Date: August 12th, 2020
How to train at home? The best functional exercises with body weight - program. What you need for training at home - recommendations and tips.
The main rule of training at home is to enjoy the exercises. In the end, exercise is not only a tool to improve the body and muscles, but also a great way to deal with stress at home.
In order to exercise correctly at home, you must develop the habit of doing it regularly. You should know that you have an "appointed" hour for training - and you must wait for this moment. You will find a guide to the best home exercises in the material below.
Home Workouts - A Beginner's Guide
Full-fledged physical training at home in the absence of a dumbbell or barbell is not an easy task. However, practice shows that exercises with body weight are excellent for strengthening muscles, developing joint mobility and improving a sense of balance. Ultimately, even lightweight home workouts are better than no physical activity.
The presence of a set of collapsible dumbbells, without a doubt, will help to train at home more efficiently - with their help, you can accurately swing the pectoral muscles and muscles of the hands. We have already talked about the best chest exercises with dumbbells. On the other hand, push-ups from the floor may well be considered the main home exercise - especially in the absence of a horizontal bar.
With regular workouts at home, you can quickly pump up your abs - especially with low levels of subcutaneous fat on your stomach. Most abdominal exercises only require the observance of the correct technique and a complete sensation of muscle work. A tucked up stomach and abs with cubes is a very real and achievable goal of home training.
Best home exercises:
- pushups
- pull-ups on the horizontal bar
- exercises with an elastic band
- abdominal exercises
What do you need for training at home?
One of the most difficult tasks when training at home is to perform cardio. If you have an exercise bike at home, pedal for at least 10 minutes before moving on to strength exercises. Otherwise, running on the spot, jumping rope and shadow boxing will help. The goal is to maintain an increased heart rate to increase oxygen supply to tissues.
For the training at home, you will need a rubber mat for the exercises (a yoga mat with a thickness of at least 5-7 mm is suitable), a set of rubber harnesses. The presence of a horizontal bar, a set of dumbbells or weights will simplify and diversify the training - however, in this material we will consider only exercises with body weight, for which weights are not needed.
Home workout program
The key rule of home workout with body weight is the sequence of exercises. For example, push-ups must be performed after the bar, when the pectoral muscles are already a little tired. This will help increase the effectiveness of the training, as it requires more effort. Similarly, the back push-ups go after the regular ones, loading the triceps harder.
Exercise program for training at home:
1. Pull-ups on the bar
Basic functional exercise for developing the muscles of the back, shoulder girdle and arms.
How to learn to pull up from scratch?
3-4 sets of 8-10 reps
2. Exercise "Bicycle"
One of the best exercises to strengthen the muscles of the body and the press.
Correct exercise technique "Bicycle"
3-4 sets of 10-15 reps
3. Elbow strap
A sophisticated variation of the classic plank exercise. Helps to improve posture, strengthen the abs and develop the shoulder girdle.
How do beginners make the bar?
3 sets of 45-60 seconds
4. Side bar
Exercise for the development of oblique abs. Try to keep your abdominal muscles tense during execution.
Exercises for oblique:
3 sets of 45-60 seconds
5. Push ups
A key exercise for developing pectoral muscles. At the top, push off the floor as much as possible, revealing your back.
Program 100 push-ups:
3-4 sets of 10-12 reps
6. Back push-ups
Exercise to strengthen the muscles of the triceps, forearms and shoulder girdle. At the top point, as if pushing the weight of the body up.
Triceps Exercises With Dumbbells
3-4 sets of 10-15 reps
7. Lunges on one leg
Exercise for the muscles of the anterior thigh and buttocks. On the exhale, go down, keeping the body upright and the press tense.
Exercises for the buttocks and hips
3-4 sets of 10-15 reps
8. Squats with body weight
A key exercise for developing leg muscles. When lowering, feel the tension of the abdominal muscles. Go up while inhaling, opening your chest.
3-4 sets of 10-12 reps
9. Leg lift
Exercise on the lower press. It is performed without lifting the lower back from the floor and with a constant feeling of the press.
3-4 sets of 10-12 reps
10. Lying hips
Exercise to develop the lower abs and strengthen the buttocks. As you exhale, lift your hips up, then linger at the top point.
3 sets of 45-60 seconds
How to train at home?
Training at home is recommended 3-4 times a week. The first five minutes of the training should be devoted to warming up - running on the spot, jumping rope, boxing with shadow and so on. Then the main exercises of the program follow. The bar and other static exercises are performed for the amount of time (usually 3-4 sets of 45-60 seconds), dynamic exercises - no more than 12-15 repetitions.
Avoid mechanical repetition of movements due to inertia. You need to train with maximum efficiency - especially if you set a goal to build muscle at home. Try to understand which muscle is involved in order to consciously involve it in the work. Your goal is not at all the cherished 100 push-ups, but the understanding that you perfectly know the technique of exercise.
Homework Plan:
- 3-4 times a week
- 50-60 minutes
- in the beginning - warm-up
- at the end - stretching exercises
Home exercises with kettlebell
The advantage of home training with kettlebell is that in addition to large muscle groups, stabilizer muscles are actively involved in the work. Training with a kettlebell is designed for the integrated work of all the muscles of the body, the development of functional strength and increase endurance. In addition, kettlebell lifting develops coordination of movements and improves the health of the cardiovascular system.
The role is also played by the fact that performing exercises with a heavy weight allows you to use the processes of hypertrophy - that is, fully pump muscles to increase weight. To work out the muscles and as a functional training, 12-15 repetitions are needed - while the weight of the weight should be heavy, but still allow to observe the correct technique.
The Importance of Recovery for Muscle Growth
Recall also that the muscles do not grow during the training itself, but during recovery. That is why it is necessary to swing at intervals of 1-2 days - this helps the body direct reserves to heal microdamages in the muscles. One of the most effective techniques to speed recovery is myofascial massage using a roller.
Also, the appearance of the athlete is affected by posture. It is no secret that a straight back and open chest make a person visually taller and more muscular. If you want to straighten your back, do exercises once a week to improve posture - the program presented here consists of yoga exercises and is suitable for training at home.
Home workouts and exercises with body weight are a great way to strengthen muscles, develop joint mobility and improve movement coordination. Also at home, you can easily and quickly pump up the press. However, in order to pump large muscle mass at home, you will need exercises with dumbbells, kettlebells or a barbell.