You don't have to go to the gym to stay fit, healthy, and fit. You can do this at home, spending just 40 minutes several times a week. The most effective form of home training is resistance training. Thanks to them, you can quickly tighten the muscles and improve the quality of the body. The main thing is to choose the right equipment for home workouts and to develop the technique of the exercise.
The benefits of strength training
Home strength exercises are recommended for both men and women. They are used not only for muscle gain but also for weight loss.
This is because strength training helps activate the fat burning process. After all, the more muscle mass, the less fat there is, as the body expends a large number of calories to maintain muscle.
Therefore, through home strength training, you can get rid of excess weight and get nice muscle relief.
Home training equipment
It is convenient to use dumbbells as equipment for doing home exercises. Several pieces of different weights are available. But it is worth considering that strength training involves the progression of the load. Therefore, over time you will have to buy new ones. In order not to have to do this, you can buy collapsible dumbbells, the weight of which can be easily changed by removing or hanging additional discs.
Some exercises are easier to do with a bar. In this case, you will need a bar and some pancakes. You don't need to buy a lot of heavy discs because it is difficult to carry a lot of weight at home. This requires special security frames, brackets, etc. And taking a loaded bar from the ground is harmful and dangerous for the back.
For girls, weights will be useful for some exercises. They are generally used to strengthen the legs and buttocks.
In addition, it is worth paying attention to sports equipment such as rubber fitness bands. They take up virtually no space, are easy to use, and are suitable for all fitness levels due to their varying degrees of stiffness. When you exercise, these ribbons stretch, creating resistance that the muscles must overcome.
For beginners, you can do without the purchased inventory and instead use bottled water or sand. A backpack with heavy books will also work. But soon such a charge will not be enough, so you will have to go to a sports equipment store or register for a gym. Otherwise, the progress will stagnate and you will not be able to achieve a better result.
Best exercises
The best exercises for weight loss and muscle building are core exercises. Sources often advise girls to perform a lot of kicking and other isolation exercises. It is believed to help lose weight in the hips and make the buttocks firm. But you have to understand that fat is not burned locally. The nature of the fat layer is such that the excess is distributed evenly throughout the body. The exercises performed in no way affect what will make you lose weight in the first place.
Isolation exercises generally don't consume too many calories. Therefore, they should be done not to lose weight, but to finish the muscles at the end of the workout.
Basic exercises consume a lot of energy. They engage multiple muscle groups, stimulate the production of growth hormones, and trigger metabolic processes.
Squats
Squats are one of the most effective exercises for losing weight and strengthening lower body muscles. Many girls perform it, but not all of them do it correctly, because it is quite difficult to fully master the technique.
Therefore, beginners are not recommended to immediately put on the weights. The first workouts should be done with your own weight.
Execution technique:
- Put your feet wider than your shoulders, turn the socks slightly to the sides so that they point in the same direction as the knees. Straighten your chest and shoulders, keep your back straight.
- Taking the pelvis back, sit at least 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 free time, you should pay attention to stretching.
- At the lowest point, you need to make sure that the lower back is not rounded and "does not bite". You can put your palm on it at the start. Then it will be clear what it is.
- It is necessary to return to the starting position due to the strain of the gluteal muscles.
- To avoid unnecessary stress on the joints, the knees cannot be fully extended.
After you have learned and obtained the correct squat technique, you can take up dumbbells or a barbell. The weight should be increased gradually. This will help you avoid injury and keep making progress.
Slits
After squats, it is recommended to do lunges. Such a ligament makes it possible to stretch the buttocks even more and strengthen the muscles faster.
There are many options for performing lunges: with a step forward, backward, sideways, diagonally, lunges while walking, etc.
You can try several and choose the most effective for yourself. Variations can be alternated from time to time to diversify your training program.
For all types of slots, the basic rules of execution will be the same:
- the step must be wide enough;
- the knee angle of the working (front) leg should be straight;
- the back should remain flat and perpendicular to the floor throughout the exercise;
- the knee of the supporting leg must not touch the ground;
- the body weight should mainly fall on the heel of the working leg.
By following this technique, you can strengthen the glutes and the muscles of the front of the thigh in no time. For faster results, you can take dumbbells. But this should only be done after the exercise has been carefully worked out.
Buttock bridge
Isolation exercise for the buttocks - lying at the back of the pelvis. Many consider him exclusively female. But men, especially those who lead sedentary lives, also need to strengthen their gluteal muscles. Therefore, this exercise can be safely included in the home workout program for the stronger sex.
Execution technique:
- Lie on your back with your lower back pressed firmly against the floor. Stretch your arms out alongside the body.
- While squeezing the buttocks, lift the pelvis as high as possible.
- It is important to make sure that there is no discomfort in the cervical spine. If the body weight falls on the cervical vertebrae, you can rest your shoulder blades on a bench or other object.
- At the end, take a break for a few seconds, asking your buttocks as much as possible.
- Then you need to slowly lower yourself. The basin must not be placed on the ground. In order for the load to be continuous, you must immediately start the next repetition.
By putting a barbell pancake on the pelvis, you can increase the effectiveness of the exercise.
Row of dumbbells on the belt
The back muscles at home can be strengthened with a dumbbell pull up to the waist.
Execution technique:
- Take the starting position, tilt the body forward approximately 45 degrees and slightly bend the knees. In this case, the back should be flat with a slight deflection in the lower back.
- Take dumbbells in your hands and lower them.
- As you exhale, bring your shoulder blades together and lift the dumbbells to your waist, making sure your elbows are parallel to each other.
- Stopping at the highest point, you should slowly lower the dumbbells.
The back muscles, not the arms, should be working in this exercise.
Bicep curls
To strengthen the muscles of the arms, 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. This is because due to the lack of physical activity, the skin in this area begins to sag and becomes soft.
The most popular exercise for the biceps is the barbell curl. It's pretty easy to do. The main thing is to lift the dumbbells due to muscle tension, and not to throw them by the force of inertia.
To do this, you do not have to shake at the starting point and make sure that the elbows remain stationary during the entire movement.
Extension of the arms in the slope
To strengthen the triceps, you can do an arm extension with dumbbells on an incline.
Execution technique:
- Bend your knees slightly and tilt your body forward 45 to 60 degrees. Keep your back straight.
- Take dumbbells and bend your elbows at a right angle so that your shoulders are parallel to the floor.
- When exhaling, fully straighten your arms back.
- Linger at the end point, feel the tension in the triceps.
- Then slowly bend your arms again, returning to the starting position.
At the end of the approach, a characteristic muscle burning sensation should be felt in the triceps.
Bench press with dumbbells
To give relief and contour to the upper body, it is necessary to perform exercises on the shoulders. One of the most effective is the standing barbell press.
Execution technique:
- Stand straight, lift the dumbbells to shoulder level. Elbows should be perpendicular to the floor.
- When you breathe out, you have to squeeze them so that they are practically touching. The dumbbells should follow the same path. Do not fully extend your elbows.
- Then the dumbbells should be lowered to the shoulders in a controlled manner.
Girls should also do this exercise. Women are often afraid to swing their shoulders, but they will not be able to increase their height significantly. As a result of the classes, they will acquire only a slight relief, which will relieve them of blur and make the contours of the body clearer.
Training program
Circular workouts are the most effective for weight loss, in which the exercises of the complex are performed one after another without a break. In one of these lessons the muscles of the whole body are worked. It is necessary to make 3-4 circles with pauses between them for 2-3 minutes.
The table shows a circuit training program that includes the exercises described above. At the end of each round, two abdominal exercises are performed.
| Exercise | Reruns |
| Squats with dumbbells | twenty |
| Dumbbell lunges | 15 |
| Buttock bridge | twenty |
| Row of dumbbells in the stomach | 15 |
| Lifting dumbbells for biceps | 15 |
| Sloping arm extension towards the triceps | 15 |
| Shoulder press with dumbbells | 15 |
| Crunches on the press | 20-30 |
| Raise the legs lying on the back on the press | 15-20 |
It is worth carrying out such training 2-3 times a week. You don't need to exercise more often because the muscles need time to recover. On free days, you can do cardio workouts that will speed up the weight loss process.
It is worth considering that losing weight is impossible without good nutrition and a calorie deficit. The result depends on it 70%. In addition, you don't need a rigid diet, but a balanced diet. Then the muscles will be strengthened and the body will become slim and fit.