Fitness at Home for Beginners: Exercises, Time for Workouts

It is not easy to keep a good physical shape. It is especially difficult to start training when it's time to get involved in sports. Feeling tired, from time to time there is shortness of breath, and the figure leaves much to be desired. Nevertheless, it is very difficult to overcome internal barriers and start training. In fact, making the first step is much easier than it seems. And here's how.

How to start fitness at home

Do not be afraid of lack of experience or painful fatigue after exercise. You do not need to exhaust yourself with long, difficult training. You can start with simple exercises that are designed for beginners. In addition, perform them at home, in comfortable conditions. They do not require any equipment, and they are easily changed so that they are suitable for any level of preparation.

Maintaining the body in good shape is fitness. Home for beginners the main principle is "do no harm": do not force the load and stop exercising as soon as you feel tired. What is very important is not to stop training and practice regularly. At the initial stage, enough three training sessions per week for 15 minutes. Gradually, you can increase the duration of classes to 45 minutes.

What time do you do it? Our body follows a certain cycle, which depends on the way of life. The effectiveness of training depends on the rhythm of life. Each person has his own individual rhythm. Given the purpose of the classes, you need to choose the time. In order to lose weight, exercise is recommended in the morning, on an empty stomach, from 5:30 to 9:00. At this time, the body uses energy from the fat depot.

For evening workouts, take time from 18:30 to 20:00. If for some reason you can not keep to this time, do not give up lessons. The body can reorganize and get used to the conditions suitable for it. Therefore, he will tell you the best time himself. It is important to listen to him.

Benefits of training

Fitness for women is an opportunity not only to get rid of unwanted pounds, but to be always in great shape. All the exercises listed below, give a load on the main muscle groups. Working regularly, you can quickly achieve excellent results:

• Improved posture;
• Increased self-confidence;
• Improved sleep;
• Stress reduction;
• Burning a large number of calories;
• Improvement of blood circulation;
• Activation of metabolism;
• Strengthening of the heart and blood vessels;
• Improved coordination;
• Development of joint mobility.

Fitness at home. Lesson for beginners

You should start small: do exercises at a slow pace, choose the most optimal option. Exercises are mainly aimed at strengthening the muscles of the thighs, buttocks and the press. It is desirable for the beginner to perform all the variants of the exercises, alternating them. This is necessary in order to choose the most comfortable and efficient.

3 Tips for Beginners:

1. Regularity and positive attitude are very important for training, they will bring the best results over time. Do not overload yourself and it is advisable to complete the exercises in addition with light cardio exercises.
2. Creating a program of classes. Select a certain amount of time for training. To diversify classes by different exercises, additionally include cardio exercises or yoga. That is not giving too much load.
3. Listen to your body. One of the key problems for beginners is an excessive load. Make sure that the body is ready for intensive physical exertion and only then increase it. Focus on those muscles that require attention. And give more time to those exercises that are necessary for their study.

Exercise "Plank"

It is aimed at strengthening the hands, wrists. Increases the balance and stability of the lower body. Lightweight version:

• Lie on your stomach;
• Arms bend at the elbows;
• The knees are rested in the floor;
• Slowly tear off the hips from the floor, resting their socks on the floor;
• Hold the pose for 5 seconds.

Variants of execution: hands are extended (as at push-up).

Such sparing workouts are also called "lazy fitness". Home for beginners is an excellent opportunity to achieve the desired effect and at the same time to prevent injuries and give an even load on the muscles.

Exercise "Superman"

Sent to the main muscles along the spine. Develops flexibility, improves coordination and posture. Lightweight version:

• Lie on your stomach;
• Hands in front of you;
• Simultaneously tear off the right arm and left foot from the floor;
• Hold the pose for 5 seconds. Repeat 5 times. Then change your arm and leg.

Variant of execution: tear off the hands, chest and legs simultaneously from the floor.

Lateral leg lifts

What is good about fitness? Home for beginners to pick up can be a lightweight version of many exercises. This exercise is very effective for the waist and hips. Lightweight version:

• Lying on the right side, arm bend at the elbow;
• The left leg to raise. The leg should not be bent at the knee;
• Hold the pose for 5 seconds. Repeat from each side 5 times.

Variants of implementation: lean on an elongated hand, the rest perform the same.

Squats

For a beginner, this is a light version of traditional sit-ups. Fitness at home for beginners is a great opportunity to strengthen the press. Exercise is focused on the muscles of the lower body. Effectively exercise to strengthen ligament ligament. You will need a chair or bench to complete. Lightweight version:

• Stand upright;
• Hands are folded on the chest;
• Legs - shoulder width apart;
• Do squats on a chair, keep your back straight;
• To rise without the help of hands;
• Repeat 5 times.

The implementation: hands in front of you, otherwise perform the same.

Push ups

Good training of the muscles of the hands, chest, shoulders and back. Lightweight version:

• Take the emphasis lying;
• Arms slightly wider than shoulders;
• Raise the body, straightening his hands;
• The knees are pressed to the floor;
• Repeat 5 times.

Variant of execution: if it is difficult to carry out from the floor push-ups, then lean on the bench.

Practical advice for beginners

• Approach training seriously: do not skip classes. Regular and full exercise is fitness. For women who want to lose weight, this is especially important.
• Plan the time for training in advance. Free fitness is not an excuse to do things horrible and skip classes because of bad mood.
• Do not overload. Overtraining can lead to the fact that the productivity of classes will decrease.
• Observe the drinking regime. The body needs to restore the fluid costs.
• Remember that without a diet for those who want to lose weight, the classes will take much longer.
• Keep a training diary. Record in it the date and time of classes; A training plan and exercises. You can write in parallel a diet, body weight. This will allow you to analyze the results.
• For effective weight loss requires a balanced diet. Eliminate high-calorie foods from the diet. To remove the sides and stomach, you can additionally stick to a protein diet. Rapid weight loss is facilitated by frequent and fractional meals.
• Exercise regularly, gradually increase the load and time of classes. Training begins with a workout for 10 minutes. Include in her warming exercises for the joints. Move at a slow pace. Warm-up increases blood flow, which greatly increases the effectiveness of training. Cardiovascular will speed up the process of losing weight, include them in training.

The body quickly adapts to training. The main thing is to take the first step. And then you will easily achieve the desired result. You will get rid of problem areas, heavy gait and ugly posture. At home, do it at any leisure. The main thing is to make classes fun. If possible, walk more, walk up the stairs to the floor. This will save time on training and will serve as a good "seasoning" for classes. Very good results will achieve fitness. Home (slimming) for beginners is a great opportunity to get fit.