Author: Tkachenko Sergey - master of sports in bodybuilding | more details >> Master of Sports of Ukraine in bodybuilding, coach. Finalist of the IFBB European Championship Moldova, Chisinau 2013. Champion of Ukraine in the category up to 70 kg. 2011. Multiple winner of the Ukrainian championships in bodybuilding and bench press. Senior moderator of our site.
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To create and maintain a great body shape, sports training at home is often used. Properly organized classes will help you quickly achieve your goals. It is very important that training is regular, effective and safe.
Sport equipment
Sports activities at home will require at least a minimum set of sports equipment:
- a comfortable rug with suitable dimensions;
- free weights (barbells, dumbbells, weights);
- additional accessories (ribbon, jump rope, ball, expander).
If purchasing scales doesn’t work out, you can replace them with sandbags or water bottles. Many exercises can be performed using your own body weight. For cardio training at home, you will need a jump rope or a bicycle. In order to exercise comfortably and have the appropriate mood, you will need a tracksuit and shoes. By the way, properly selected sports shoes also minimize the risk of injury.
The main mistakes on the way to a slim body
Girls wonder how to become a fit girl, but completely forget to analyze their actions. There are several common mistakes that can prevent you from achieving your goal:
- Too strict diets. Proper nutrition is important for health. It has nothing to do with diets. If you stop getting the required amount of vitamins and minerals, you will achieve nothing except a breakdown and a bad mood.
- The desire to consume as few calories as possible. This is incorrect, since the minimum daily intake is 1200 kcal. The body needs this to maintain vital functions. If you lack them, you will not have the strength for productive training.
- Refusal of dynamic or static training. To achieve a certain result, the load must be alternated. It is unacceptable to completely exclude dynamics or statics; this can become a serious obstacle to a beautiful figure.
- Ignoring the correct daily routine. Exercise and nutrition are not the only activities you need to follow. Adequate sleep and rest are no less important. In addition, avoid stressful situations, they negatively affect the nervous system and can contribute to eating disorders.
It is better to learn from the mistakes of others than to be disappointed when the results never show up. Over time, the correct lifestyle will become a habit, then you will no longer be able to live differently.
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Choosing a time to study
Sports activities at home should be regular, especially if you are interested in good results. Training should fit into your daily routine and become a way of life. Excellent discipline for drawing up a lesson schedule and keeping a diary. Adjustments to plans can be made based on how you feel.
Home workouts can be done in the morning and evening, the main thing is not to do it on an empty stomach or immediately after eating. In the first case, you may faint, in the second, it will be difficult to do the exercises, since all the body’s forces are directed to the functioning of the digestive system.
How to become a fitness girl and where to start
Fitonyashki are athletic girls. They love sports in all its forms, look great, and know their worth. Such girls are rarely in a bad mood or feel insecure. Therefore, the first step towards the goal is the development of charisma. Positive thinking, adequate self-esteem and the desire to achieve great results are the main qualities that you need to develop in yourself.
When you set yourself up to conquer yourself, it will not be difficult for you to achieve a beautiful figure. You won’t learn anything supernatural to improve your appearance. The only effective means to achieve your goal and maintain long-term results are proper nutrition and exercise.
Types of training programs
Sports training is conventionally divided into two large groups: fullbody and split.
Fullbody
- This is a workout of all the muscles of the body. It is recommended to do it several times a week. With the help of such activities you can lose weight, gain muscle mass or keep your body in good athletic shape.
Split
– working out different muscles on different days. It is recommended to conduct such classes 3-4 times a week. The exercises can be roughly divided into working out the lower and upper body. It is important to exercise moderately and avoid overwork.
How to become fit: training program
A set of workouts for each girl is selected individually. It depends on the level of training, weight, health status and individual preferences of the person. Exercises for a beautiful body should be distributed evenly across all muscle groups. Listen to your body and decide how many sets are enough for you. After completing the exercise, you should feel muscle fatigue, but it should not be excessive.
So, to get a beautiful body, you can do the following exercises:
- squats;
- push ups;
- lunges;
- lifting the body from a lying position;
- lifting straight and bent legs from a lying position;
- dynamic exercises.
To achieve quality results, spend your first few workouts with a professional instructor. There is a risk of doing the exercises incorrectly, which can subsequently affect your health.
Remember that the training program does not have to be the same. Exercises need to be combined so that the body does not get used to monotonous loads.
Main types of exercises
To properly design a program, it is important to pay attention to the fact that exercises can be basic and isolating. Each type has its own characteristics:
Basic exercises.
Multiple joints are involved. With their help, you can work out different muscle groups; they are complex and energy-consuming. These include: deadlifts, lunges, presses, squats.
Isolation exercises.
Only one joint is involved. With their help, you can specifically work out a selected muscle group. These include: twisting, swinging, bending. Beginners are advised to include basic exercises in their home workouts, as they promote good muscle growth and shed extra pounds. Over time, it will be possible to supplement the program with isolating ones. The main thing is to train all muscles so that there are no imbalances.
What exercises are suitable for effective training at home?
We will first consider exercises with your own weight, which require practically no equipment (with the exception of pull-ups), although by purchasing dumbbells, a jump rope and an expander, you can very significantly expand the range of available exercises and practically reach the level of a professional athlete. So what can you do with your own weight?
Push ups
An excellent basic exercise that allows you to perfectly work the pectoral muscles, anterior deltoids, triceps, elbow muscles, and also strengthen your hands. This exercise has a lot of variations, allowing you to change the load from the easiest option for beginners to very complex options available only to well-trained athletes.
The classic version is that you push up from the floor: standing in a plank position, lower yourself by bending your elbows as low as possible (but do not lie on the floor), and then rise back up, straightening your arms. The wider you place your arms, the greater the load on your pectoral muscles. If doing push-ups from the floor is difficult at first, you can try doing push-ups from a chair or sofa - it’s much easier. If you easily do push-ups from the floor 50-60 times, then you can try to increase the load - placing your feet on a sofa or chair, you still do push-ups from the floor. The higher the legs, the more load on the arms, the harder the exercise.
Another version of push-ups that allows you to properly load the triceps and shoulder girdle muscles is push-ups from a chair (or sofa), but this time you turn your back to the chair and lean on the edge with your hands, lower yourself as low as possible, then return to the starting position.
If all this is too easy for you, try doing push-ups by suddenly rising up and clapping your palms. Or do push-ups with one hand, placing the other behind your back. To strengthen the muscles of the wrists and fingers, you can do push-ups on your fists, on your fingers, etc. – this also complicates the exercise.
Squats
Another excellent basic exercise that allows you to wonderfully work the muscles of your legs and buttocks. It is also not at all necessary to perform it directly with a barbell; at first, your own weight is quite enough. And it also allows you to easily dose the load, adjusting the exercise to your own level of training.
The technique of squats is very simple: you place your feet shoulder-width apart and, while inhaling, squat as low as possible, then rise as you exhale. It is important to follow several rules:
- keep your back straight, your lower back should be arched,
- do not lift your heels off the floor,
- try not to extend your knees beyond the conventional vertical line passing through your toes.
Your arms can be extended forward to better maintain your balance. Here, the width of the legs affects which muscles will be more heavily loaded. If you place your feet slightly wider than your shoulders and turn your toes slightly to the sides, then such squats will be called plie - they allow you to better work out the inner surface of the thigh.
Gluteal bridge
An exercise that women all over the world use to improve the shape of their buttocks. But its benefits, of course, are not only in aesthetics. The glute bridge strengthens and develops not only the gluteal muscles, but also the muscles of the legs and back, improves mobility of the hip joints and lumbar region - all of which has a beneficial effect on everyday functions such as walking and running.
The gluteal bridge is performed lying on the floor with your knees bent. Tightening our buttocks, we lift our hips up until they stretch together with our back in a straight line. Having lingered at the top point for 2 seconds, we lower ourselves down. It is important to try not to relax your buttocks throughout the exercise, even between repetitions.
Those who have already sufficiently pumped up their buttocks can try to increase the weight by leaning their shoulders on a chair or sofa and placing some weight on the crease of their hips and abdomen - a heavy dumbbell, a bottle of water or a bag of stored buckwheat.
Taking your legs to the side and back
There are quite a few variations of this exercise. But we will focus on the three simplest ones. The first option is to stand and move your leg to the side, then return it to the starting position. It is often recommended to do 12 repetitions on each leg. This exercise is said to remove hollows in the thighs. Whether this is true or not, it really develops the thigh muscles. If you move your leg back, not to the side, the buttock muscles are more heavily loaded.
The second option is to stand on all fours. It is necessary to move your leg back, lifting and straightening it so that it extends in line with your back. Then lower it to the starting position. 15 repetitions will greatly fatigue the muscles of the hamstrings and buttocks. If you move your leg to the side without straightening it, then a large load will fall on the gluteal muscles. This exercise also greatly develops hip mobility.
And finally, the third option is to lie on your side, raise and lower your straight leg, working the outer surface of the thigh and buttocks. There are options for complication - lifting your leg, move it forward, then back, and only then lower it to the starting position.
Burpee
An excellent high-intensity exercise that works virtually all major muscle groups. In fact (to simplify) we can say that it is a combination of a squat, push-up and jumping up. While standing, you need to squat down with your palms on the floor, jump with your feet back, taking a plank position, push up from the floor, then quickly return to the squat position and jump up, while simultaneously raising your arms up. The key point in this exercise is speed. It must be done as quickly as possible, but at the same time, choosing a pace for yourself so as not to become exhausted after the first 2-3 approaches. This exercise greatly activates your metabolism and promotes fat burning.
If it is too difficult to perform burpees in the classic version, you can simplify the exercise, for example, by not jumping with your legs back from a squat and then forward, but by stepping alternately first with one leg, then with the other. You can also do push-ups from your knees.
There are many ways to complicate this exercise: in each jump, turn 180 degrees (or with the legs and arms spread into a star), moving the legs back or to the sides in a squat position, burpees with rolls, burpees on one leg, burpees with dumbbells, burpees with jumping onto a step platform or chair, etc.
Pull-ups
This is also one of the classic basic bodyweight exercises, allowing you to work the muscles of the arms, chest and back. Unfortunately, not everyone has a horizontal bar at home. But if you have it, then you can thoroughly develop the muscles of the upper body. Not everyone is able to start doing pull-ups from the very beginning - sometimes this is hindered by excess weight and weakness of the arm muscles. In this case, it is necessary to strengthen your arms with a lighter version of pull-ups - with an elastic band, from a bench, or negative pull-ups.
Crunches
These are exercises to develop the abs. The abs need to be developed not only for beauty, but above all in order to balance the load on the spine. A powerful press is part of a muscular corset that supports the spine and evenly distributes the load. Therefore, weak abs will be a constant source of problems and increase the risk of injury.
When performing this exercise, you must ensure that the abdominal muscles are in constant tension. They are always quite developed and therefore their training must be completed to failure, otherwise there will be no effect.
Exercises with gymnastic ribbon
The presence of an elastic band allows you to expand the possibilities of home workouts - for example, make pull-ups easier, or increase the load in exercises such as leg abductions, push-ups, squats. For example, a band is wrapped around the knees (or ankles) and the legs are moved to the side, first one, then the other - this makes the exercise much more difficult than without the band. Having tied the ribbon into a ring, you can step on one edge with your feet, and put the other on your shoulders behind your neck - and squat in this position - the load will be noticeably greater.
Approximate training scheme
The training process can be divided into three parts:
Warm up.
During the warm-up, joint exercises and short cardio training are performed. In the first case, this is, for example, rotation of the knee and elbow joints, squats. In the second - walking in place, running, jumping rope. Class duration is 10-15 minutes.
Main part.
This part of the class is devoted to basic and isolation exercises. The training duration is 30-60 minutes. It is better to exercise for a short time, but intensively.
Hitch.
Necessary to relieve the body of stress. During this exercise, you can perform simple cardio exercises and stretch all your muscles. Class duration is 10-15 minutes.
