Strength exercises for weight loss at home. Home strength training program for girls

Every girl dreams of a fit and desirable body. But referring to the lack of free time or financial difficulties, girls deprive themselves of the opportunity to create the figure of their dreams. But in vain: now a lot of people practice workouts at home. And if the only obstacle on the way to beauty is ignorance, then our site will help you start practicing at home.

The complex of home exercises combines two groups of exercises to effectively get rid of excess weight and acquisitions muscle relief: cardio and strength. All that is required of you is confidence, a good mood, and some accommodations.

It's great if you have at your disposal a pair of dumbbells weighing more than 3 kg. However, every person who wants to train at home asked the question: “ Can I do it without dumbbells?»You can, because dumbbells are easily created from scrap materials.

You will need:

A pair of 1 and 1.5 liter plastic bottles.
Plain rock salt or water for filling bottles. Keep in mind that the density of salt is twice the density of water, and one half-liter bottle of salt will weigh twice as much as a similar bottle of water.
Scales for measuring the weight of the resulting dumbbell.

To perform some of the exercises included in the complex, you will need several chairs that replace the bench.

How to do homework correctly?

In order for the training program for girls to be as effective as possible and to be only a joy, you need to adhere to the following rules:

You can start classes no earlier than an hour after eating and no later than two. Otherwise, you risk getting a feeling of stomach discomfort during exercise, or the body will not have enough strength to work.
Before doing home exercises, be sure to do a warm-up to prepare your muscles for work.
When doing a set of exercises at home, it is very important to breathe correctly. When you lower something, you need to inhale through your nose, and during the most difficult part of the exercise (lifting weights), you need to exhale through your mouth. Pay close attention to the issue of breathing in your first workouts. Over time, you will learn to breathe correctly automatically. Don't hold your breath. Otherwise, oxygen will not flow to the cells of the body, and they will die.
Be sure to drink water to restore water-salt balance.
When you finish your home exercises, do stretching muscles to relax them.

Level one

The training program for girls provides for different degrees of preparation. Assess your capabilities and choose the level that suits you. The complex, which will be discussed below, is designed for women who have never dealt with their bodies either in the gym or at home.

It should be borne in mind that:

Classes are held without burdens.
Home exercises should be done three times a week with a one-day break.
You can go to the next level only when you can easily do the exercises described below the maximum specified number of times.

Monday

As they say, the first fight is the most difficult. The first workout is the hardest, but after it the following homework classes will become easier, you will gradually get a taste.

Classic Squats: When doing classic squats, the back is straight, the heels are not off the floor, the thighs are parallel to the floor. We perform 4 sets of 10-20 times, depending on our strength.
Forward Lunge: It is important that the back is straight and not bending over. 2 sets for each leg, 10-20 times.
Gluteal bridge: When performing, make sure that feet did not come off the floor, the neck did not rest on the floor. Perform 3 sets of 15-20 repetitions.
Standing toe raises: 3 sets of 10-20 times.
Knee push-ups wide grip: Knee push up much easier for beginners than classic push-ups. Three approaches 10-15 times.
Crunches: A basic abdominal exercise included in any home workout routine. You need to perform three approaches for the maximum number of times.

Wednesday

At first, the muscles can ache. This happens out of habit. But it's okay, we continue our homework.

Bulgarian lunges: We're going to need some chairs. You should perform 4 approaches 10-20 times.
Buttock bridge: 3 sets of 10-20 times.
Abduction of the leg in a prone position: Can be performed both on the floor and on an impromptu bench. 2 sets of 15-20 times for each leg.
Push-ups from the bench in the support from the back: The exercise is quite simple, very useful for practicing at home. It is required to complete 3 sets of 10-15 times.
Crunches: Do 3 sets of the maximum number of times.

Impossible - this is just a big word behind which little people are hiding. (Mohammed Ali)

Friday

Do your best, this is the last workout of this week, and next is the weekend that you will have an unforgettable experience thanks to the powerful dopamine release after training at home.

Plie Squats: If you find it difficult to balance from habit, lean against a wall. 3 sets of 10-20 reps.
Reverse lunges: Two sets of 15-20 reps on each leg.
Glute bridge: 4 sets of 10-15 times.
Standing Toe Rise (Springs): Perform 3 sets of 15-25 reps.
Support push-ups: 3 sets, 10-15 reps.

Level two

You have completely mastered the training program for girls of the first level. Quests are easy to complete, you are ready to move on to weight training. These are either dumbbells or plastic bottles with water or salt.

When doing home exercises of the second basic level, follow the rules:

We train three times a week with breaks.
Start with small weights, with which you can perform the whole complex at home, without straining or straining. As your muscles develop, move on to heavier weights.

Monday

As you have already noticed, the whole complex is aimed mainly at the buttocks, abs and legs. Real workouts for girls.

Weighted Squats: 3 sets of 12 reps.
Forward lunges with weights: 2 sets on each leg 15 times.
Standing toe raises with a dumbbell in one hand: 3 sets of 20 reps.
Standing dumbbell curls in front of you: 3 sets of 10 reps.
Breeding dumbbells to the sides while standing: 3 sets of 10 times.
Crunches: 4 sets of as many repetitions as possible for you.

Wednesday

Classic push-ups from the floor. Strive to touch the floor with your chest. 3 sets of the maximum number of times.
Lying Dumbbell Raises: 4 sets x 12 reps
Push-ups from the bench in the support from behind: 3 sets of 15 times.
Seated alternating curls with weights: 3 sets of 15 times.
Plie Squats with Weights: 4 sets of 10-20 times.

Friday

Weighted Plie: 3 sets of 15 reps.
Dumbbell Bulgarian lunges: 4 sets of 12 reps.
Weighted gluteal bridge: 3 sets of 12 reps.
One-hand dumbbell calf raises: 3 sets of 20 reps.
Dumbbell Rows: 3 sets of 15 reps.

After spending 3-6 months in this mode, you can move on to a more difficult level. Classes are allocated 4 days a week, the weights and the number of sets increase. We guarantee that the training program for girls is already a month later will produce the expected effect... You will gradually lose weight, your muscles will gain relief, and your soul will sing with endless joy. Imagine the ideal more often, strive for it and do not stop at what.

Women who are thinking about getting in shape and lose a few unnecessary pounds, for some reason beware of strength training. In vain.

Strength training is a set of figure-correcting exercises.

Intense exercise makes the blood move faster in the body, and it expends a lot of energy by burning carbohydrates.

Fat burning often occurs after completion strength training... For some time, the body spends energy on muscle repair and growth, while oxidizing fat stores.

Features of strength training for weight loss for women at home

Often not every woman has the opportunity to regularly visit the fitness room and train there under the guidance of a professional trainer.

Therefore, it is worth knowing some of the features of strength training at home.

For home workouts to be effective, you need make a program correctly. More often - basic strength exercises for the whole body or separately for the muscles of the press, buttocks, legs, arms. Ready-made complexes can be viewed on the Internet.

Often in the fitness room, additional equipment is used for greater exercise productivity: dumbbells, barbells, exercise machines. For the home, you can build them yourself. For example, fill a bottle with water or sand, or purchase dumbbells from a sports store.

Benefit

The big plus of strength training is slimming... The energy from burning carbohydrates and fats is expended both during strength training and afterwards for recovery work.

By using strength exercises can adjust the figure. To do this, it is enough to choose an exercise program. on a specific muscle group. Such exercises help to effectively burn fat in the right places and tighten muscles well.

Attention! Women shouldn't be afraid of strength training. To build muscle volume, you need to adhere to protein nutrition and use large masses of loads.

Any activities physical exercise have a beneficial effect on health.

Strength training strengthens cardiovascular system- increased blood circulation makes work more actively the heart muscle. Accelerate metabolic processes.

Effectively use respiratory system ... Improve psychological condition due to the release of negative emotions.

How to do it right

Regularity of training. At first, it will be difficult to allocate time for training, but in order to achieve results, you need to find the strength to overcome laziness. You should start with infrequent loads: 2-3 days a week. Then you can do it more often or add another type of workout, such as cardio.

Important! You can achieve greater results in losing weight, combining strength and cardio training. Do a strength workout first, then do cardio.

Load selection and correct program exercise

It will depend on physical fitness... For beginners, it is better to choose exercises that develop all the muscles of the body, and gradually increase the load. For the more advanced, the set of exercises should be determined by the goal.

Not needed for weight loss heavy weight additional equipment, enough increase the number of repetitions. Those who want to correct their figure should select exercises for the desired muscle group and increase the weight of the equipment.

Reference! The duration of the workout should be no more than an hour. Optimally 5-10 minutes for warm-up and stretching and 40-45 minutes for the workout itself.

Warm up and stretching. Avoiding them increases the risk of injury during exercise. Stretching helps your muscles recover faster.
Breathing and execution technique. It is important not to hold your breath while you exercise. With muscle tension, exhalation is made, with relaxation, inhalation. Track the correctness of the exercise and feel the work of the muscles. If you are not sure of the correctness of the execution, you can watch the video on the Internet.

Home Fat Burning Strength Training Programs

It is imperative to do easy warm-up, which will help warm up the body, work out the joints and tendons.

After strength training, do hitch(stretching) in order to speed up muscle recovery and reduce tension and stress.

Basic exercises for beginners

For Home Strength Training you need to purchase:

Rug or foam. They will help soften the surface of the floor. There will be no discomfort while doing the exercises.
Comfortable clothes. It is better to choose sportswear rather than casual clothes. She should not hinder movements and interfere with their implementation.
Lightweight sports equipment. Dumbbells, water bottle, weights.
Water.

Beginners should do basic exercises to strengthen the muscles of the whole body. Please select 4-5 elements to engage the muscles in your legs, arms, abs, and do 3 sets of 15-20 reps. Break between sets 2 minutes.

Squats. Feet shoulder-width apart or slightly wider. Squat, observing a right angle when bending the knees, no bending in the back and no knees coming out of the toes. Should feel work gluteal muscles and hips.

Photo 1. Woman doing squats with dumbbells, legs shoulder-width apart, back does not bend.

Press. Lie on the floor, fix your legs (behind the battery, bed, sofa, bedside table), bend your knees a little. Hands behind the head, but not clasped or crossed over the chest. As you exhale, raise the body without lifting the pelvis from the floor, not bending strongly in the lower back, without pressing your hands on your head.
Push ups. Lying down, perhaps kneeling for a start. Leaning on your hands, perform the exercise: as you exhale, lower your body evenly down, bending your arms, return as you inhale.
Raising the legs. Can be performed lying on your back or on your side. On the back: as you exhale, slowly raise your legs straight up, and while inhaling, also slowly lower them, without lifting your lower back from the floor. On the side: resting your head on a bent arm, as you exhale, slowly raise your leg up, and while inhaling, lower it.
Twisting. Lie on your back. At the same time, as you exhale, raise straight arms and legs. While inhaling, lower them.
Raising the pelvis. Lie on your back, bend your knees. As you exhale, raise the pelvis without bending in the back and without lifting your head and shoulders off the floor, while inhaling, lower it.
Plank. The emphasis is lying on straightened or bent arms. Breathe calmly, keep all the muscles of the body in tension, without bending in the lower back and tightening the stomach. Start at 30 seconds... As an option - a side plank, with an emphasis on the elbow.

Photo 2. The girl makes back swing, standing on all fours on straightened arms.

Swing back. The emphasis is on all fours, on straight arms. As you exhale, raise your straight leg up, lower as you inhale. Alternatively, bend your arms at the elbows and raise the leg bent at the knee.
Reverse push-ups. Sitting on a chair, rest your hands on the edge of the seat. On exhalation, lower the pelvis, due to the work of the muscles of the hands. Come back on a breath.
Lunge. Squatting, as you exhale, take one leg back, maintaining balance, touching the floor with your knee. As you inhale, rise.

For the muscles of the whole body

20-25 reps 3 rounds. Break between laps 1-2 minutes.

Squats.
Push ups.
Raising the pelvis(gluteal bridge).
Twisting.
Plank.

Lunges.
Press.
Reverse push-ups.
Plank.
Swing back.

Dumbbell classes

15-20 reps 3 circles. Break between laps 1-2 minutes.

Wide squat with dumbbell lowering. Squat wide, holding and lowering a dumbbell between your legs.
Raising straight arms with dumbbells to the sides or lifting up. Stand straight. At chest level, spread your arms with dumbbells to the sides. Another option is to raise straight arms with dumbbells over your head or to shoulder level.
Dumbbell lunges. Lunge with dumbbells in your hands.

Photo 3. The woman performs forward lunges with dumbbells in her hands, the exercise is done alternately with each leg.

Press from dumbbells on the chest. Perform body lifts, holding a dumbbell on your chest with your hands.
Deadlift. Stand straight while holding dumbbells in your hands. Lower the body with your hands down, pulling your pelvis back a little and keeping your back straight.

In order to keep fit, avoid adding extra pounds and gain stamina, there are certain gymnastic complexes. However, you need to know the basic rules to follow them on a daily basis. You need to choose the right equipment, outline an exercise plan and set aside time for this. The room should be specially prepared and dressed appropriately. Strength training for women at home implies a certain set of movements, the purpose of which is to increase muscle mass body. If a representative of the fair sex is going to visit the gym, she should provide herself with the necessary diet, work and rest.

Strength Training Equipment

Most women prefer to exercise from the comfort of their own apartment. Therefore, they need to stock up on certain items to do the exercises.

For strength training, they should purchase:

dumbbells weighing at least four kilograms;
a weight of about eight kilograms;
a sandbag of about ten kilograms;
weighting materials;
expander;
fitness ring;
skipping rope;
simulators;
medball;
barbell;
bench, etc.

With such equipment available, you can significantly increase your muscle mass. If there is a desire to develop, then daily execution complex of strength exercises will save on the premises of the gym.

It is not necessary to strive to acquire absolutely all training items. One load element will be sufficient. With its help, at home it will be possible to effectively get rid of excess weight and acquire excellent shape.

True, you need to know exactly what method is best to use the inventory. If certain wishes are followed correctly, significant success can be achieved.

How to Build a Strength Training Program

In order for the exercises not to become an exorbitant burden for the body, it is necessary to follow a number of rules for their implementation.

Classes should be carried out daily, without interruption, preferably at the same time.
It should be remembered that the first results of strength training will not be noticeable until after a month.

The main requirements for the implementation of the complex by women are a number of conditions:

It is necessary to begin exercises with a thorough warm-up of the muscles to avoid injury.
Workouts should continue for at least sixty minutes.
Before each subsequent movement, you need to take a break for about half a minute. If the exercise was heavy, you should set aside at least two minutes of rest.
They must be performed as fast as possible, but avoiding jerks.
Weight should be added gradually as endurance develops.

An exercise program should include:

Movements with dumbbells.
Squats.
Lunges.
Exercises to strengthen your back muscles.
Slopes.
Flexion of the arms with additional load.
Gain abdominal.
Movements that develop the muscles of the legs. Particular attention is required to be paid to the area of the thighs, lower leg and buttocks.
Stretching exercises.
Weight training.

It is worth remembering that it is advisable to prefer movements that provide a load immediately on an entire muscle group. It is necessary that the hips, chest, legs, arms, back, torso, buttocks are involved at the same time. If there are accumulations of fatty tissue on the body or the muscles are not flexible enough, then the gymnastic complex must be built so that they are in any case involved in it.

The movements should be repeated several times, gradually increasing the weight used.

After the program is drawn up, it needs to be constantly adjusted to take into account changing circumstances and the identification of new problem areas.

Do not allow the musculoskeletal system to get used to the stress. But, in cases where they are excessive, they need to be facilitated or even completely abandoned.

Strength exercises for women

Most often women choose this type. gymnastic complexes in order to lose extra pounds and strengthen the muscular frame of the body.

Therefore, it must be borne in mind that there are some contraindications for their implementation.

Do not use strength training if you have varicose veins.
In the presence of severe myopia, women need to avoid heavy lifting.
After suffering illnesses, operations or injuries, it is worth refraining from strength exercises and sudden movements for at least six months.

Before starting classes, it is necessary to warm up with a duration of at least twenty minutes. All muscle groups need to be involved in it, starting with the upper half of the body and ending with the feet. Be sure to do a short jog on the spot or around the room.

You do not need to take too much time to warm up, it is better to focus on exercises from the main complex. Its purpose is to prepare muscular system more serious load.

Do not immediately take maximum weight. It is advisable to build it up gradually and stop increasing after realizing that it becomes difficult to raise it.

During strength training, you need to ensure that breathing remains even so that the cells are intensively supplied with oxygen.

The main type of exercise includes the following:

You need to take dumbbells and hold them in relaxed hands for a while. The back should remain straight. You should slowly bend forward, keeping your legs straight, briefly fix the body in an inclined position, then also slowly straighten up. Repeat ten times.
It is necessary to stand up straight, lower your hands with dumbbells at the seams. Bend one leg at the knee and lift it up. Fix, then perform for the other limb. Repeat twenty times.
Take a standing position, in the hands of a dumbbell. Raise them slowly, bending your elbows. Fix, lower. Run fifteen times.
Stand up straight, lunge with your right foot. Dumbbells are in lowered hands. Return to starting position. Then perform for the other leg. Repeat twenty times.
Stand up straight. Lower the upper limbs with a load at the seams. Slowly tilt forward, leaving your back straightened and taking your pelvis back. As the torso bends, the arms with the dumbbells should fall over the hips. Then, also slowly, you need to take starting position body. Repeat five times.
You should bend at the waist, the pelvic region is pulled back, the knees are in a bent position. The back remains straight. The elbows are flexed ninety degrees. Repeat ten times.
You need to lie on your stomach, legs and arms are relaxed. The limbs must be lifted smoothly, each time fixing them in weight. Run twenty times.
You need to hold one dumbbell with your feet. The legs are slowly bent at the knees and remain suspended for a few seconds. Repeat ten times.
Lying on the floor, you should put a dumbbell on the sacrum area. Slowly raise the pelvis, fixing it at the top point. Run eight times.
The same position. Legs raised up and bent in knee joint... They are spread to the sides and the body is carefully lifted up. Hands should try to reach the feet. Freeze in this position for a short time, then relax. Repeat three times.
In both upper limbs take dumbbells and, fixing them at chest level, slowly squat. Gradually, it is desirable to increase the weight, increase the complexity of the movements, and double the number of repetitions. When returning to the starting position, the arms with the weight are extended forward. Repeat seven times.
They take a load in both upper limbs and jump over the bag. Run twenty times.
When using a barbell, preference should be given to squats, exercises while lying down and bends. You should also do presses and deadlifts with engagement. maximum number muscles, which will quickly and effectively redistribute the fat layer and increase muscle mass.

For those who prefer training with a trainer, it is better to prefer the use of simulators. In such a case, you should first of all focus on your own well-being, without exaggerating your strength. First, all the shells must be studied in detail, applied in a trial exercise, and then a program is drawn up using them.

Nutrition BEFORE and AFTER strength training

In order to lose those extra pounds, you also need to develop a balanced diet.

If you neglect certain wishes for the diet, you may experience:

stretch marks;
folds of skin;
wrinkles;
flabbiness;
discoloration of outer tissues;
cellulite, etc.

In addition, if the diet is disturbed, hormonal disruption, metabolic changes or the appearance of strong muscle pain.

Food should include a sufficient amount of all substances necessary for the functioning of organs and tissues. It is imperative to make sure that on the table there are: chicken, veal, fish, fruits, eggs, cottage cheese, milk, juices, cheese, seafood.

The food should eat more carbohydrates, which are found in bananas, rice, bread. Before strength training, a woman should eat at least fifty calories. These require about thirty calories of protein to be added. Fat should be no more than five calories.

After classes are over, it is also worth having a snack. Do not think that fasting will achieve better results... It is necessary to replenish the spent supply of proteins and carbohydrates for the normal functioning of the body.

One meal should contain at least sixty percent of proteins and no more than forty percent of carbohydrates. This ratio, for example, corresponds to baked goods with fruit filling or cottage cheese with jam.

However, it must be remembered that you should not eat an hour before and for the same time after exercise. This desire is associated with the redistribution of fats in the body. Therefore, it is necessary to give the opportunity to carry out metabolic processes and only after that give yourself another portion nutrients.

If you follow all the recommendations exactly, then you can quickly and reliably find an excellent shape. In addition to increasing the visual appeal, such a complex of training significantly strengthens the immune system, activates metabolism and normalizes many processes in the body. The work of the heart, blood vessels, nervous and skeletal systems is completely stabilized.

You don't have to wait for immediate results. Only after a sufficiently long period of strength training will a woman notice that her muscles have strengthened, and the extra pounds have disappeared without a trace.

Strength training at home gives the result no worse than exercising in the gym. The main desire, desire and consistency. This program is designed for both beginners and people who have some experience. Let's take a look at what strength exercises you can do at home.

Nine-day program

It includes the most effective exercise on strength. There is a specific training system. To do weight exercises you will need:

dumbbells;
horizontal bar;
bench or stable object.

First day

Particular attention will be paid to the biceps on the first day of training. To do this, you should perform exercises such as:

Standing dumbbell lifts (at least some, but should be at home)

The weight should be chosen such that it is possible to perform qualitatively 25 repetitions in 7 approaches. The exercise should be done in such a way that the elbows are not fully extended and not fully bent. Muscles should always be kept in tension. The hand should be turned at the moment when the elbows are at an angle of 90 degrees;

Important! The elbows cannot be pushed forward, since the load should go exclusively to the biceps. If the number of repetitions reaches only 12 times, then you need to take dumbbells with less weight.

"Hammer". This exercise performed while standing. Keep your elbows stationary and grip the dumbbells with a neutral grip. Bending your elbows, you need to raise dumbbells. The exercise should be done with 25 reps in 5 sets.

Important! You can't help yourself with your body, throw dumbbells. If the exercise is difficult, then you should reduce the weight.

Second day

Working out the pectoral muscles:

Classic push-ups allow you to work out the middle of the muscles chest... You need to take a lying position. Place your hands strictly under your shoulders, rest your feet on your toes. Then, bending your elbows, you should lower yourself to the floor. After - return to the initial position. You need to perform 20 times in 5 approaches.

Important! Correct execution exercise is the key to a good result. You cannot bend in the lower back, the body must be flat.

Push-ups with legs placed on a stable object.

This exercise works the upper chest muscles. The technique is similar to the classic version. It is necessary to perform 20 times in 5 approaches;

Push-ups with an emphasis on a stable object.

This exercise is aimed at the lower area of the sternum muscles. It should be done 20 times in 5 approaches.

Important! Strength training at home must necessarily include push-ups, since they allow you to work out not only pectoral muscles but also the biceps, shoulder girdle and triceps, as well as the back.

Third, sixth and ninth days - rest

After two days of hard training, you need to let your muscles recover. If possible, you need to sleep, eat protein and carbohydrate foods. Good fit protein cocktail with a banana.

Fourth day

This home workout will focus on the shoulders or deltoid muscles... You need to do the following exercises:

Seated dumbbell press.

This requires a sturdy chair with a backrest. You need to sit down, straighten your back. Hands with dumbbells are straightened up - this is the primary position. After that, you should bend your elbows to the level shoulder girdle... Then you should return your hands to their original position, and so 20 times and in 6 approaches;

Dumbbells to the sides.

The exercise is performed while standing. Hands with dumbbells should be lowered along the body. In the initial position, they should be at the level of the hips. Then you should lift them up to shoulder level, spreading them in different directions. In total, 20 repetitions are performed in 5 approaches;

Lifting dumbbells in front of you. The starting position is similar to the previous exercise, only the dumbbell rises in front of you to the level of the shoulder girdle. The number of repetitions and approaches is similar to the above exercise.

Advice! If there is no way to go to gym as the readers are supposed to do in this article, you can arrange fitness at home. Strength training necessarily includes this complex- this must be taken into account when drawing up an individual training program.

The fifth day

This day is aimed at working out the back muscles at home. Effective Exercises:

If there is a horizontal bar, then pull-ups are performed on the horizontal bar with a wide grip, if not, then pressing with arms wide apart. But you can also pull up on the street :)

A wide grip is characterized by the location of the arms wider than the shoulders, with push-ups the situation is similar. The number of repetitions should be at least 20 for push-ups and the maximum number of times for pull-ups. In total, you need to complete at least 5 approaches;

Dumbbell Rows.

In a standing position, bend your legs slightly, tilt your body slightly forward. Bending your elbows, the dumbbells should be pulled to the chest. The number of approaches is 5, reps 20.

in hand. Performed with weight - it is necessary to raise the shoulders as high as possible, and keep the head in the same position. Should be performed 20 times 7 approaches.

Seventh day

Triceps work:

Push-ups in a narrow stance

The position and technique are similar to the classical ones, with the only difference that the arms are already placed shoulder width apart. 20 reps in 7 sets is optimal amount once;

Reverse push-ups in terms of the effectiveness of pumping triceps are in no way inferior to the classic ones (from the floor). And also reverse (back) push-ups provide the development of coordination and static stability.

Extension of the arm with dumbbells behind the head

The arm from the dumbbells in a standing position should be raised up and the elbow should be fixed. Then you should bend it at the elbow, lowering the dumbbell behind your head, and unbend it. The minimum amount is 15 times and 3 sets.

Eighth day

Working out the hips. Exercises:

Dumbbell Squats.

The technique is similar to regular squats, only dumbbells should be placed on the shoulders. A minimum of 20 times and 5 approaches. Important! The squat should be done until the hips are parallel to the floor.

Row on straight legs.

You need to slowly lower yourself with dumbbells to the floor and return to a standing position. A minimum of 4 sets and 15 reps.

This complex of strength exercises for men gives a good effect and allows you to achieve results. The main thing is to follow the technique. Such a home workout program to build muscle mass with diligent exercise will lead to the formation of beautiful body reliefs.

“No time”, “the gym is expensive”, “I have children on me”, “I’m at work all the time”, “I’m lazy” - these are the rocks about which your dreams are shattered about the embossed press and / or the mighty butt, right? Indeed: study, work, family - all this requires resources and does not remain for a healthy lifestyle neither time nor energy.

ENOUGH TOLERATING THIS! I have thoroughly studied the question and I can confidently state: properly designed home workouts are no less effective, than the usual training in the hall. At the same time, there is no need to go anywhere, buy a subscription, etc. - everything is here, just get up off the couch! For exercise you only need your body and willpower. The only thing, if you want to really pump up at home - buy a horizontal bar. For fat burning workouts, this unit is not required.

Pros of working out at home

Duration: from the moment the ass is lifted from the couch to the return to the starting position - no more than 30 minutes;
Increase (how much higher?) Your splendor 3 times for up to 48 hours;
Burn fat and grow your muscles - bring you closer to the cherished goal;
Not an option to slope;
DOMAAA.

Cons of working out at home

Still, you have to tear your butt off the couch;
Not an option to slope;
NOT FOUND.

Are you already burning with impatience? Hold your horses, the materiel is ahead - let's go!

Strength training at home

What is strength training? This is a set of exercises aimed at overcoming external resistance by muscles... Such resistance does not have to be created. free weights or simulators, you can perfectly train with your own weight. And that's why.

The essence

According to the Mayo Clinic (one of the most reputable clinics in the world), your own weight will freely replace the gym iron for you... The direction of strength training with your own weight is called " calisthenics "(from the Greek κάλλος - beauty and σθένος - strength).

One of the main stimuli of muscle hypertrophy (increase in volume) is mechanical. To use it, you need to work with a weight of about 70-75% of 1RM(one-repetition maximum), and this is the weight at which the failure is achieved at 10-12 reps .

Takeaway: You don't have to pull barbells and dumbbells. Your weight will be enough.

Effects of bodyweight training

1. 1. promote the growth of muscle mass and strength;
  2. speed up metabolism, help to reduce the percentage of body fat;
  3. improve coordination well, even better than Pilates;
  4. reduce the risk of developing osteoporosis, high blood pressure and other delights of a sedentary lifestyle;
  5. great appearance.

Strength training for home workouts

Muscle group	Level
Muscle group	Newbie	Advanced	Hugh Jackman
Legs and abs	Squats	Uneven Squats	Squats on one leg ("pistol")
	Lunges	Chair Lunges	Bulgarian lunges
	Plank	Plank with one arm or leg raised / Side plank	Plank for 1 arm and 1 leg
	Twisting	Raising your legs while lying on the floor	Twisting with hands touching the toes
Chest and triceps	Knee push-ups	Regular push-ups	Bounce / Clap Dips or One-Arm Dips
Chest and triceps	Reverse triceps push-ups	Close-grip push-ups	Dips for triceps with elbows touching the floor
Back and biceps	Partial or low bar pull-ups	Regular pull-ups	Uneven pull-ups / one arm
Back and biceps	Hyperextension lying on the floor ("boat")	-*-	-*-

How to Build a Home Strength Workout

Start with 2-3 times a week according to the "fullbadi" method (whole body), because it is most effective at initial stage... Do by 2 exercises for each muscle group.
Then they divided it into 2 workouts: in one do the upper body, and in the second - the bottom and press, on 3 exercises for each muscle group. If time permits, you can do 2 such workouts per week, but it is best if will be 4(top, bottom, top, bottom).
Rest 60 seconds between sets.
Perform the concentric phase (muscle contraction) quickly, and do the negative phase slower - 2-4 seconds.
Do 10 to 12 reps , 4 sets- such a number of approaches optimally increases the concentration of growth hormone. Work to failure.
Change exercises periodically, use different combinations. This will help overcome plateaus and stimulate muscle growth.
And don't forget, whatever your goal, it is impossible to achieve results without proper nutrition!

Cardio at home - Tabata protocol

With the force sorted out. Now it's the turn of the fat. A powerful stimulus for fat burning, in addition to a calorie deficit, is muscle metabolic stress - in Russian speaking, a burning sensation in the muscles, a pump. To achieve it, you need to work with maximum depletion... Long work, short rest, maximum intensity. All this is combined in the following training method.

Meet - workouts according to the Tabata protocol Is a hardcore form of High Intensity Interval Training (HIIT), the undoubted benefits of which I already talked about in.

The essence

Japanese scientists led by Dr. Izumi Tabata (hence the name of the protocol) (1996) forced some cyclists to pedal at an average intensity for an hour a day for 6 weeks, and the second group - only 4 minutes, but according to a certain protocol - alternating 20 seconds at maximum intensity and 10 seconds rest. The most interesting - the training effect was better in the second group. More recent research has also shown that the Tabata protocol dramatically improves cardio-fitness and calorie expenditure.

Effects of Tabata Cardio

Improving aerobic and anaerobic endurance.
Strengthening the cardiovascular system.
Powerful fat burning.
Bliss!

Moreover, Tabata is effective not only for fat burning. It gives fiery metabolic stress to the muscles, allowing simultaneously increase muscle mass.

Everything is cool - 4 minutes, fabulous effects. Well, yes, only you have to work fabulously, too - by 170%, all-out!

Fat burning exercises for the Tabata protocol

Exercise groups	Level
Exercise groups	Newbie	Advanced	Hugh Jackman
A- Legs	A1 - Squats	A2- Uneven Squats	A3 - Squats on one leg ("pistol")
	A1 - lunges	A2- Lunges with lifting on a chair	A3 - Bulgarian lunges
	A1 - Jumping	A2- High jumps with heels touching the buttocks	A3 - Tuck Jump - jump with a tuck in the air
B - upper part	B1 - Knee push-ups	B2- Regular push-ups	B3 - Bounce / Clap or One Arm Dips
B - upper part	B1 - Chin-ups to a partial range or on a low bar	B2 - Regular Pull-ups	B3 - Uneven / One-arm Pull-Ups
C - press	C1 - Crunches	C2 - "Bicycle"	C3 - Twisting with hands touching the toes
D - general, for the whole body	D1 - Lightweight Burpee	D2 - Normal Burpee	D3 - Hardcore Burpee - on one leg
D - general, for the whole body	D1 - Running in a lying position (exercise "climber")	D2 - Inch Worm Exercise	D3 - Spiderman Pushups

If you are a beginner, be careful, the load is very powerful, be guided by the sensations - it should be hard, but not bad. Better, as they say, consult your doctor. But you should not be afraid of the load either - it will make you stronger, the body will adapt.

Fulbadi workouts for all muscle groups are more effective in fat burning than splits.

How to Build a Tabata Home Cardio Workout

1. Break up- stretching, joints, to disperse the blood through the muscles, to speed up the pulse. Running in place for a few minutes is fine.
2. Choose one exercise from each groups in the table depending on your level of training. For example, if you are a beginner, choose something from A1, B1, C1 and D1.
3. 20 seconds s MAXIMUM intensity, 10 seconds rest.
4. 1 lap - 4 minutes - consists of 8 intervals 20:10.
5. MAXIMUM intensity, Karl.
6. Be guided by the sensations - it must be hard.
7. Remember, fat doesn't burn if you are.

Simplified version: according to the Tabata protocol, you can do just jumping rope or squats.

Use workout apps at home

If you don't want to create your own workouts, use special fitness apps. They will not only correctly select your exercises, but also add a competitive touch - hack it with friends!

I recommend Runtastic Results. It develops personalized 12-week training programs with own weight, which are completed in 15-30 minutes, where and when it is convenient. Each exercise is provided with detailed video instructions - 150 videos in HD quality and motivating music. Plus, advice on nutrition and lifestyle is given. You can watch your progress by taking and comparing your before / after photos.

The full version of the program is not free (about 2300 rubles per year), but, you must admit, this is minuscule when compared to gym membership and services personal trainer... If you are hesitant to buy the full version, you can evaluate the capabilities of the program by trying several free workouts.

There are tons of similar programs in Google Play and the App Store, but, as for me, Runstatic Results is the most elaborate and convenient one. Also try Bodyweight from Freeletics.

Although it takes a little more time, do not miss warm-up and hitch;
Time the timer exercise. During intense workout(especially according to the Tabata principle) it is extremely important to keep track of the time;
Ventilate the room before and after training. If the weather permits, train with an open window, but do not allow drafts;
Drink water while exercising;
Study in sportswear / shoes, and not in your favorite dressing gown;
Work hard. You are running out of time, you need to properly load the muscles;
When you find it easy to do 12-15 repetitions of a particular exercise, make it harder.

I hope I've convinced you that home workouts are real and effective. You just have to highlight maximum half an hour a day and start practicing. Take action, time is running out!

Sources of

1. ACSM Information On Resistance Training
2. Edward R. Laskowski, M.D. Is body weight training effective as a strength training exercise?
3. Pearson, S.J. & Hussain S.R. A Review on the Mechanisms of Blood-Flow Restriction Resistance Training-Induced Muscle Hypertrophy. Sports Med (2015) 45: 187.
4. Fujita E. et al. Effects of Body-weight Squat Training on Muscular Size, Strength and Balance Ability in Physically Frail Older Adults. " International Journal of Sport and Health Science. 14: 21-30.
5. Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug; 11 (4): 209-16.
6. Willis LH et al. Effects of aerobic and / or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol (1985). 2012 Dec 15; 113 (12): 1831-7.
7. Tsourlou T. et al. The effects of a calisthenics and a light strength training program on lower limb muscle strength and body composition in mature women. J Strength Cond Res. 2003 Aug; 17 (3): 590-8.
8. de Salles BF et al. Rest interval between sets in strength training. Sports Med. 2009; 39 (9): 765-77.
9. Henselmans M, Schoenfeld BJ. The effect of inter-set rest intervals on resistance exercise-induced muscle hypertrophy. Sports Med. 2014 Dec; 44 (12): 1635-43.
10. Kraemer WJ. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and Science in Sports and Exercise. 2002, 34 (2): 364-380
11. Wernbom M et al. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Med. 2007; 37 (3): 225-64.
12. Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 24 (10): 2857–2872, 2010
13. Smilios I et al. Hormonal responses after various resistance exercise protocols. Med Sci Sports Exerc. 2003 Apr; 35 (4): 644-54.
14. Stephen Ball, Ph.D. A Strength Training Program for Your Home
15. Tabata I. et al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Medicine & Science in Sports & Exercise Issue: Volume 28 (10), October 1996, pp 1327-1330.
16. Talisa Emberts et al. Exercise Intensity and Energy Expenditure of a Tabata Workout. J Sports Sci Med. 2013 Sep; 12 (3): 612-613.
17. M. Heydari et al. The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males. J Obes. 2012; 2012: 480467.
18. Gist NH et al. Effects of Low-Volume, High-Intensity Whole-Body Calisthenics on Army ROTC Cadets. Mil Med. 2015 May; 180 (5): 492-8.
19. Crewther B. T., Heke, T. O. L., Keogh, J. W. L. (2016) The effects of two equal-volume training protocols upon strength, body composition and salivary hormones in male rugby union players. Biology of Sport 33: 111-116.

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With love, Kocher.

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