Complex training at home is not so difficult to pick up, as it seems at first glance. Today it is much more convenient to study at home than to go to the gym and spend money and time on the road.
To reach the heights of Olympus, if the program of training at home is designed and maintained correctly, is elementary. Let's start with a simple one. We have to swing the whole body for training, doing the right amount of exercise until a complete muscle failure. The mode of training at home should not exceed 60-80 minutes, while training should be about three to four times a week.
Program of studies at home
Before starting workouts, remove the technique and fragile items away, turn off the TV and start creating a beautiful body. Try to ventilate the room before, during and after classes, because fresh air helps to train more effectively. Each system of training at home begins with a small stretching and warm-up. You can not run in the house, but warming up the joints, muscles and ligaments will not be a difficult task for you.
After you have warmed up, proceed to training the muscles of the press. To do this, it is better to use a wheel that will maximally effectively train the whole area of the rectus muscle. Ideally, 3-5 approaches are performed 15-20 times.
Strength training at home is the basis of our complex. It begins with a push-up from the floor on the stops, placing them, widely apart. This exercise is well developed pectoral muscles, shoulders and triceps. Lower as low as possible to maximize the chest and stretch the muscles of the chest. Perform better for 5 approaches to complete muscle failure.
Next are squats on one leg. Very heavy exercise for pumping the muscles of the legs. But the heavier the exercise, the more effective it affects your muscles, which stimulates muscle growth. In order to perform the exercise, bend one leg in the knee and begin to crouch slowly, while keeping the balance and performing as many repetitions as possible. This exercise well studies the buttocks and the entire surface of the legs, while it stimulates the cardiovascular system perfectly. Carry out three approaches to complete muscle failure. If it's too hard for you, squat on two legs in 4-5 sets.
The program of exercises at home can not consist without exercises on the muscles of the hands. Take the weighting in your hands, point the palms up, press the elbows against the body. Slowly raise two hands in the direction of the chest and quickly lower down, not staying at the top point. Exercise should be performed five times before a complete muscle failure.
The next set is the pull of the dumbbell to the waist in the slope. A little bend forward, rest with your free hand and take the other hand dumbbell. Holding the straight back, gently pull the dumbbell to the stomach with the back muscles, and at the top point, cut the shoulder blades together. This exercise perfectly works on the back, shaping and expanding it. Perform better four approaches.
Program at home
If you stick to this training program, then within a month you will transform your body with muscles and relief. But before starting home training, remember that psychologically they are much harder than training in fitness halls. After all, there is always the temptation to lie on the sofa and watch TV, or open the refrigerator, or play your favorite computer game. It is possible to pump the muscles of the house only for the strong in spirit, who goes to his goal, no matter what.
A more simple version of strength training you can see in the video below: