We hope that sitting on the sofa and eating a donut, you are thinking about where to start training at home and look for exercises for beginners to start a new life, not after the New Year, but right now.
Of course, you can remove the coffee table to free up space. Make sure that you can get up 15 minutes early and find time to charge the beginner before work. And you can definitely stock up on a barbell and dumbbells for playing sports in your new home gym. But then what? With our help, your first steps to good physical shape will not be more confident and for this we have prepared a set of exercises for training at home.
Fitness training program for beginners
Below is a list for which we have selected the best exercises for beginners at home, along with information on how to perform them correctly and what makes them useful. Read and combine them, creating an individual training program, with which it will be more convenient for you to begin your first home fitness classes. They include basic exercises that are accessible to every beginner, but no less effective, as well as several isolated movements, so that the training is safe. Good luck.
Pushups
How to do the exercise?
In order to take a position for push-ups, lie down on the floor, hands should be shoulder width apart, keep your back straight so that a straight line forms from head to toe through the buttocks. Lower your body until the chest is a centimeter from the floor, then quickly rise, fully straightening your arms. Repeat.
Why do this exercise at home?
To do push-ups, a lot of muscle groups are used as much as possible, so your shoulders become stronger and stronger. This exercise is easy to do at home. It prepares you for further heavy loads on the shoulder girdle, which you will encounter during classes, such as when performing a bench press on an inclined bench.
Standing Dumbbell Press
Standing, hold two dumbbells at shoulder level, the grip should be on top, and the palms are forward. Make sure your elbows are apart and not looking forward. Raise the dumbbells up above your head until your arms are fully extended. Slowly return to the starting position.
What for?
This is a safer way to strengthen your shoulders than a bench press. The novice should set a goal to prevent the shoulder joints from stretching, and also protect themselves from damage, called shoulder rotator compression syndrome. Skipping classes so early in the initial stages of working with weight is especially unacceptable.
Dumbbell Squats
With the dumbbells in each hand, stand in the “feet shoulder width” position. Keep your head and back straight, sit in the squat until the dumbbells are a centimeter from the floor. Try not to rest your knees against your chest and toes, and do not bend your back or lean forward as if you were falling. Exit, straighten your legs and return to the starting position.
What for?
Squats is a great exercise in every way, one of the best for strengthening all muscle groups. Dumbbells will allow you to concentrate on technology and work out a range of movements at low weight. When you learn how to do this, you can go to the next level by squatting with a barbell in the gym.
"Farmer's Walk"
Take two heavy dumbbells for each arm - weighing about half your own - and hold them at your sides. Straighten up, point your shoulders back and walk forward with short steps as fast as you can.
What for?
In this very simple exercise, you don’t have to worry about technology. It acts on the stabilizing muscles of the shoulder, as well as on the upper trapezius muscles and the anterior deltoid muscles. In addition, this exercise increases the strength of the grip, which will also be useful to you in further exercises with the load.
Lifting socks with dumbbells
How?
In this exercise, stand with dumbbells in each hand, the toe pads and heels should touch the floor. Stand on your toe and hold that position to the limit. Slowly return to the starting position and repeat.
What for?
Too many beginners tend to skip work with the foot when it comes the turn of exercise on the leg muscles. Include this exercise in your home workout to ensure that you develop your legs as if you were in a gym.
Dumbbell Biceps Curl
How?
Standing, hold dumbbells in each hand, keep your shoulders still, raise your arms with weight up until the dumbbells are at shoulder level. Concentrate on keeping your elbows in the same position; only your forearms should move. Squeeze your biceps to the limit, then slowly lower and repeat.
What for?
Exercise is ideal for developing the muscles that you want to see in front of the mirror. Keeping your shoulders still, you achieve the maximum effect of increasing the entire biceps.
Dumbbell Bench Rises
How?
Stand in front of a bench with dumbbells in each hand. Climb on it with the help of your right leg, pushing off from the heel to be completely on the bench. Go down with her left foot and repeat the exercise on the other side of the projectile.
What for?
Activation of all the upper muscles of the legs (buttocks, quadriceps femoris and hind muscles) represents their activity throughout the day, achieved by one exercise. To the same, due to the low load, it does not lead to knee injuries, which are associated with exercises with a higher load.
Exercise plank
How?
Take a push-up position, but rest on your forearms, not your arms. Make sure you straighten your back and tighten your abdomen and buttocks. Hold your position without letting your hips bend.
What for?
Infinite twists put pressure on your spine, and if you do them wrong, as a result, your abdominal muscles will take strange and elongated shapes. Exercise “strap” is perfect for the body, without leading to any injuries. Performing it, you will get a flat stomach with six cubes of abs.
Legs lift
How?
Lie down on your back, arms along the body, legs straight. Raise your legs, helping yourself with the muscles of the abdomen, until the legs are above the head. Keep the body motionless, slowly lower your legs to the floor and repeat.
What for?
By holding the body motionless and not allowing the pelvis to move, you activate the rectus abdominis muscles (your inner six cubes). Choose this exercise after squats every time.
"Dead Beetle"
How?
Lie on your back, stretch your arms up above you, bend your legs at an angle of 90 degrees. Straighten one leg until the heel is a centimeter from the floor, and then return to the starting position. Repeat with the other leg.
What for?
By straightening your legs and holding your heels above the floor, you work not only with the muscles of the abdominal cavity, but also stabilize your body. This means that you develop muscles that you can not only see in the mirror, but also use on the sports field.
"Side plank"
How?
Lie down on your left side, keep your legs straight and lean on your elbow. Lift the body and raise the thigh until the body takes the shape of a straight line. Breathe deeply while holding this position. Turn over and repeat on the other side.
What for?
This excellent exercise targets the small back muscles - the square muscles of the lower back. Their strengthening is key to the health of the spine and will avoid the notorious back pain in beginners. Faceted oblique muscles will be a bonus.
Dumbbell bench press lying on the floor
How?
Lie down on the floor with dumbbells in your hands. Bend your elbows and hold the load over you. Perform a bench press with your arms straight up. Raising your arms to the maximum, stop and slowly return to the starting position.
What for?
By limiting the range of motion in this exercise, you help yourself strengthen your chest and protect yourself from the risk of shoulder damage from overload. Consider this your springboard to show how cool you are in the bench in the gym.
Triceps extension of the arm
How?
Use your left knee and left hand as a support on the bench, and lean forward until your chest is parallel to the floor. Hold the dumbbell in your right hand, the biceps should be opposite the torso, and the elbow is pressed to the body. The arm should be bent 90 degrees so that the load hangs below you. Gradually move the dumbbell back until the arm is fully extended after you, then slowly return to the starting position.
What for?
Push-ups, using the edge of the sofa instead of the bars, cause an unsafe amount of tension in the shoulders. And this exercise only affects the triceps, which gives them maximum development, while not exerting excessive pressure on the joints. And given that the triceps make up two-thirds of the arm, this means that the weapon can be hidden in the sleeve in less time.
How to use the complex for weight gain and weight loss?
This set of exercises for beginners at home is designed for the first 2-3 months of training from scratch. It can be followed by men and women, the main difference will be working weights, for girls you need to take less.
To gain muscle mass with the help of this training scheme, you need to use working weights, with which you can no more than 10 repetitions in one approach.
For weight loss, you need to perform the exercises as intensively as possible in the style of endurance training for more than 15 repetitions per approach. Also, a superset scheme is good, in which you will perform exercises one after another. For example, they squeezed 10 times from the floor and immediately went and stood for 10 repetitions. We rested for one and a half minutes and again repeated the superset. So until 4-5 sets, then take the second pair. Training should last no more than 1 hour, it is better to catch it in 50 minutes. You can train like this 3-4 times a week, and if you have the desire and strength, then you can more often.
If you still have questions, ask them in the comments.