Every person has such moments in his life when thoughts about the beauty of his body come. Everyone starts to wonder how to remove the stomach, how to strengthen the press, how to remove excess pounds from the buttocks, etc. Sports activities will help to correct all the shortcomings. But many simply do not have time to attend sports clubs, some just feel embarrassed, so you can resort to such a variant as playing sports at home.
How to start playing sports at home
In the morning, without getting out of bed, try to do the following exercises. Spread your arms out to the sides, lying on your back, bend your knees. Raise your back, leaning on the shoulders and head, while relaxing the muscles of the neck and hands. Hold in this position for about five seconds. Then, lower your back and relax for the same time. Do this exercise several times.
Lying on your back, maximally pull your stomach into yourself. Hold in this position for about 15 seconds. Repeat this exercise several times. Then lift the elongated legs 30-45 degrees and lock in this position for a while, lower. Repeat this step several times. These morning exercises will help your body to warm up after an overnight rest.
To achieve the desired results with home exercises, you must observe certain conditions.
- Classes should be regular.
- It is necessary to develop a set of exercises individually for oneself, so that the load is more likely to be on the problem parts. For example, if you need to remove the stomach, then you need exercises with an effect on the abdominal muscles, strengthen your back, accordingly exercises with a load on the muscles of the back, etc.,
- The load should gradually increase.
- Also it is necessary to observe the systematic nature of the exercises. For example, warm-up, strength exercises, cardio exercises.
The complex of exercises for doing sports at home you can develop yourself or with the help of a specialist.
What to choose for a home gym
An irreplaceable thing is a special sports mat. It is not only convenient, but it will also provide you with safety while doing the exercises. A special mat protects you from falls, bruises, sprains and other injuries.
The simplest way that helps maintain joints and muscles in working condition, as well as reduce calories is walking. If you have the opportunity, then purchase a walkway. This simulator does not take up much space, it can adjust the load. During walking, it is lost per kilogram of weight approximately 12 kcal / h.
Also good is the treadmill. On such a simulator, the slope of the surface, the speed of run, and the distance are regulated.
An excellent load on the muscles can be done by doing on an exercise bike. Even with a small speed, the muscles of the body are continuously loaded. When exercising on simulators, light, heart and blood circulation train simultaneously.
The most accessible equipment for playing sports at home is the skipping rope. With her help, you can strengthen the muscles of the back and legs.
It is necessary in the house to have dumbbells, and of different weights, for a gradual load. With the help of a dumbbell arm, neck, shoulders and chest are well strengthened.
For those women who want to buy a beautiful waist, the hoop is indispensable. It is desirable that it should be metallic. With a regular lesson with a hoop for 20 minutes a day, you will achieve positive results after a couple of months.
Exercises at home can be performed to music, watching favorite shows, talking with loved ones. This is very convenient, because you can play sports at a time convenient for you, controlling everything that happens at home. But do not forget that everything should be in moderation, increase the load should be gradually on the body, so as not to harm. If you have health problems, then it's worth to consult a doctor. Perhaps part of the exercises that you plan to do will have to be excluded from the complex.