You don't have to go to the gym to stay fit, healthy and fit. You can do this at home, devoting only 40 minutes several times a week. The most effective form of home training is resistance training. Thanks to them, you can quickly tighten the muscles and improve the quality of the body. The main thing is to choose the right equipment for home training and develop an exercise technique.
The benefits of strength training
Strength exercises at home are recommended for both men and women. They are used not only to increase muscles, but also to lose weight.
This is due to the fact that strength training helps to activate the fat burning process. After all, the more muscle mass, the less fat, because the body expends a large number of calories on muscle service.
Therefore, as a result of weight training at home, you can get rid of extra pounds and achieve wonderful muscle relief.
Home exercise equipment
It is convenient to use dumbbells as equipment for performing exercises at home. Several pieces of different weights are available. But it is worth noting that strength training involves the advancement of the load. So you will have to buy new ones over time. To avoid having to do this, you can buy collapsible dumbbells, the weight of which can be easily changed by removing or hanging additional discs.
Some exercises are easier to do with a barbell. In this case, you will need a bar and a few pancakes. You don’t need to buy a lot of heavy discs because it’s hard to take a lot of pounds at home. This requires special safety frames, racks, etc. And taking a stuffed bar off the floor is harmful and dangerous for the back.
Girls will find weights good for some exercise. They are usually used to strengthen the legs and buttocks.
In addition, it is worth paying attention to such sports equipment as rubber fitness straps. They take up virtually no space, are easy to use, and are suitable for any level of physical fitness due to varying degrees of rigidity. When you exercise, these straps stretch creating resistance that the muscles must overcome.
For starters, you can have no inventory purchased at all and use bottles of water or sand instead. A backpack with heavy books will also work. But soon such a load will not be enough, so you will have to visit a sports equipment store or sign up for a gym. Otherwise, progress will stop and you will not be able to achieve a better result.
The best exercises
The best exercises for losing weight and building muscle are basic exercises. Sources often advise girls to perform numerous kicks and other isolation exercises. This is thought to help lose weight in the hips and tighten the buttocks. But you have to understand that fat is not burned locally. The nature of the fat layer is such that the excess goes evenly throughout the body. The exercises performed do not in any way affect what you will lose weight in the first place.
Isolation exercises usually don’t burn too many calories. Therefore, they should be performed not for weight loss, but for muscle building at the end of training.
Basic exercises are very energy consuming. They involve several muscle groups, stimulate the production of growth hormones and start metabolic processes.
Squats
One of the most effective exercises for losing weight and strengthening the muscles of the lower part of the body are squats. Many girls do this, but not all correctly, because it is quite difficult to fully master the technique.
Therefore, it is not recommended for beginners to take weights immediately. The first workouts should be performed with your own weight.
Execution technique:
- Place your feet wider than your shoulders, turn your socks slightly to the side so that they are pointing in the same direction as your knees. Straighten your chest and shoulders, keep your back straight.
- Returning your pelvis back, sit at least parallel to the floor. It is advisable to go down 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 should not go further than the toes. To do this, you need to be flexible enough. Therefore, in your free time, pay attention to stretching.
- At the lowest point, you need to make sure your lower back isn’t rounded and "doesn’t bite". You can put your palm on it first. Then it will be clear what it is about.
- It is necessary to return to the starting position due to the effort of the gluteal muscles.
- To avoid unnecessary strain on the joints, the knees cannot be fully extended.
Once you have learned and ensured the correct squat technique, you can take dumbbells or weights. Weight should be increased gradually. This will help you avoid injury and keep making progress.
Lunges
After squats, ejection is recommended. Such a ligament allows you to stretch your buttocks even more and strengthen your muscles faster.
There are a lot of options for performing steps: with a step forward, backward, sideways, diagonally, outbursts, etc.
You can try several and choose the most effective for yourself. Variations may change from time to time to diversify your training program.
For all types of steps, the basic rules for execution will be the same:
- the step should be wide enough;
- the angle at the knee of the working (front) leg must be straight;
- the back should remain flat and perpendicular to the floor throughout the exercise;
- the knee of the support leg must not touch the floor;
- body weight should generally fall on the heel of the working foot.
By following this technique, you can strengthen the gluteus and the muscles of the front of the thigh in a short time. For faster results, you can take dumbbells. But this should be done only after the exercise has been carefully worked out.
Gluteal bridge
Buttock isolation exercise - lying on the back of the pelvis. Many consider him exclusively female. But men, especially those who lead a sedentary lifestyle, also need to strengthen their gluteal muscles. Therefore, this exercise can be safely included in a home training program for the stronger sex.
Execution technique:
- Lie on your back with your lower back firmly pressed to the floor. Extend your arms along your body.
- Squeezing your buttocks, raise your pelvis as high as possible.
- It is important to ensure that there is no discomfort in the cervical spine. If the weight of the body falls on the cervical vertebrae, you can lean the shoulder blades on a bench or other object.
- Finally stop for a few seconds, tensing the gluteal muscles as much as possible.
- Then you need to go down slowly. Laurel must not be placed on the floor. For the load to be continuous, you must start the next repetition immediately.
By placing a weight pancake on your pelvis, you can increase the effectiveness of the exercise.
Row of dumbbells to the waist
The back muscles at home can be strengthened by pulling the dumbbells up to the waist.
Execution technique:
- Take the starting position, leaning your body forward by about 45 degrees and slightly bending your knees. In this case, the back should be flat with a slight deviation in the lower back.
- Take the dumbbells in your hands and lower them down.
- On the exhale, connect the shoulder blades and lift the dumbbells to the waist, making sure the elbows are parallel to each other.
- Stopping at the top point, you need to slowly lower the dumbbells.
The muscles of the back, not the arms, should work in this exercise.
Biceps curls
To strengthen your arm muscles, you need to do exercises for your biceps and triceps. This is necessary not only for men who want to increase volume, but also for women. Indeed, due to lack of physical activity, the skin in this area begins to relax and becomes flabby.
The most popular exercise for the biceps is dumbbell twisting. It's pretty easy to execute. The main thing is to lift dumbbells due to muscle tension, and not to throw them by force of inertia.
To do this, you do not need to twitch at the starting point and make sure that the elbows remain motionless throughout the movement.
Stretching arms in the slope
To strengthen your triceps, you can do an arm extension with dumbbells at an angle.
Execution technique:
- Bend your knees slightly and tilt your body forward by 45-60 degrees. Keep your back straight.
- Take dumbbells and bend your elbows at a right angle so that your shoulders are parallel to the floor.
- On the exhale, straighten your arms completely backwards.
- Stay on the end point, feeling the tension of the triceps.
- Then slowly bend your arms again, returning to the starting position.
At the end of the approach, a characteristic burning sensation of the muscles should be felt on the triceps.
Dumbbell press
In order for the upper body to get relief and contours, it is necessary to perform exercises on the shoulders. One of the most effective is the standing press for dumbbells.
Execution technique:
- Stand up straight, lift the dumbbells to shoulder level. Elbows should be perpendicular to the floor.
- As you exhale, you need to squeeze them so that they are practically touching. Dumbbells should follow the same trajectory. Do not fully extend your elbows.
- Then the dumbbells should be placed on the shoulders in a controlled manner.
Girls should also do this exercise. Women are often afraid to shrug their shoulders, but will not be able to significantly increase their size. As a result of teaching, they will acquire only light relief, which will free them from fog and make the outlines of the body clearer.
Training program
For weight loss, the most effective are circuit training in which the exercises in the complex are performed without a break one after the other. In one such lesson, the muscles of the whole body are worked out. It is necessary to make 3-4 rounds with breaks between them for 2-3 minutes.
The table shows a circuit training program that includes the exercises described above. At the end of each round, two abdominal exercises are performed.
| Practice | Repetitions |
| Squats with dumbbells | twenty |
| Ejection of dumbbells | 15 |
| Gluteal bridge | twenty |
| A row of dumbbells to the abdomen | 15 |
| Lifting dumbbells for the biceps | 15 |
| Stretching the arms at an angle to the triceps | 15 |
| Shoulder pressure with dumbbells | 15 |
| Abdominals in the press | 20-30 |
| Lifting the legs lying on your back in the press | 15–20 |
It is worth conducting such training 2-3 times a week. You don’t need to exercise more often because the muscles need to have time to recover. On days off, you can do cardio workouts that will speed up the weight loss process.
It is worth noting that weight loss is impossible without a proper diet and calorie deficit. The result depends on it by 70%. Moreover, you do not need a solid diet, but a balanced diet. Then the muscles will strengthen and the body will become slender and fit.