You don't have to go to the gym to stay fit and healthy. You can do it at home, taking just 40 minutes to do it a few times a week. The most effective form of home exercise is resistance training. Thanks to them, you can quickly tone muscles and improve the quality of your body. The main thing is to choose the right equipment for home workouts and follow the right training technique.
The benefits of strength exercise
Strengthening exercises at home are recommended for both men and women. They are not only used for muscle gain, but also for weight loss.
This is due to the fact that strength training helps trigger the fat burning process. After all, the more muscle, the less fat, because the body dedicates a large number of calories to serve the muscles.
Therefore, as a result of home weight training, you can remove excess weight and lose beautiful muscles.
Home practice equipment
It's convenient to use weights as a home workout device. Several pieces of different weights are available. But it is worth considering that strength training is related to the progression of the load. Hence, over time, you will have to buy new ones. In order not to do this, you can purchase collapsible weights, the weight of which can be easily changed by removing or hanging additional plates.
Some exercises are easier to do with barbells. In this case, you will need a bar and some pancakes. You don't need to buy multiple heavy plates, as it can be difficult to carry out heavy weighing at home. This requires special safety brackets, brackets, etc. And taking a load-bearing rod from the floor is harmful and dangerous for the back.
For girls, weights will be useful for some exercises. They are often used to strengthen legs and buttocks.
Also, attention should be paid to a sports device such as a fitness rubber strap. In fact, they take up space, are easy to use, and are suitable for all fitness levels due to their varying hardness. When you exercise, these strips stretch, creating resistance that the muscles have to overcome.
For starters, you can do without buying inventory and instead use water or sand bottles. A backpack with heavy books will work as well. But soon, such payload won't be enough, so you'll have to visit a sporting goods store or sign up for a gym. Otherwise, progress will be delayed and you won't be able to achieve a better result.
Best exercise
The best exercises for both weight loss and muscle building are the basics. Sources often advise girls to perform lots of kicks and other isolating exercises. It is believed that this helps with weight loss in the hips and makes the buttocks firmer. But you need to understand that fat is not burned locally. The essence of the fat layer is that excess fat is left throughout the body. The exercises performed do not affect in any way weight loss in the first place.
Isolation exercises usually do not consume too many calories. Therefore, they need to be done not to lose weight, but to improve the muscles by the end of the workout.
The basic exercises are very laborious. They join several muscle groups, stimulate the production of growth hormones and activate metabolism.
Squats
One of the most effective exercises to lose weight and strengthen the muscles of the lower body is squats. Many girls perform it, but not all perform it correctly, as it is quite difficult to completely master the technique.
Therefore, those who are just starting to lift weights are not immediately recommended. The first exercises should be performed with your own weight.
Implementation techniques:
- With feet wider than shoulder width apart, turn the socks slightly to the sides so that the knee is in the same direction. Straighten chest and shoulders, keeping back straight.
- Inhale your pelvis backward, sitting down at least so as to be parallel to the floor. It is advisable to go 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 do not extend beyond the toes. To do this, you need to be flexible enough. Therefore, in your spare time, you should pay attention to stretching your muscles.
- At the lowest point, you need to make sure that the lower back is not round and "not bitten". You can put your palm on it at first. Then it should be clear what it is about.
- It is necessary to return to the starting position due to the exertion of the glutes.
- To avoid unnecessary stress on the joints, the knee cannot fully extend.
After learning and mastering the correct squat technique, you can either do dumbbells or barbells. Weight should be gradually increased. This will help you avoid getting hurt and keep making progress.
Lunges
After squatting, do a belly shake. Such a ligament allows you to stretch the buttocks more and strengthen the muscles faster.
There are many options for performing a swing: step forward, backward, sideways, diagonally, plunge while walking, etc. v.
You can try several options and choose the one that works best for you. Can alternate from time to time to diversify your exercise program.
For all types of lunges, the basic rules for doing this will be the same:
- the step must be wide enough;
- the angle at the knee of the working leg (forward) should be straight;
- the back should remain flat and perpendicular to the floor throughout the entire exercise;
- the knee of the support leg should not touch the floor;
- Body weight should mainly fall on the heel of the labor foot.
By following this technique, you can strengthen the glutes and front muscles of the thighs in no time. For faster results, you can pick up weights. But this should only be done after the exercise has been done carefully.
Butt bridge
Butt isolation exercises - lie on your back on your pelvis. Many people consider it a woman. But men, especially those with sedentary lifestyles, also need to strengthen their glutes. Therefore, this exercise can be safely incorporated into a home workout program for men.
Implementation techniques:
- Lie on your back, lower back pressed firmly to the floor. Stretch your arms along your body.
- Squeeze your buttocks, raising your pelvis as high as possible.
- It is important to ensure that there is no discomfort in the cervical spine. If your body weight falls on the cervical vertebrae, you can rest your shoulder blades on a bench or other object.
- When you finish, pause for a few seconds, stretching your glutes as much as possible.
- Then, you need to slowly lower yourself. The sink is not placed on the floor. For persistent downloads, you must start repeating immediately.
By placing a dumbbell on your pelvis, you can increase the effectiveness of the exercise.
Weightlifting to the waist
Lumbar muscles at home can be strengthened with the pull of the dumbbells against the waist.
Implementation techniques:
- In the starting position, lean forward about 45 degrees and bend your knees slightly. In this case, the back should be flat and slightly deflected in the lower back.
- Hold the dumbbells in your hands and lower them.
- As you exhale, bring your shoulder blades together and lift the dumbbells onto the straps, making sure that the elbows are parallel to each other.
- Stopping at the top point, you must slowly lower the dumbbells.
The muscles in the back, not the arm muscles, will work in this exercise.
Biceps curls
To strengthen the arm muscles, you need to do exercises for the biceps and triceps. This is necessary not only for men who want to increase their volume but also for women. In fact, due to little physical activity, the skin in this area begins to sag and become flabby.
The most common exercise for biceps is weight curls. It is quite simple to implement. The main thing is to lift dumbbells up due to muscle tension, and not toss them up due to inertial force.
To do this, you don't need to jerk at the starting point and ensure that the elbow is motionless for the entire movement.
Extend arms on the slope
To strengthen your triceps, you can do arm extensions with the weights in the direction of the tilt.
Implementation techniques:
- Bend your knees slightly and lean forward 45-60 degrees. Keep your back straight.
- Grab the dumbbells and bend your elbows at a right angle so that your shoulders are parallel to the floor.
- On your exhale, fully straighten your arms back.
- Linger at the end, feel the tension in your triceps.
- Then, slowly bend your arms again, returning to the starting position.
At the end of this method, you should feel the characteristic muscle burning sensation in the triceps.
Dumbbell bench press
To give relief and contour your upper body, you need to do shoulder exercises. One of the most effective is the vertical weight press.
Implementation techniques:
- Stand up straight, lift weights to shoulder height. The elbow must be perpendicular to the floor.
- When you exhale, you need to push them up so that they almost touch each other. The dumbbells have to go along the same trajectory. Do not fully extend your elbows.
- Then, you should lower the dumbbells down to your shoulders in a controlled manner.
Girls should also do this exercise. Women who are reluctant to swing their shoulders will not be able to increase their bust size significantly. As a result of the classes, they will only get a relief, helping them reduce the ambiguity and make the contours of the body clearer.
Education program
The circular exercises are most effective for weight loss, in which the exercises in the combination are performed continuously without rest. In such a lesson, the muscles of the entire body are exercised. It is necessary to make 3-4 circles with a break between them for 2-3 minutes.
The table shows a circuit training program including the exercises discussed above. At the end of each set, two abdominal exercises are performed.
| Do exercise | Reruns |
| Dumbbell Squats | twenty |
| Dumbbell lunges | 15 |
| Butt bridge | twenty |
| Rows of dumbbells in the stomach | 15 |
| Lift weights for the biceps | 15 |
| Extend your arms in the direction that is tilted towards the triceps | 15 |
| Dumbbell Shoulder Press | 15 |
| Cracking noise in the press | 20-30 |
| Raise your back leg on the press | 15–20 |
It is worth doing such training 2-3 times a week. You don't need to exercise more often, as it takes time for the muscles to recover. During your spare days, you can exercise your cardio to speed up the weight loss process.
It is worth considering that it is impossible to lose weight without the right nutrition and lack of calories. Results depend on this up to 70%. Furthermore, you don't need a rigid diet, but a balanced diet. Then the muscles will be strengthened, the body becomes slim and balanced.