Training at home for girls: how to make a program and choose music

Modern women increasingly do not have enough time to visit the gym. And not cheap is a pleasure - a subscription to a fashionable fitness club. How to maintain health and youth, to remain attractive? You can exercise yourself. About how correctly is drawn up and conducted training at home for girls, we will tell in our material.

Features of home lessons

With the right organization of physical training at home can bring no less benefit than professional. But this will require considerable effort.

First of all, you need to assess your own health. For this purpose it is recommended to pass examination in an out-patient department. Since in certain diseases there are contraindications to various exercises. When practicing in a specialized sports club, such an examination is conducted by a sports doctor, and the coach selects the exercises taking into account the results obtained.

Often, training at home does not bring the desired results. Why is this happening? Most often the reason is that changes in the figure can be noticed not immediately. This fact significantly reduces the motivation, and this, in turn, leads to irregularities in conducting classes, reducing their quality.

It should also be noted that women during home training often do not give full force or improperly perform movements, while in the fitness club, the demanding trainer monitors the quality of the exercise. Therefore, training at home, you can use video recordings of training professionals.

Benefits of training at home

Undoubtedly, training at home for girls has its advantages:

1. Saving money.
2. Classes are held at any convenient time.
3. Every day you can change the type of workout, direction.
4. Music is selected individually according to desire and mood.
5. You can work in any comfortable clothes, without worrying about your appearance.
6. The program is compiled individually.

Purpose of training

It is decided to conduct training at home - where do I start? First, one should really assess the merits and demerits of the figure, determine the "front of work". It is important to put a concrete, concise goal that can really be realized. It is clear that you want to lose weight, and press a pumping, and even pull up your chest, and preferably tomorrow ... But it is necessary to set clear tasks and to go to them purposefully. For example, the primary goal is to lose weight by 2 kg, increase the volume of certain areas of the body or require a uniform load on the entire body in order to increase muscle tone, develop endurance, etc. Accordingly, a program is then drawn up to solve the task.

Workout Type

Depending on the task, select the type of training. For example, if you need workouts for weight loss, girls will be happy with cardio-loads (jogging, jumping rope) and exercises for different muscle groups with a low weight, but high intensity.

But to increase the volume of muscles and the development of endurance, attention should be given to force loads.

Effective classes are circular training for the press. For girls, this kind of physical activity at home is the most suitable.

Circular training - an effective option for losing weight at home

The so-called circular training is rapidly gaining popularity. Since this complex includes exercises for different muscle groups. In addition, it effectively and quickly burns fat mass due to the fact that low weight is used at high intensity of performing movements. And this occupation takes only 20-30 minutes.

How is this training at home for girls? A complex of 10-15 exercises for different muscle groups is made. They are performed at a fast pace, starting from the simplest one with gradual complication. The number of repetitions is 20-50 times depending on the physical training of the trainee. You need to repeat 3 circles with a minute break between each.

Time for classes

In order to achieve the desired results, you need to practice regularly. The best option is training every other day, since the muscles need time to recover.

It is proved that training at home for girls brings the best result, if conducted from 11 to 13 hours or in the evening from 17 to 19 hours. Also it should be remembered that one should not be engaged in a full stomach.

Equipment for home workouts

Of course, you can do it without any equipment at all. Running in the fresh air, jumping rope or raising plastic bottles with sand will lead to the same result as the training in the hall.

For girls, you can suggest using a sports hoop, an expander, weighting agents during the training sessions - additional weight will speed up the process of achieving the desired result. Home cardiovascular equipment (for example, "Bike", "Orbitrek" or "Treadmill") will be a real assistant for independent training. A dumbbell, if necessary, will increase the load.

Choosing music

To increase the effectiveness of classes, you will need music for training. For girls suitable popular modern tracks, mixes. Music sets the pace of the exercise, and, therefore, the heart rate and the rate of fat burning. How to choose the right melody? Here are some recommendations:

• The choice of music depends on the type of training;
• The pace should be uniform, with a gradual increase in intensity;
• Between tracks there should be no pauses;
• It is undesirable to choose music from films, with words - it knocks down from training;
• Lyric melody is suitable only for practicing yoga or for relaxation at the end of training;
• Pop music sets the pace for jogging and outdoor activities perfectly, but for strength training it is recommended to choose something "heavier".

It is important to inspire, adjust to the necessary mode, help in the implementation of exercises, music for training. For girls, it is especially important to choose the right melodies.

We compose the program

The program is developed individually taking into account various factors. We offer an approximate plan of training for girls, designed to reduce weight and increase the tone of the muscles of the whole body:

1. Jogging in the fresh air - 15 minutes (in the conditions of the apartment you can replace the rises on a low bench, jumps).
2. Squats - 3 sets of 20 times.
3. Lungs - 3 approaches on each leg 15 times.
4. Push-ups from the crossbar - 3 sets of 10 times.
5. Exercises on the press (lifts of the torso with twisting and without, exercise "bicycle", alternately lowering the legs from the supine position, static pauses). The exercises are as follows: 16 repetitions, then swinging 3 counts (8 times), 7 counts (2 times) and static holding the body position to 30 seconds.
6. Exercises for stretching: turning the trunk to the sides from the position sitting on the floor, tilting to the feet forward, the "butterfly".
7. Restoration of respiration.

Tips for Beginners

Training in the hall for girls differs from home classes in that in the sports club an experienced coach will not only competently make a program, but will also monitor the correctness of its implementation. Therefore, in order to achieve results at home, in the first place, one must stock up with willpower and determination. Before the beginning of classes, evaluate your abilities and set the desired result.

And also that training was effective, you need to monitor and nutrition. It should be enriched with proteins, and the consumption of fats and empty carbohydrates should be minimized as much as possible.

It should be noted that training at home for girls is significantly different from the "male version." Usually, a strong sex tends to increase the volume of the muscles of the shoulder girdle, while the ladies do not need it at all. For women, it is preferable to make up a complex consisting of cardio-loading and exercises on the press and thighs.

Given the recommendations of this article, you can independently create a long training plan for girls at home, as well as correctly implement it and achieve the desired results.