Effective exercise program at home for beginners

To exercise at home? Easy! To do this you need time, a place and an overwhelming desire to improve your body every day. Do not immediately rush to do everything well-known exercises at a time and then a week with horror to remember this experience. Sports house is a very serious matter, because here you are your own boss, coach, assistant, partner. For starters, determine what goals we want to achieve that we have much time we are willing to spend weekly. Then prepared a workout program at home, to follow where you will have to strictly.

What you'll need for the beginner

The Man who had never played sports (well, except that went to physical education at school), will need very little equipment to start home workouts. Decide the place where you will always do. You can buy a gym Mat and collapsible dumbbells. That would be enough for the first period. Exercise program for beginners home involves exercises that involve muscles of the whole body. To work out all major muscle groups quite real at home.

Muscle Groups and exercises

Let's Start with the bottom of the body. To train legs, do the following:

• Squats (regular, plie, on two legs or one);
• Attacks;
• Stretching after exercise.

For the gluteal muscles fit also lunges, various leg swings backward and sideways.

Press:

• Simple twist on the floor;
• Twisting the oblique muscles;
• Leg lifts lying on the floor or in vis on the crossbar.

The Chest muscles are trained with push-UPS and (in the presence of dumbbells) wiring lying. If the house is a rung or horizontal bar, it is possible to pump the back muscles. Workout program at home should also include exercises to warm-up, stretching. It will be useful to buy a jump rope classes which give an excellent aerobic exercise. For variety you can also hang a punching bag, a fight which can be a great end of the lesson and allow you to throw away the negative energy.

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Sample training program at home

So, for example, you decide to do three times a week for an hour. For example, on Monday we will train legs, Wednesday abs and biceps, Friday chest. This week load is enough for the beginner to get used to training and allow the muscle to adapt to training. During this period, it is important to eat well and. Workout at home for women may also include pushups, squats, abdominal exercises without using weights (at first), and also with the introduction of yoga to stretch and calm the nervous system. Each exercise is done about 5 sets of 20 reps each. No need to pump the whole body in one session, the muscles need to rest and recover. An effective workout program at home prepared by you, based on your own wishes, goals, opportunities. Main thing is to train regularly, follow the plan, eat right and have a positive attitude then a positive result will not wait long!