Find out which workout programs you can use at home to gain weight and dry your body. Now a fashion for a healthy lifestyle has begun in our country and I want to believe that it will not work. To maintain health, it is not enough just to eat right. Moderate physical activity helps to improve the functioning of all body systems. The main goal of most people is to overcome laziness.
After all, it is because of her that not everyone goes in for sports. Excuses about not having enough time will not go away, since you can train at home as well. Of course, in this case, it makes no sense to count on the creation of a figure resembling bodybuilding stars, but this is not required. At the same time, it is important to observe the correct technique for performing all exercises in order to avoid injury. Today we will tell you how to do sports at home correctly.
How to start playing sports at home?
The first step is often the most difficult. This statement is true for any endeavor. Most often, a person uses excuses, such as lack of time or extreme fatigue after working days. However, scientists have shown that moderate physical activity contributes to a faster recovery of the body.
I would like to draw your attention to the word "moderate". Only in this case will you get the opportunity to improve your health. Big sport, unfortunately, quite often disagrees with the concept of health. Knowing how to properly do sports at home, you do not need to constantly set records, you just need to maintain your physical shape and gradually improve it.
You must decide for yourself what sport you need. If you practice through strength, then this approach will not bring you positive results. Let's take a look at the sequence of your actions that will help you get on the right path.
- Make the final decision - you should just want this and make a choice in favor of a healthy lifestyle on your own.
- Decide on the most convenient time for you to study. On the net you can find a large number of recommendations on when and how to do sports at home. However, the timing of your workouts should be convenient for you in the first place.
- Take into account the daily routine of other members of your family, so as not to interfere with them, go about their business.
- Don't force things. If your workouts are properly organized and regular, then you will certainly achieve positive results.
- Be sure to find an incentive for yourself to go in for sports, and even better, if there are several of them.
All of the above actions are universal and can be used by anyone, regardless of age and gender. The main differences between training a girl and a man are the intensity of the exercises, and many exercises will be similar.
How to do sports at home?
Playing sports at home is a great choice for several reasons. Let's start with the possibility of saving the budget, because you do not need to constantly purchase a subscription to visit the hall. If you have a full day schedule, then you can save time by training at home. Of course, you also need to be able to properly organize the training process and be self-disciplined. We will help you with the first one by telling you how to do sports at home.
Warm up
Even if you play sports at home, you cannot do without a warm-up. It should become a rule for you that before each physical activity, you should first prepare the body. At rest, the muscles are relaxed and in sports this is called "cold". They cannot abruptly switch to the perception of strong physical exertion.
If you do not warm up, but immediately load the muscles, this can lead to injury of varying severity. Moreover, not only muscles, but also the articular-ligamentous apparatus can be damaged. You don't need to invent anything, but just remember the school physical education lessons. All these activities began with a warm-up. The duration of this stage of the workout is usually 7 to 15 minutes.
Control your breathing
During physical exertion, all body tissues need a lot of oxygen. It is imperative to avoid oxygen starvation and to do this, you must control your breathing. Inhale regularly in the starting position, and exhale should be done while the muscles are straining. Eliminate air retention, which is extremely important if we are talking about how to properly exercise at home.
You should only breathe through your nose, but if it is difficult for you to do it at first, then exhale through your mouth. It is not allowed to perform two breaths in a row. After inhaling, you must first exhale the air and only then can the lungs be refilled. If you do not pay enough attention to breathing control, you will not be able to conduct an effective workout.
Do not use excessive loads
Most people who are just starting out in sports are enthusiastic. However, if your activities are monotonous, then you will quickly get tired of them. Also, there is no need to dramatically increase the load so as not to deplete the body. You must understand. That professional athletes who have achieved high results have trained for this for many years, and for them sport is life.
They can and devote all their time to training. In modern life, you definitely won't be able to spend all your free time playing sports. Actually, you do not need this. If you have not been involved in sports before, then at first it will be quite enough to train for about twenty minutes. Gradually increase the duration of the training up to an hour. Also remember to increase the load gradually. Fitness experts recommend no more than a weekly increase in working weights. Than 10 percent.
Exercise regularly
Only through regular exercise can you achieve your goals. If you rarely do exhausting workouts, you will only harm the body. It is better to do light gymnastics every day than to give all your strength in class once every two or three weeks.
Since we are talking about how to do sports at home correctly, the main difficulty lies in the regularity of home activities. If you visit the gym, then an instructor will follow you or you just want to work off the money spent on the subscription. At home, you need to look after yourself and be constantly motivated.
Use home furnishings
In the hall you can find a large number of sports equipment and equipment that will allow you to exercise effectively. Not every person will be able to place even bars with a horizontal bar in an apartment, not to mention other equipment. You will definitely need dumbbells for training, and collapsible. Instead of a bench press, you can use a pair of stools side by side. Pay attention to your home environment, you will understand that many things can be used for practice.
Buy a minimum of sports equipment
This point echoes the previous one. There are exercises that you can do with your own body weight. However, for most movements, you will need sports equipment. Now it is often recommended to use bottles filled with water or, say, a heavy backpack as sports equipment.
However, there is no need to invent anything, everyone can buy collapsible dumbbells. You can also buy horizontal bars in sporting goods stores, which are installed in the doorway and do not interfere. This is the minimum of sports equipment you need to have.
Distribute the load evenly
Almost every person who wants to know how to properly play sports at home pursues his own goals. It is important for someone to have good abs or powerful biceps. Girls in most cases want to have a thin waist and elastic buttocks.
This is quite natural and understandable, but does not correspond to the rules for playing sports. Remember that the body cannot develop only one or two body parts. To get decent results, you must load all the muscles. Also, the most effective are basic exercises, which just contribute to the activation of a large number of muscles. If you want to know how to exercise properly at home, then you have to work on all muscle groups.
Stretching
After completing the main part of the training, it is imperative to properly stretch the muscles that you trained in this lesson. It will take you about five minutes to achieve this goal. Stretching will restore blood flow to muscle tissue and thus activate recovery processes.
Don't forget about water
During physical exertion, sweating increases and fluids are rapidly excreted from the body. You should not be dehydrated and therefore you should put a bottle of water next to it. Of course, you can go to the kitchen to quench your thirst, but this will lead to a decrease in the intensity of the training.
In conclusion, I would like to say that you should not play sports on an empty stomach. This training methodology is now very vigorously discussed and has many fans. Food supplies the body with energy sources and without them, the activity can be ineffective. Eat, and then work out after an hour and a half or two.
For information on how to pump up at home, see here:
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