Learn how to workout at home if you don't have time or access to the gym. Any girl likes to feel the admiring glances of men on herself. It is quite obvious that for this you need to have a slender, toned body. However, various life problems often prevent you from achieving your goal. First of all, this concerns the opportunity to visit the gym for training. Each girl may have her own reasons why this is impossible and now we are not talking about them.
We just want to say that it is possible to achieve excellent results in creating a beautiful figure not only in fitness centers. Today you will learn how you can organize effective sports at home for girls. To make your dream come true as soon as possible, it is worth combining cardio and strength training.
How to start doing sports at home?
Perhaps the first thing to say about motivation. It is she who pushes a person to achieve certain goals and the creation of a beautiful figure is no exception. Motivation involves knowing your goals and thinking about how to achieve them. People motivate themselves in all areas of life, be it study or work.
At the same time, the situation with motivation to create a beautiful figure can be quite difficult. At first glance, it may seem that problems in this direction should not arise. The desire to look beautiful is common to all people and girls in particular.
Most often, this is not the reason, just not every girl understands how to start playing sports at home for girls. This is what we are going to talk about today.
First, you should evaluate your figure in the mirror and note those moments that do not suit you in it. It is on their elimination that you have to work. Look at the condition of your muscles, and also assess the degree of your physical fitness. If you have not been involved in sports before, then the situation will most likely be close to critical.
It is equally important to prepare yourself for the upcoming sports at home for girls and morally. You must understand that there will not be a quick result, and get ready for the hard work. In addition, it is worth changing your lifestyle, starting with the nutrition program and ending with the daily regimen.
Of course, this is not as easy to do as it might seem. At first, your main opponent will be laziness. It is with her that you have to fight the first time. However, having made a certain effort on yourself, you will quickly get into a "rut" and then it will become easier. When you can contemplate the results of your labors in the mirror, then additional motivation is definitely not required. It is important to take the first step on the way to creating the figure of your dreams, and, as you know, it is he who is always the most difficult.
As water cannot run under a lying stone, because you cannot change your life without making some effort. We repeat once again that after taking the first step and getting involved in the training process, it will be easier further. It is also quite obvious that certain sports equipment will be required for girls to carry out sports at home.
You will not have to set records and you can limit yourself to the minimum set of inventory. In addition to free space in the apartment, you will need the following items:
- Collapsible dumbbells, since it is much easier to progress the load with them.
- Weights for legs weighing two kilograms.
- Fitball.
- Jump rope.
- Bodybar or wooden stick.
- Sportswear.
- If you decide to take strength training more seriously, then the barbell, although it is quite possible for girls to do without this projectile.
Rules for organizing home sports for girls
Let's start with simple rules, the observance of which guarantees you the achievement of your goals:
- Training should begin at least 60 minutes after eating, but no later than two hours.
- Be sure to warm up before the main part of your workout.
- During the execution of all movements, you must monitor your breathing. When making maximum effort (lifting weights), you must exhale. Always breathe through your nose, not your mouth.
- When doing sports at home for girls, do not forget to drink water so that the water-salt balance is not disturbed.
- After completing the training, take five minutes to stretch the muscles.
You can see for yourself that there is nothing complicated in these rules. Perhaps only proper breathing can cause you some difficulties at first. However, very quickly you will learn how to breathe correctly, and you will no longer need to control anything. Now we will look at home sports programs for girls of various levels of physical fitness. There will be two levels in total.
Classes for girls of the first level of physical readiness
If you have never played sports anywhere before, then you need to start from the first level. School physical education does not count here. At first, it will be quite enough for you to work only with your own body weight, and leave the weights for the future. Exercise three times a week, and it is worth moving to the second level only if all the exercises for beginners have become very easy for you.
First training day
- Squats in the classic form - it is very important to ensure that when performing the movement, the back always remains flat, and the heels are firmly pressed to the ground. Lower yourself until your thigh is parallel to the ground. The number of sets is 4, and the number of repetitions in each is from 10 to 20.
- Lunges - again it is necessary to monitor the position of the back, which at the time of performing the movement should not bend forward. The number of sets for each leg is 2, and the number of repetitions in each is from 10 to 20.
- Glute bridge - the neck should not remain on the ground, but the feet, on the contrary, rest against it. The number of sets is 3, and the number of repetitions in each is from 15 to 20.
- Standing Calf Raises - The number of sets is 3, and the number of repetitions in each is from 10 to 20.
- Push-ups from the knee joints, the arms are wide apart - this is an easier way to perform the exercise in comparison with the classic one. The number of sets is 3, and the number of repetitions in each is from 10 to 15.
- Twisting is the most effective exercise for the abdominal muscles. The number of sets is 3, and the number of repetitions in each should be as large as possible for you.
Second training day
If after the first session you feel mild muscle pain, then this is normal. When the body adapts to the stress, they will pass.
- Bulgarian lunges - a chair is required for work. The number of sets is 4, and the number of repetitions in each is from 10 to 20.
- Glute bridge - the number of sets is 3, and the number of repetitions in each is from 15 to 20.
- Push-ups from a bench (chair), back support - the number of sets is 3, and the number of repetitions in each is from 10 to 20.
- Twisting - performed in an amount similar to the first lesson.
Third training day
- Plie Squats - You may find it difficult to maintain balance at first, and to facilitate the task you can lean your back against a wall. The number of sets is 3, and the number of repetitions in each is from 10 to 20.
- Reverse lunges - the number of sets per leg is 2, and the number of repetitions in each is from 15 to 20.
- Glute Bridge - The number of sets is 4, and the number of repetitions in each is from 10 to 15.
- Standing Calf Raises - The number of sets is 3, and the number of repetitions in each is from 15 to 25.
- Push-ups - the number of sets is 3, and the number of repetitions in each is from 10 to 15.
Classes for girls of the second level of physical readiness
When you are easy to perform all the exercises of the first home sports program for girls, go to the second level. Here you will already need dumbbells, which are used in all exercises, excluding twisting. It is very important to start with small loads and gradually progress them.
First training day
- Squats - The number of sets is 3, and the number of repetitions in each is 12.
- Lunges - the number of sets per leg is 2, and the number of repetitions in each is 15.
- Calf raises holding one dumbbell - the number of sets is 3, and the number of repetitions in each is 20.
- Dumbbell lifts in a standing position in front of you - the number of sets is 3, and the number of repetitions in each is 10.
- Dumbbell dilutions in a standing position to the sides - the number of sets is 3, and the number of repetitions in each is 10.
- Twisting - the number of sets is 4 with the maximum possible number of repetitions.
Second training day
- Push-ups from the ground (classic) - the number of sets is 3 with the maximum number of repetitions in each.
- Breeding dumbbells in a prone position - the number of sets is 4, and the number of repetitions in each is 12.
- Push-ups with an emphasis on the back - the number of sets is 3, and the number of repetitions in each is 15.
- Alternate biceps curls - the number of sets is 3, and the number of repetitions in each is 15.
- Plie squats - the number of sets is 4, and the number of repetitions in each is from 10 to 15.
Third training day
- Plie squats - the number of sets is 3, and the number of repetitions in each is 15.
- Bulgarian lunges - the number of sets is 4, and the number of repetitions in each is 12.
- Glute Bridge - The number of sets is 3, and the number of repetitions in each is 12.
- Calf Raises with one dumbbell in hand - the number of sets is 3, and the number of reps in each is 20.
- Waist Dumbbell Rows - 3 sets and 15 reps each.
Yuri Spasokukotsky tells about the training program for girls with the third level of training and doing sports at home:
