaches a little later.

Strength training at home

It is advisable to carry out strength training in the gym, because it has everything you need for it.

If you have to practice at home, then:

beginners need to exercise a couple of times a week;
conduct training according to the principle;
rest between sets for about 1 minute;
repeat each exercise up to 12 times;
alternate the load: more on the first day, less on the second, increase again on the third;
increase the load in each set until muscle tension appears in order to choose the most comfortable option. Continue home workouts at a comfortable pace without overloading the body.

You need to start your classes with a 5-minute cardio warm-up: running, walking, going up and down the stairs, jumping rope. At the end of the workout, stretch your core muscles.

Home strength training program with dumbbells:

squats with press up;
dumbbell rows to the chest;
back lunges;
raising your arms to the sides with a load when bending forward;
body thrust;
classic push-ups or from the knees;
deadlift;
lowering the legs: raise your legs up, at an angle of 45-90 degrees, in a lying position. Raise and lower them one by one, without touching the floor with your heel, without lifting your lower back from it;
twisting the torso in a lying position;
"scissors";
lifting the upper body while lying on the floor with straight legs.

The load during home training can be from 2.5 to 7 kg for each arm, depending on the level of physical fitness.

A simple complex can be supplemented with pull-ups and push-ups on the horizontal bar, parallel bars, and support. Exercises with a barbell are effective in gaining muscle mass, so you can include exercises using it in your home workouts. At first, to prevent injuries, it is advisable to start working out in the gym.

Maintain a drinking regime and drink up to 1.5 liters of clean water without gas daily: liquid leaves the body along with sweat, so its amount should be replenished. This, like a balanced diet, is necessary for proper metabolism, coordinated functioning of the body and achieving the effect of home training.

In during the first classes, a short rest after each exercise is recommended and longer after approaches to restore breathing. Gradually, rest periods are reduced to 60 seconds. IN at the very beginning it is enough to practice only once a week and walk every day. A little later, the number of trainings increases to two and then three times.

For many men, sport is not just fun, but a way of life. Doing it at home is a little more difficult than in gyms, because not all exercises can be done with available equipment, but this is not a reason to immediately sign up for a fitness club. The main thing for a good lesson is a great desire and a little creativity. If these two components are present, then you can safely start exercising without spending a lot of money on expensive subscriptions.

Basics

The desire of many men to quickly start exercising sometimes goes off scale, which leads to rapid fading, after which the sport is completely forgotten for a while. That is why it is important to create a clear schedule of activities at home, because only a systematic approach will help achieve better results. What do you need to know before plunging into the world of improving your body and improving your health?

It is worth noting that eating right is not difficult. In order for the body to receive everything it needs, you need to eat fruits and vegetables, as well as boiled meat. Moreover, dairy products will also help in developing the body. However, it is important not only to eat, but also to do it rationally, since being under load means consuming calories that need to be replenished. On the other hand, sweets and chocolates contain a decent amount of carbohydrates, but it is better to consume sweets as rarely as possible, since sugar in large quantities can seriously slow down progress in exercise.

How to train at home?

Sports at home is not an easy task for those who do not have basic training tools, namely:

rods;
dumbbells;
benches.

However, this does not mean that you need to immediately run to the store to get them. For example, the same dumbbells can be built from improvised means, for example, by putting several heavy objects in a handbag or putting bottles of water in it.

Fortunately, the torso in men is an excellent exercise machine in itself, as lifting it stimulates the muscles.

Therefore, there are a decent number of exercises that will require the minimum of tools from the practitioner, but maximum impact.

Warm-up

Every workout for men at home or in the gym requires warming up all muscles to avoid injury. It often happens to young athletes that if they have a program, they immediately forget about warming up before class and this leads to various troubles. How to properly prepare to make sports fun?

It all starts with warming up the neck and head, for which they perform smooth rotations in different directions for 4 sets of 4 times.
Next, they stretch their arms, performing various rotational movements, but carefully and slowly so as not to dislocate the joint; This is done within a couple of minutes.
Pelvic rotations and tilts follow; They must also be performed carefully and without haste for about a minute.
At the end of the warm-up, you need to stand on your toes, and then rotate them in your ankle.

Exercises

To maintain good physical shape, men do not have to exercise 1-2 hours a day. The sport should be completed in 30-40 minutes, no more, so that the muscles work properly, but are not overworked. This is why you don’t need to train every day at home: 3 classes a week is enough. However, it is better to perform warm-up exercises immediately after sleep throughout the week, as they will give a powerful boost of energy for the whole day.

Exercises for the back and legs

It is quite difficult to train the muscles in the spine area without special equipment, but it is possible.

Tilts

The legs are spaced slightly wider than the shoulders, slightly bent at the knees. It is important to keep your back straight. Further:

if there is a load, then you need to use it (any bag filled with something heavy will do);
a forward bend is carried out, then the load on the floor is lifted with the help of the hands along with the body to the starting position;
after standing in tension for a couple of seconds, calmly do another 8-10 such bends;
complete 2-3 series.

This training element must be performed with adequate weight, otherwise men may experience problems with the vertebrae and joints.

Side bends

The starting position is the same as in the previous version, but you need to take weights in each hand, preferably their weight should be equal. After this, the body is smoothly bent to the left, then to the right. Perform 3 times for 8-10 repetitions.

Squats

They help not only develop posture in men at home, but also perfectly develop the hips. This sport element is performed smoothly and with a straight spine, 10 repetitions per approach.

Chest and arm workout

One of the main exercises at home is push-ups in various variations. This sport is very useful for muscle growth, since in men they will definitely begin to appear with the right approach and a healthy diet.

Push-ups can be:

from the floor;
from a bench or bed;
between two benches or chairs.

Standard push-ups develop the chest and triceps muscles in men. It is important to note here that the wider the placement of the arms, the greater the load on the sternum, and the smaller the placement, the greater the load on the arms.

Having your legs thrown up on the bed allows you to increase the load on your shoulder and forearm, allowing you to hammer them deeper. If we consider sports between two equipment (for example, chairs), then it is important to secure them well so that they do not move apart during the activity.

For the last type of push-ups, you will need to sit on one of the chairs, and then put your feet on the next one. Afterwards, the body is lowered into the space between them, and then returns to the height of the chairs. This is repeated 10-12 times in 3 episodes.

You don't need to do 40 push-ups, but it's important to do small sets of 10, since it's much better to do 4 times 10 than twice 20.

Working out in an apartment is not easy, as there are many distractions, but it is good for your health and good mood in any weather. In addition, home exercises can help on those days when it is not possible to go to the gym.