The cold season has come. Some animals have fallen into hibernation due to the inability to find food.

Others, like us humans, simply reduced physical activity and switched to food stored in bins. This will give them the opportunity to maintain and even increase their weight, and accordingly their strength.

But what is good for animals is not always good for humans. The accumulation of excess weight is not included in the plans of most people, so they have to look for ways to keep a beautiful and toned figure. One of these methods is gyms, where there are many simulators of various plans. And the air conditioners. The gyms equipped with them will create a favorable atmosphere for classes.

But, unfortunately, not everyone wants or can afford to go there. There can be many reasons: lack of money, lack of time, and unwillingness to train with other people.

But this is not a reason to give up classes! You can also train at home. There is such a direction as fitness at home.

Let's figure out what is needed for this.

— equipment

Fitness at home requires almost no equipment. For example, if you have dumbbells, then you can easily do exercises with dumbbells, which are no worse than traditional exercises in the gym. If you do not have dumbbells, then the following things can be used as a substitute:

— jump rope;

— horizontal bar for pull-ups;

— a soft blanket or some other kind of cape on the floor;

— You can also use other accessories such as an expander, a gym ball, etc.

— you can use the cargo. For example, a loaded backpack, it is very convenient to carry.

Warming up

Before starting a workout, you need to do a warm-up to warm up all the muscles and joints. Perform circular movements of the pelvis, elbows, shoulders, knee joints, ankles and wrists while standing in place. Raise your arms up and lean forward, without bending your legs and trying to touch your toes with your hands. The muscles are warmed up, now you can start the main workout.

Wellness gymnastics at home:

There are many options, but we offer you the best combination.:

1. Three sets of 20 push-ups with legs wide apart.

2. Three sets of 20 leg pull-ups to the chin while lying on your stomach.

3. Three sets of 20 «pistol» exercises (squat on one leg, the other bent).

4. Three sets of 20 push-ups with legs slightly apart.

5. Three sets of 20 exercises of the following plan: swing the press with a chair or other furniture, which allows you to significantly tilt your back back. If this is not difficult for you, then you can do three sets of 30 exercises.

6. Three sets of 30 squats.

Also at home you can jump rope for 15-20 minutes at the end of your workout. You can repeat the exercises that were performed during the warm-up. This is, of course, desirable, but not necessary.

If it is difficult for you to do this amount of exercises, then you can do fewer exercises or sets if it is very difficult. The idea of these workouts is based on the fact that, firstly, there is a load on the heart, and secondly, all the muscles warm up. This allows you to lose weight. If your goal is to build up muscles, lean on the strength part of training.

Main Features:

This training complex is designed to load the whole body. Push-ups will allow you to make them beautiful, emphasize your chest and shoulders, and pump up your triceps. The exercise of pulling the legs up to the chin activates the muscles of the back and shoulders. The gun loads the leg muscles, abdominal and pectoral muscles. Jumping has a good effect on the hamstrings.

Not enough load?

This is a common problem with such exercises: the body quickly adapts to the amount of exercise and it becomes small. What should I do? — you may ask. Continue to train the body.

Usually, these exercises give a weak load on the biceps, so you can increase it with an expander or dumbbells.

You can pull your legs up to your chin by wrapping your arms around the biceps of your arms, or with one hand — the biceps of the other, and with the other — the triceps of the first. It can be performed from 10 to 20 times.

If you do not have enough load on your back, make a bridge from a standing or lying position. It's good if you learn how to make a bridge from a standing position, or even better, learn how to return to the starting position. Constant training will allow you to increase the height of the bridge and reduce the distance between your legs and arms. This exercise will increase the load on the shoulders and back, in particular on the trapezius muscle. Do not try to make a large number of bridges. It is better to do it efficiently — bend well and keep the highest point as long as possible.

Another exercise: leaning forward with straight legs and coming back, keep your hands behind your back. This allows you to increase the load on the back muscles. You can do this 5-10 times.

If you want to increase the load on your legs, follow our recommendations: A pistol, but no longer holding onto a chair. Gradually increase the depth of the squats. Up to 20 repetitions.

To increase the load on your legs, it is good to run up the stairs.

In order to increase the load on the triceps, try:

Lifting buckets up and down. Put your feet on the chair, fingers up. Sit down in another chair, lower. Put your hands to the sides right in front of the buckets. Buckets can be replaced with something else. You can do it from 10 to 20 times.

If you want to pump up the press, then you can:

When doing abdominal exercises, change the angle of the load. Try pumping your abs in such a way that your legs are significantly higher than your head. You can also change the principle of movement. Instead of lifting your torso, lift your legs.

For the hips, you can perform high jumps from a standing position. To increase the load, you can also use a not very heavy backpack as an additional burden.

As you can see, training at home can be quite successful and effective. We wish good luck to those who have decided to train according to this method. Although you train at home, these workouts are in no way inferior to gym workouts. You will be rewarded for your efforts.