You don’t have to go to the gym to stay fit, healthy and fit. You can do it at home, just allocating 40 minutes for it several times a week. The most effective form of home exercise is endurance training. Thanks to them, you can quickly tighten muscles and improve the quality of the body. The main thing is to choose the right equipment for training at home and make exercise techniques.
The benefits of strength training
Strength training at home is recommended for both men and women. They are used not only for muscle gain, but also for weight loss.
This is due to the fact that strength training helps activate the fat burning process. After all, the more muscle mass, the less fat, because the body spends large amounts of calories to treat muscle.
So, as a result of weight training at home, you can get rid of excess weight and achieve beautiful muscle relaxation.
Exercise equipment at home
It is easier to use dumbbells as equipment to do exercises at home. There are several parts with different weights. But it should be considered that strength training involves load progression. So, over time, you have to buy a new one. To not do this, you can buy a folded dumbbell, the weight of which can be easily changed by removing or hanging an extra disc.
Some exercises are easier to do with a barbell. In this case, you need a bar and some pancakes. You don’t have to buy a lot of heavy discs, because it’s hard to take a lot of weight at home. This requires a safety frame, stand, and so on. And taking the loaded bar off the floor is dangerous and dangerous for the back.
For girls, weight loss will be very useful for some exercises. They are usually used to strengthen the legs and back.
In addition, it is worth noting sports equipment such as rubber fitness bracelets. They are practically space-free, easy to use and ideal for physical fitness levels due to varying levels of rigidity. As you exercise, this tape stretches, creating endurance that must be overcome by the muscles.
For starters, you can do this without buying inventory at all and use water or sand bottles instead. Backpacks with heavy books will also work. Soon such a load is not enough, so you must visit a sports equipment store or register to the gym. Otherwise, progress will stall and you will not be able to get better results.
Best Exercise
The best exercises for weight loss and muscle building are basic exercises. Sources often advise girls to do lots of kicks and other isolation exercises. It is believed that this helps to lose weight on the hips and makes the buttocks firmer. But you have to understand that fat is not burned locally. The nature of the fat layer is such that the excess leaves are evenly distributed throughout the body. The exercises performed have no effect at all on what will lose weight.
Isolation exercises usually do not consume too many calories. Therefore, they need to be done not to lose weight, but to finish the muscles at the end of the workout.
Basic training is very energy consuming. They involve several muscle groups, stimulate the production of growth hormone, and trigger metabolic processes.
Squatters
One of the most effective exercises to lose weight and strengthen the lower body muscles is squats. Many girls do it, but not all do it right, as it is very difficult to master this technique completely.
Therefore, it is not recommended for beginners to immediately take care. The first exercise should be done with your own weight.
Implementation techniques:
- Place your feet wider than your shoulders, rotate the socks slightly to the side until they are directed in the same direction as the knees. Straighten the chest and shoulders, straighten the back.
- Taking the pelvis back, sit at least parallel to the floor. It's best to go a little lower. This will maximize the load on the buttocks.
- The position of the body should be such that the body is perpendicular to the surface, and the knees do not extend beyond the toes. To do this, you need to be flexible enough. Therefore, in your spare time, you should pay attention to stretching.
- At the lowest point, you need to make sure that the lower back is not round and "does not bite". You can place your palms at first. Then it will be clear what it is.
- It is necessary to return to the starting position due to the effort of the gluteal muscles.
- To avoid unnecessary pressure on the joint, the knee cannot be fully straightened.
After learning and securing the proper squat technique, you can pick up a dumbbell or a barbell. The weight should increase gradually. This will help you avoid injury and move forward.
Lungs
After squatting, it is recommended to do lunges. Such ligaments allow you to stretch your back more strongly and strengthen your muscles faster.
There are many options for doing lunges: with forward, backward, sideways, diagonal steps, lunges when walking, etc.
You can try several and choose the most effective for yourself. Variations can take place from time to time to diversify your training program.
For all types of lungs, the basic rules of implementation will be the same:
- the steps must be wide enough;
- the angle at the knee of the functioning foot (forward) must be straight;
- the back should remain flat and perpendicular to the floor throughout the entire exercise;
- knee support legs should not touch the floor;
- the weight mainly falls on the heels of the functioning feet.
By following this technique, you can strengthen the glutes and front thigh muscles in a short time. For faster results, you can take a dumbbell. But this should be done only after careful training.
Gluteal bridge
Isolation exercises for the buttocks - lying on the back of the pelvis. Many consider it exclusively feminine. But men, especially those who lead an inactive lifestyle, also need to strengthen their gluteal muscles. Therefore, this exercise can be safely included in a home training program for stronger sex.
Implementation techniques:
- Lie on your back with your lower back firmly pressed to the floor. Stretch your arms across your body.
- Squeeze your back, lift your pelvis as high as possible.
- It is important to make sure that there is no discomfort in the cervical spine. If the weight falls on the cervical vertebrae, you can place your shoulder blades on a bench or other object.
- At the end point, pause for a while, tensing the gluteal muscles as much as possible.
- Then you have to slowly lower yourself. The sink should not be placed on the floor. In order for the load to continue, you must immediately start the next iteration.
By placing barbell pancakes in the pelvis, you can increase the effectiveness of the workout.
Line a dumbbell to the belt
The back muscles at home can be strengthened by pulling a dumbbell to the waist.
Implementation techniques:
- Take the starting position, tilt the body forward about 45 degrees and slightly bend the knees. In this case, the back should be flat with a slight deflection in the lower back.
- Take a dumbbell in your hand and lower it down.
- While exhaling, bring the shoulder blades together and lift the dumbbell to the belt, making sure the elbows are parallel to each other.
- Stopping at the top point, you must slowly lower the dumbbells.
The back muscles, not the arms, must function in this exercise.
Curly biceps
To strengthen the arm muscles, you need to do exercises for the biceps and triceps. This is necessary not only for men who want to increase their volume, but also for women. Due to lack of physical activity, the skin in this area begins to sag and become fluffy.
The most popular exercise for the biceps is the dumbbell curl. It's easy enough to run. The main thing is to lift the dumbbell because of muscle tension, and not throw it with the force of inertia.
To do this, you don’t have to jerk at the starting point and make sure the elbows don’t move throughout the movement.
Extension of the arm on the slope
To strengthen the triceps, you can do arm extensions with dumbbells obliquely.
Implementation techniques:
- Bend your knees slightly and tilt your body forward 45-60 degrees. Keep your back straight.
- Take a dumbbell and bend your elbows at right angles until your shoulders are parallel to the floor.
- While exhaling, straighten your arms completely.
- Lingering on the end point, feeling the tension of the triceps.
- Then slowly bend your arms, returning to the starting position.
Towards the end of the approach, a typical muscle burning sensation should be felt in the triceps.
Dumbbell bench press
To provide relief and upper body contour, it is necessary to do exercises on the shoulders. One of the most effective is a dumbbell press.
Implementation techniques:
- Standing upright, lift the dumbbell to shoulder level. The elbows should be perpendicular to the floor.
- As you exhale, you have to squeeze until they touch. Dumbbells should run on the same track. Do not extend the elbow completely.
- Then the dumbbells should be lowered to the shoulders in a controlled manner.
Girls should also do this exercise. Women are often afraid to shrug, but they will not be able to increase their size significantly. As a result of the class, they will only get mild relief, which will relieve ambiguity and make the outline of the body clearer.
Training program
Circular exercises are most effective for weight loss, where exercises in the complex are performed without stopping one by one. In one of those lessons, the muscles of the whole body were worked. It is necessary to make 3-4 circles with a break between them for 2-3 minutes.
The table shows the circuit training program that includes the training discussed above. At the end of each round, two abdominal exercises are performed.
| Exercise | Run again |
| Dumbbell Squats | twenty |
| Lung dumbbell | 15 |
| Gluteal bridge | twenty |
| Line a dumbbell to the abdomen | 15 |
| Lift dumbbells to the biceps | 15 |
| Extend the arm towards the triceps | 15 |
| Dumbbell Shoulder Pressure | 15 |
| Chaos in the press | 20-30 |
| Raise your legs lying on the press | 15–20 |
Need to do such exercises 2-3 times a week. You don’t have to exercise regularly, because the muscles must have time to recover. On free days, you can do cardio exercises that will speed up the weight loss process.
Keep in mind that losing weight is not possible without proper nutrition and lack of calories. The result depends on this by 70%. Also, you don’t need a rigid diet, but a balanced diet. Then the muscles will be strengthened, and the body will be slim and fit.