A practical technique, how to do joint workouts at home with maximum efficiency and minimum time expenditures. Often people cannot attend the gym, but at the same time they want to improve their body. In such a situation, family workouts at home can be an excellent choice. This will allow you to save your free time, as well as finance, because purchasing a membership card for the whole family to visit the gym can be very expensive. But for your classes to be effective, you need to follow certain rules for organizing them.
How to organize family workouts at home?
Choose a time convenient for you for classes
In terms of choosing the optimal time for training, there are a huge number of opinions. Some fitness experts recommend exercising on an empty stomach in the morning. In turn, others are sure that it is best to conduct a workout from five to seven in the evening. We believe that the timing of family workouts at home is entirely up to you. If you are full of energy in the evening, then you should practice at this time. You should understand that the effectiveness of your classes primarily depends not on the time of their conduct, but on the regularity.
The duration of the lesson should be at least 45 minutes
This is the minimum duration of the session, and it is optimal to train for an hour. It should be said right away that this time includes warm-up and cool-down time. In total, this will take you about 20 minutes. Thus, the main part will take about 40 minutes or less.
Work 3 or 4 times a week
During the week, you need to do three or four sessions. It is best to train every other day. This schedule is great for athletes of all skill levels. Since you will be using the split program, each muscle group in this mode will be worked out on average once every seven days. This period of time is quite enough for the muscles to have time to recover.
Alternate between different types of load
Combining strength and cardio training is quite difficult for experienced athletes, and even more so for beginners. As you know, through cardio sessions you can increase your stamina and get rid of excess fat. To achieve this result, you should use an aerobic type of exercise for at least half an hour. If your cardio session is shorter, then you will not be able to achieve the desired result.
This is due to the peculiarity of our body, which switches to the use of fat reserves only after 25 minutes of physical activity. In doing so, you must work at an intensity that is 60 to 70 percent of your maximum heart rate. Thus, it makes sense for you to do two strength classes and two cardio during the week.
Buy sports equipment
For family workouts at home to be effective, you need sports equipment. If you do not have the opportunity to purchase a barbell, then getting dumbbells is extremely important. For girls, fitball will not be superfluous, and the expander is useful for both men and women. For cardio sessions, buy a compact treadmill. Although you can just jog. It all depends on the availability of finance.
The main part of the training program should have a minimum of 10 movements
Today, the generally accepted rule for effective training in your training program should be at least ten movements to pump all muscle groups with an emphasis on problem areas. For girls, these are most often the buttocks and thighs. Thus, in this situation, you need to include in your training four movements for the muscles of the legs and buttocks, as well as three exercises for the upper body and back.
It is advisable to carry them out in the order indicated above. At the beginning of the lesson, you have a lot of strength and you are able to effectively work on the problem area. It is also important to choose the right number of repetitions in sets in accordance with your goals. For weight loss, you should perform the maximum number of repetitions. If you want to keep fit, then limit yourself to 10-15 repetitions per set. The number of sets for solving any problem is the same - from three to four.
Use home furnishings during class
Since you are going to conduct family workouts at home, you should actively use interior items. For example, a chair can be considered a versatile exercise machine. With it, you can perform reverse push-ups (triceps), develop the muscles of the abdomen and buttocks. You can use a table or bedside table to do the stretching exercises.
Use video tutorials
Now on the network you can find a large number of video lessons in various areas of fitness. Using them, you can quickly learn the technique of all movements, and also you do not have to invent anything. Take the time to search and choose the lessons that work best for you.
Try to do outdoor activities
Remember, outdoors is ideal for family workouts at home. If in winter you can study in an apartment, then in summer it is worth doing it outdoors. Of course, not everyone can go outside and start exercising, but try to suppress your embarrassment.
Change the training program periodically
The body has the ability to adapt to any conditions. No matter how effective your training program is, at some point it will cease to bear fruit. This is due precisely to the adaptation of the body to stress. About once every one or two months. You should make changes to your workouts. You can, for example, replace a couple of movements with others, or even change the order in which they are performed. In addition, it should be remembered that by changing the angles of action on the muscles, you improve the quality of their development. Feel free to experiment.
Family Workout Tips for Beginners
Don't think of your pursuits as hard labor. Always be positive. You should enjoy your activities. Imagine how soon your body will change and your appearance will be more attractive. Very often, beginners use powerful loads, which cannot bring positive results.
First, you need to pay special attention to the technique of performing all the exercises. Only when all your movements become automatic can you increase the load. If you make serious mistakes while doing the exercises, they will not be effective. And don't expect instant results. Be patient and practice regularly. This is the only way to achieve your goals.
Complexes for family workouts at home
Let's take a look at several sets of exercises aimed at solving various problems.
Slimming
- Working with a rope - performed for a quarter of an hour.
- Squats - Do three sets of 25 reps each.
- Jump Squat - Do three sets of 15 reps each.
- Deadlift - Do three sets of 20 reps each.
- Bicycle Exercise - Do three sets of 20 reps each.
- Working with a rope - performed for a quarter of an hour.
For girls
- Working with a rope - performed for 20 minutes.
- Squats - Do three sets of 20 reps each.
- Lunges - Perform three sets of 15 reps each.
- Lying Pelvis Raises - Do three sets of 20 reps each.
- Bicycle Exercise - Do three sets of 20 reps each.
Girls should combine cardio training with strength training. Aerobic sessions can be done daily, and with weights, work 3-4 times throughout the week. It is very important to start classes no earlier than two hours after a meal. You should also remember about the importance of warm-up-cool-down, which we have already discussed above. Try not to overload your body, as this does not contribute to obtaining the desired result. In addition, at least 80 percent of your success depends on proper nutrition. It is thanks to nutrition that the body activates the lipolysis processes, and training will help you get rid of fat deposits faster.
For more information on how to properly organize the training of all muscles at home, see this video:
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