OK.
I once wrote my review here about Gillian.
Now I'll roll the sheet
First and foremost.
Any activity is good.
Gillian's programs are as good as others, and she herself is a very motivating and positive person. So if you do it, it will be useful.
Now about the problems.
Gillian's task (like any body trainer) is to sell her program.
Unfortunately, this imposes limitations that lead to disadvantages.
For example, like this:
1. HITCH
To sell the program, it would be good to make it as short as possible (20 minutes a day! And you are a star!)
For this, Gillian sacrifices a hitch.
After training, she immediately throws herself on the floor for stretching.
But you don't need to rush.
You should definitely cool down.
What it is? This is when, at the end of the workout, you do not stop moving until the pulse returns to normal.
At you, as a beginner, the pulse will at first most likely just vomit above the roof.
Keep moving (walking around the room, waving your arms, etc.) until your heart is calm.
why? Because your heart continues to pump blood at a high pulse, and your muscles stop working and say, "No thanks, we don't need more."
This is bad for the heart.
I would have lengthened the WARM-UP, but this is at your discretion.
2. TECHNOLOGY
The tele-training format does not allow dwelling on the technique in detail. Therefore, the DM does not.
See for yourself the principles correct execution basic exercises on UT, for example.
- squats
- outfalls
-push ups
How to hold the lower back, neck, head ...
(if there is interest, I will send links to an accessible analysis of the technique of these exercises with pictures)
3. COMPLEXITY
For sales, the program should be somehow more fun than the usual one. morning exercises.
And although there is nothing more effective than the usual base (squats, lunges, push-ups, pull-ups), for popularity this base must be hung with a "bow". Sometimes this is at the expense of ease of implementation.
Gillian's program includes lunges with dumbbell arm movements.
It is almost impossible for a beginner to simply make attacks technically.
If you also wave your hands while doing this ...
Do not step forward (backward) lunges.
Replace them with a split squat (aka static lunge, aka Bulgarian squat, aka split = squat).
That is, for a lunge, you do not step forward, but occupy a starting position, initially already in the form of a lunge (the knee of one leg is on the floor, the other leg is bent in front at 90 degrees, the legs are not on this line, but shoulder-width apart. The back is straight. You are rise and fall strictly up and down the required number of repetitions, then change your leg.
this way you will maintain the correct position of the legs and body
Otherwise, when you step forward, you will be stormy due to weak muscles, you will lose technique and everything will end with a sore knee.
You can also do sports at home. To find a athletic, toned body, it is enough to exercise with own weight... But in order to make a lot of progress, additional weights should be used.
Many do not have the opportunity to purchase expensive sport equipment, but do not despair: you can make dumbbells and a barbell with your own hands at home, having a minimum set of tools and materials at hand.
What can replace dumbbells at home?
If you do not want to do dumbbells yourself or you do not have necessary tools, for training, you can use the heavy things that are at hand.
The most common items commonly used to replace dumbbells are plastic bottles or bricks. The latter can be used immediately without additional modifications. A standard red brick weighs about 3.5 kg.
Bottles should be used as a weighting agent only with filler.: water, gravel or sand. The weight of the inventory directly depends on the type of filler. 1 liter of water weighs approximately 1 kg. This is an insignificant mass, therefore, if you are using water, it is better to take a 2 liter bottle. Filling it with rubble, you can get a weight of 2.6 kg, and with sand - 3.4 kg, and if you fill it with additional water, about 4 kg will come out.
These weights are suitable for training only for girls. Men should use larger plastic bottles... Today, you can easily find plastic containers for 5, 6 and 10 liters. By filling them with various fillers, you can get sports equipment weighing up to 40 kg. Such a load will be sufficient even for experienced athletes. But there is one problem: it is not very convenient to hold such a bottle, while its fastening is not designed for large weights... Therefore, it is better to make your own dumbbells with a comfortable handle.
To do this, you can use a regular towel or other long and dense fabric. The towel should be tied so that a circle forms. Then take it with your hand on one side, and on the other - step on interior circle. Thus, when performing a biceps workout, pressing the towel with your foot can adjust the level of load.
For those who live in the countryside, there is one more tip. Instead of dumbbells for training, you can take logs of different weights. The main thing is that the diameter of the log allows you to grip it comfortably. But you can also drive metal staples into the log, which will be comfortable to hold on during the exercise.
How to make dumbbells from plastic bottles?
Dumbbells from plastic bottles with your own hands can easily be made at home, since bottles are easy to find or buy, while their cost is minimal. The main thing is to use heavy filler and securely hold the elements together.
To make the simplest dumbbell, you need only 2 bottles of 2 liters, tape, a pen and filler.
Consider the detailed instructions for installing dumbbells from plastic bottles:
What can replace the squat bar at home?
The weight of homemade dumbbells can be a maximum of 10 kg, so it is more rational to make a barbell, which is also used to train biceps.
You need to have the same set of tools and raw materials, only you need to use a neck instead of a handle.
Such sports equipment perfect for doing squats and bench presses at home. The main thing is not to overload the bar, because homemade equipment can burst during exercise and cause serious injury.
Making dumbbells and barbells using concrete
To make heavier and more durable equipment, concrete should be used. But it can only be used with an all-metal neck, which must be prepared in advance.
On the ends of the neck, you need to weld pieces of metal pins. The result is reinforced concrete, which is much stronger than usual. Another way to make the shell more reliable is to add PVA glue to the solution.
The mold for concrete weights can be plastic buckets.... By picking up a bucket of the right volume, you can get the desired weight of the finished bar. For dumbbells, containers from mayonnaise and other food products are suitable. The disadvantage of such equipment is that such a dumbbell is non-separable, that is, you cannot regulate the weight.
In order to make a barbell, you need to mix the solution and pour it into the mold. Set the bar strictly in the center, this is very important for balancing the projectile. Four days later, when the solution dries up, repeat the procedure on the other side. If the concrete cannot be removed from the mold, then it can be easily broken. If the bucket remains intact, then it can be reused.
When calculating the weight of the finished bar, it should be borne in mind that 1 liter of poured concrete weighs about 2.5 kg. A concrete weight can be made in the same way.
Do-it-yourself expander
Expander is a great tool for training your forearm. Such inventory is cheap, but if you like to do everything yourself, you can easily make it yourself.
To do this, you need to have a steel wire with a diameter of 3 mm. Heating the wire with a gas torch, it must be twisted in the form of a spring by two turns. This can be done with a vise, pliers, a pipe around which the coils are formed, and brute force.
The finished spring must be simultaneously soft enough to yield to the forces of one hand, but also stiff enough to return to starting position.
The expander handles are made of wood, dense rubber and plastic, with holes drilled for the spring.
Attention, only TODAY!
You can get a beautiful toned body not only in the gym, but also at home.
And although the most effective are considered strength training equipment, sometimes it happens that there is simply not enough money and time for the gym. Do not get upset and eat tons of food out of desperation - there is always a way out, there would be a desire!
You can get the desired results at home with the help of true friends of home fitness - improvised means. You don't have to pay large sums of money to practice effectively. Now we will show you a few life hacks - what to use instead of dumbbells and other exercise machines.
How to replace dumbbells at home
The most affordable option is plastic bottles filled with water, which will replace dumbbells with great success. The weight of such "dumbbells" is regulated by the amount of water poured and the volume of the bottles themselves (from 0.5 l to 5 l). By filling the bottles with the required amount of water and choosing suitable exercises- you can safely get down to business.
If you fill the bottles with wet sand, then their weight will be even greater than with water. If there is no sand, they can be filled with salt.
Video:
How can you replace the roller for the press
A rolling pin with revolving handles can easily replace a press roller. When exercising with such a simulator, the greatest load falls on the press. In addition to the press, the muscles of the chest, arms, and legs are loaded.
A homemade roller differs from a gymnastic roller in the absence of shock absorption, so be sure to put some kind of rug under it.
Having taken a kneeling position, you need to try to roll back and forth, while straining your muscles. 15 times will be enough. However, this machine is not suitable for people weighing over 70 kg.
How to replace simulators
On the pectoral muscles:
The pectoral muscles are well worked out not only with dumbbells or a barbell, but also when using two towels using the Exercise "Routing". You will need a smooth floor (linoleum, laminate, etc.). Place towels on the floor. Kneeling down (or a more difficult option - taking the support while lying down), put your hands on the towels. You need to do push-ups, while spreading your arms to the sides. Those. bend your elbows and at the same time disperse your arms to the sides, and then go back.
For abdominal muscles:
To get in gyms, perform on special simulators... They can be easily replaced. For example, let's take the "woodcutter" exercise in a block - instead of a block, a pillow or a ball will do. Yes, yes, with the help of a regular feather pillow (holofiber pillows are not recommended) or a ball, we will work out the abdominal muscles well.
You need to stand, taking the ball or a pillow in your hands, feet shoulder-width apart. Turning the body, tilt the ball towards the leg, then, turning the body in the opposite direction, raise the ball to eye level. Then - the starting position. This exercise is performed quickly 15 times in each side. In this exercise, the oblique muscles of the abdomen are used well and the sides leave.
On the muscles of the arms:
Not only the belly and chest should be beautiful. Hands also just have to look beautiful. For, exercises are usually performed on special benches. But they are used in gyms. At home, an ordinary sofa is perfect for this purpose. With its help, reverse push-ups on the triceps.
Turning your back to the sofa and placing your hands on its edge, put your bent or straight legs forward. Having taken this position, you need to lower the pelvis, bending and unbending your arms at the same time. Repeat the exercise 10 times.
Now you know how to replace dumbbells and other simulators, you can safely start home workouts! The feeling of envy that appeared at the sight of television beauties will now surely disappear. But a slight superiority will appear. After all, the same results can be achieved for free. You know that like no one else!
V recent times sports are becoming more and more popular, people try to regularly visit gyms and monitor their health. After all, training is not only a guarantee of a beautiful body, but also a guarantee of good health. Unfortunately, the current rhythm of life dictates its own conditions, many people, especially in big cities, do not have time to go to the gym. In this situation, do not despair, if you have a desire, then any obstacles are surmountable. We will tell you how you can do it at home. Consider how to replace the two most effective exercise- squats with a barbell and deadlift.
First of all, we note that both exercises are basic or multi-joint. When they are performed, a large number of muscle groups, which is why these movements give excellent results.
Squats
Classic squats require the following equipment: rack and bar, which can be found in the gym. We will study at home and use ancillary items.
Deadlift
One more basic exercise, but it is aimed at working out the muscles of the back. It is very important when performing it correct technique and fairly large working weights.
Unfortunately, at home, not many people have a barbell, pancakes, rubber mats and free space in the apartment. But even in this situation, we will suggest exercises that will give you the opportunity to build a beautiful and wide back.
In this article, we talked in detail about what exercises to replace squats and deadlifts at home. For some exercises, you may need special equipment, for which you can use improvised items. You must understand that the most important thing is your desire to exercise regularly and hard. Even at home, you can achieve excellent results and radically change your body in better side... Remember, when training at home, you will be lightweight, so do more reps with short rest breaks, the workout should be intense.
Resistance exercises help you work on the relief, constantly progress in training and improve condition muscle mass... But if the arsenal of your home gym is limited to only a couple of dumbbells (of which, for example, you have already "grown"), then you should not count on the special effectiveness of the exercises.
How to replace weights?
*Plastic bottles. “This is a fairly old method of replacing weights: in the past, sports stores even sold plastic containers for sand or water that could be used as an alternative to dumbbells,” says Evgeny Lobanov, personal trainer gymALEXFITNESSKolomenskoye". “Now you can find bottles with handles in stores, but ordinary ones will do too - with a capacity of half a liter to five.”
How to fill the "shell" depends on your preferences and level of training. “The density of sand is higher than the density of water. This means that the bottle of sand will be heavier. And if the sand is wet, it is even heavier, ”adds Evgeniy.
Bottles will be able to replace dumbbells, a medball (if it is used in the exercise for weights, and not to create unstable support). And the popular CrossFit sandbag - just put a few full bottles in a backpack or bag with comfortable handles.
What exercises to choose:“If you have bottles with handles, you can do any exercises that are performed with dumbbells - lunges, deadlifts, and so on,” explains Evgeny Lobanov. - If you take ordinary bottles without handles, then the arsenal of exercises will be less, but they will become more functional. For example, lunges with a bottle in straight arms overhead or a thruster (throw up) with two bottles. "
* Lightweight furniture. A small table and chairs can also be great weights - primarily for functional exercises.
What exercises to choose:“It can be squats (take a chair under the seat with its back facing you), lunges, bends, pulling options,” Eugene comments.
Some variations of such exercises can be found
* Shock absorbers. “They create additional resistance that puts additional stress on the muscles, just like when using weights,” explains our expert. - Now there are the most different variants shock absorbers, but the most popular are in the form of rings different lengths and ribbons. They allow you to perform exercises for all muscle groups, practically do not take up space and are used by trainers along with simulators, dumbbells and barbells. "
“The shock ring is well suited for the most different exercises On the floor. These can be abductions and extensions with one leg in a kneeling position, when the shock absorber ring is on the hips, says Evgeny Lobanov. - And if you fix the shock absorber on the shin and foot, then you can do the "Donkey kick" exercise (lifting bent leg). If you put your feet on the floor wider than your shoulders, then when you perform a gluteal bridge, the shock absorber will additionally load the buttocks. "
Experiment and look for your own version of weights - this will make your workouts more effective.