You don't have to go to the gym to stay fit, healthy and fit. You can do this at home, dedicating just 40 minutes several times a week. The most effective form of exercise at home is resistance training. Thanks to them, you can contract your muscles quickly and improve the quality of your body. The main thing is to choose the right equipment for the exercises at home and define the exercise technique.
The benefits of strength training
Strength exercises at home are recommended for both men and women. They are used not only for muscle gain, but also for weight loss.
That's because strength training helps to activate the fat burning process. After all, the more muscle mass, the less fat, since the body spends a lot of calories in taking care of the muscles.
Therefore, as a result of weight training at home, you can get rid of excess weight and get beautiful muscle relief.
Home training equipment
It is convenient to use dumbbells as equipment for exercising at home. Several pieces of different weights are available. But it is worth considering that strength training involves 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 foldable dumbbells, the weight of which can be easily changed by removing or hanging additional discs.
Some exercises are easier to do with a barbell. In that case, you will need a bar and some pancakes. You do not need to buy a lot of heavy discs, as it is difficult to carry a lot of weight at home. This requires special security frames, brackets, etc. And getting a loaded bar off the ground is harmful and dangerous for your 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 such sports equipment as fitness bands. They practically do not take up space, are easy to use and are suitable for any level of physical fitness due to their varying degrees of stiffness. When you exercise, these tapes stretch, creating a resistance that your muscles need to overcome.
For starters, you can dispense with the purchase of stock and use bottles of water or sand. A backpack with heavy books will also work. But soon, that charge won't be enough, so you'll have to visit a sports equipment store or sign up for a gym. Otherwise, progress will be halted and you will not be able to get a better result.
Best Exercises
The best exercises for weight loss and muscle building are the basic exercises. Sources often advise girls to do various kicks and other isolation exercises. This is believed to help you lose weight on your hips and firm your butt. But you need to understand that fat is not burned locally. The nature of the fat layer is such that the excess comes out evenly throughout the body. The exercises performed do not in any way affect what will lose weight in the first place.
Isolation exercises generally do not consume a lot of calories. Therefore, they need to be performed not to lose weight, but to finish the muscles at the end of the workout.
Basic exercises consume a lot of energy. They involve various muscle groups, stimulate the production of growth hormones and trigger metabolic processes.
Squats
One of the most effective exercises to lose weight and strengthen your lower body muscles is the squat. Many girls perform, but not all do it correctly, as it is very difficult to fully master the technique.
Therefore, it is not recommended for beginners to pick up the weights immediately. The first training sessions must be carried out with your own weight.
Execution technique:
- Place the feet wider than the shoulders, turn the socks slightly to the sides so that they are directed in the same direction as the knees. Straighten your chest and shoulders, keep your back straight.
- Taking your pelvis back, sit at least parallel to the floor. It is advisable to go down a little further. This will maximize the load on the buttocks.
- The position of the body must be such that it 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 the stretches.
- At the lowest point, you need to make sure that your lower back is not rounded and "does not bite". You can put your palm on it first. Then it will be clear what it is about.
- It is necessary to return to the starting position due to the effort of the gluteal muscles.
- To avoid unnecessary stress on the joints, the knees cannot be fully extended.
After learning and ensuring the correct squat technique, you can pick up dumbbells or a barbell. The weight should be increased gradually. This will help you avoid injury and continue to progress.
Lunges
After the squat, it is recommended to make lunges. This ligament allows you to stretch your buttocks even more and strengthen your muscles faster.
There are many options to make advances: with a step forward, backward, to the side, diagonally, stored during the walk, etc.
You can try several and choose the most effective one for you. Variations can be alternated from time to time to diversify your training program.
For all types of lunge, the basic rules of execution will be the same:
- the step must be wide enough;
- the knee angle of the working leg (forward) must be straight;
- the back should remain straight and perpendicular to the floor throughout the exercise;
- the knee of the supporting leg must not touch the ground;
- body weight should fall mainly on the heel of the active leg.
By following this technique, you can strengthen the glutes and muscles of the front of the thigh in a short time. For faster results, you can pick up dumbbells. But this should only be done after the exercise has been carefully designed.
Gluteal bridge
Isolation exercise for the buttocks - lying on the back of the pelvis. Many consider it exclusively feminine. But men, especially those who lead a sedentary lifestyle, also need to strengthen their gluteal muscles. Therefore, this exercise can be safely included in the home exercise program for strong sex.
Execution technique:
- Lie on your back with your lower back firmly pressed against the floor. Stretch your arms across your body.
- Tightening your buttocks, raise 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 your cervical vertebrae, you can rest your shoulder blades on a bench or other object.
- At the end point, stop for a few seconds, forcing the gluteal muscles as much as possible.
- So you need to lower yourself slowly. The basin must not be placed on the floor. For the load to be continuous, you must immediately start the next repetition.
By placing a pancake bar on your pelvis, you can increase the effectiveness of the exercise.
Row of dumbbells to the belt
The back muscles at home can be strengthened by traction with dumbbells up to the waist.
Execution technique:
- Stay in the starting position, bending your body about 45 degrees forward and slightly bending your knees. In this case, the back should be straight, 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 up to your belt, making sure that your elbows are parallel to each other.
- Stopping at the top point, you should slowly lower the dumbbells.
The back muscles, not the arms, should work on this exercise.
Bicep curls
To strengthen your 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 the lack of physical activity, the skin in this region begins to flow and become flabby.
The most popular exercise for the biceps is the barbell curl. It is very simple to perform. The main thing is to lift the dumbbells because of muscle tension, and not to throw them upwards due to the force of inertia.
To do this, you do not need to shake at the starting point and make sure that your elbows remain motionless throughout the movement.
Arms extension on the slope
To strengthen the triceps, you can do the arm extension with dumbbells at an incline.
Execution technique:
- Bend your knees slightly and tilt your body forward 45-60 degrees. Keep your spine upright.
- Take dumbbells and bend your elbows at a right angle so that your shoulders are parallel to the floor.
- As you exhale, fully extend your arms back.
- Extend at the end point, feeling the tension in the triceps.
- Then slowly bend your arms again, returning to the starting position.
At the end of the approach, a characteristic burning sensation should be felt in the triceps.
Bench press dumbbell
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 dumbbell bench press.
Execution technique:
- Stand, raise the dumbbells to shoulder level. The elbows should be perpendicular to the floor.
- As you exhale, you need to squeeze them so that they practically touch each other. The dumbbells must follow the same trajectory. 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 shrug their shoulders, but will not be able to significantly increase their size. With the result of the classes, they will acquire only a slight relief, which will free them from the imprecision and make the contours of the body more clear.
Training program
Circular exercises are more effective for losing weight, in which complex exercises are performed without pause, one after the other. In one of these lessons, the muscles of the entire body are worked on. It is necessary to make 3-4 circles with intervals between them for 2-3 minutes.
The table shows a circuit training program that includes the exercises discussed above. At the end of each round, two abdominal exercises are performed.
| Exercise | Repetitions |
| Dumbbell Squat | twenty |
| Dumbbell Stockings | 15 |
| Gluteal bridge | twenty |
| Row of dumbbells for the stomach | 15 |
| Lifting dumbbells for biceps | 15 |
| Extension of arms at an incline to the triceps | 15 |
| Dumbbell Shoulder Press | 15 |
| Press crunches | 20-30 |
| Raising legs lying on his back in the press | 15-20 |
This training is worth doing 2-3 times a week. You don't need to exercise more often, as your muscles need time to recover. On free days, you can do cardiovascular exercises that will speed up the weight loss process.
It is worth considering that losing weight is impossible without adequate food and a calorie deficit. The result depends on that by 70%. In addition, you do not need a strict diet, but a balanced diet. Then the muscles will be strengthened and the body will become thin and fit.