You don't have to go to the gym to stay fit, healthy, and fit. You can do it at home, dedicating only 40 minutes to it several times a week. The most effective form of home training is resistance training. Thanks to them, you can quickly tighten the muscles and improve the quality of the body. The main thing is to choose the right equipment for home workouts and to develop exercise technique.
The benefits of strength exercise
Strength exercises at home are recommended for both men and women. They are used not only to gain muscle, but also to lose weight.
This is due to the fact that strength training helps to activate the fat burning process. After all, the more muscle mass, the less fat, since the body spends a large number of calories in maintaining muscles.
Therefore, as a result of weight training at home, you can shed excess weight and achieve beautiful muscle relief.
Home workout equipment
It is convenient to use dumbbells as equipment to perform exercises at home. Several pieces of different weights are available. But it's worth considering that strength training involves load progression. Therefore, over time, you will have to buy new ones. In order not to have to do this, you can buy folding 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 this case, you will need a loaf and a few pancakes. It is not necessary 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 taking a loaded bar off the floor is harmful and dangerous for the back.
For girls, weights will be helpful for some exercises. They are often used to strengthen the legs and buttocks.
Also, sports equipment such as exercise rubber bands are worth paying attention to. They take up practically no space, are easy to use and adapt to any level of fitness due to their different degrees of rigidity. When you exercise, these tapes stretch, creating resistance that your muscles have to overcome.
For beginners, you can do without the purchased inventory and use water or sand bottles instead. A backpack with heavy books will also work. But soon such a load will not be enough, so you will have to visit a sports equipment store or join a gym. Otherwise, the progress will stop and you will not be able to achieve a better result.
Better exercises
The best exercises to lose weight and build muscle are the basic exercises. Sources often advise girls to do numerous kicks and other isolation exercises. This is believed to help you lose weight on your hips and make your butt firm. But you need to understand that fat is not burned locally. The nature of the fat layer is such that the excess is evenly spread throughout the body. The exercises performed do not affect in any way what you will lose weight in the first place.
Isolation exercises do not usually consume too many calories. Therefore, they should not be done to lose weight, but to finish the muscles at the end of the workout.
Basic exercises use 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 for losing weight and strengthening lower body muscles is squats. Many girls do it, but not all do it correctly, as it is quite difficult to fully master the technique.
Therefore, it is not recommended that beginners pick up the weights right away. The first workouts should be done with your own weight.
Execution technique:
- Put the feet wider than the shoulders, slightly turn the socks to the sides so that they are directed in the same direction as the knees. Stretch your chest and shoulders, keep your back straight.
- Taking your pelvis back, sit at least parallel with the floor. It is advisable to go down a bit. This will maximize the load on the buttocks.
- The position of the body should be such that the body is perpendicular to the surface and the knees do not exceed the toes. To do this, it must be flexible enough. Therefore, in your spare time, you should pay attention to stretching.
- At the lowest point, you need to make sure that the lower back is not rounded and does not "bite". You can put your palm on it at 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.
Having learned and secured the correct squat technique, you can use dumbbells or a barbell. Weight should be increased gradually. This will help you avoid injury and keep your progress.
Lunges
After squats, lunges are recommended. Such a ligament allows you to stretch the buttocks even more and strengthen the muscles faster.
There are many options for performing lunges: stepping forward, backward, to the side, diagonally, lunges while walking, etc.
You can try several and choose the most effective for you. Variations can be alternated from time to time to diversify your training program.
For all types of lunges, the basic rules of execution will be the same:
- the step must be wide enough;
- the angle at the knee of the working leg (forward) should be straight;
- the back must remain flat and perpendicular to the ground throughout the exercise;
- the knee of the supporting leg should not touch the ground;
- Body weight should fall primarily on the heel of the working leg.
By following this technique, you can strengthen your glutes and front thigh muscles in no time. For faster results, you can lift weights. But this should be done only after the exercise has been carefully crafted.
Glute 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 the stronger sex.
Execution technique:
- Lie on your back with your lower back pressed firmly against the floor. Stretch your arms across your body.
- Squeezing your buttocks, lift your pelvis as high as possible.
- It is important to ensure that there is no discomfort in the cervical spine. If your body weight is on your cervical vertebrae, you can support your shoulder blades on a bench or other object.
- At the end, pause for a few seconds, stretching your glute muscles as much as possible.
- So you need to get off slowly. The sink must not be placed on the floor. For the load to be continuous, the next repetition must begin immediately.
By placing a barbell pancake on your pelvis, you can increase the effectiveness of the exercise.
Row of dumbbells to the belt
Back muscles at home can be strengthened with waist-high dumbbell pull.
Execution technique:
- Take the starting position, leaning your body forward about 45 degrees and slightly bending your knees. In this case, the back should be flat with a slight deviation 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 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 in this exercise.
Bicep curls
To strengthen the muscles of the arms, you need to perform 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 lack of physical activity, the skin in this area begins to sag and becomes saggy.
The most popular exercise for the biceps is the dumbbell curl. It is quite simple to do. The main thing is to lift the dumbbells by muscular tension, and not to throw them by the force of inertia.
To do this, you do not need to jerk at the starting point and make sure that your elbows remain immobile throughout the movement.
Extension of the arms in slope
To strengthen your triceps, you can do a dumbbell arm extension on an incline.
Execution technique:
- Slightly bend your knees and lean your body forward 45-60 degrees. Keep your back straight.
- Take dumbbells and bend your elbows at a right angle so that your shoulders are parallel to the floor.
- As you exhale, fully stretch your arms back.
- Stay on the end point, feeling the tension in your triceps.
- Then slowly bend your arms again, returning to the starting position.
At the end of the approach, a characteristic muscle burning sensation should be felt in the triceps.
Dumbbell bench press
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 standing dumbbell press.
Execution technique:
- Stand straight, raise the dumbbells to shoulder level. The elbows should be perpendicular to the ground.
- As you exhale, you need to squeeze them so that they are practically touching. The dumbbells should follow the same path. Don't fully extend your elbows.
- The dumbbells should then be lowered to the shoulders in a controlled manner.
Girls should also do this exercise. Women are often afraid to swing their shoulders, but they will not be able to significantly increase their size. As a result of the classes, they will acquire only a slight relief, which will relieve them of vagueness and clarify the contours of the body.
Training program
Circular workouts are most effective for weight loss, in which the complex exercises are performed non-stop one after the other. In one of those lessons, the muscles of the entire body are exercised. It is necessary to make 3-4 circles with breaks 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 squats | twenty |
| Dumbbell lunges | fifteen |
| Glute bridge | twenty |
| Row of dumbbells to the stomach | fifteen |
| Dumbbell Raise for Biceps | fifteen |
| Extension of the arms in slope towards the triceps | fifteen |
| Dumbbell shoulder press | fifteen |
| Abs in the press | 20-30 |
| Raise your legs lying on your back on the press | 15-20 |
It is worth performing such training 2-3 times a week. You do not need to exercise more often, as your muscles must have time to recover. On days off, you can do cardiovascular exercises that will speed up the weight loss process.
It is worth considering that losing weight is impossible without proper nutrition and a calorie deficit. The result depends on this by 70%. Also, you do not need a rigid diet, but a balanced diet. Then the muscles will be strengthened and the body will become slim and fit.