How to exercise at home

Even if you do not have the opportunity to attend a gym, you can always do physical exercises at home. And on the total load on the body, they can practically not be different from the loads that are given by special power trainers. To get a portion of health you will only need a little free time and desire.

Choosing the time for classes

In order to start exercising at home, you need to think about choosing the most optimal time for them. Because it depends on it, what kind of work you can do.

If you intend to engage in the morning, then from the general complex it is necessary to remove all exercises that require a lot of force. At this time the body has not yet woken up completely, and it is better to limit oneself to regular gymnastics. And for the same reason, to prevent damage to the ligaments, it is not necessary to do exercises for the development of flexibility.

On the other hand, in the daytime the person is most active and still has enough strength. Therefore, it is at this time that you can do the most difficult physical exercises at home. The likelihood of injury due to an insufficient warm-up or overwork during this period is reduced to a minimum.

In the event that your lifestyle contributes to evening classes, then they should be done no later than 1,5-2 hours before going to bed. Otherwise, the active activity of the cardiovascular system can lead to insomnia or unproductive anxious sleep.

We prepare clothes and a place for classes

Clothes for sports should not impede the movement of the athlete. It is desirable that it is light and spacious or well stretched. Only in this case, when doing physical exercises at home, you will feel comfortable and achieve good results.

A place for future classes, too, should be given special attention. The most important thing is that in the circle it should be no less than your arms straightened in different directions. To avoid accidents, you should not touch them for furniture or interior items.

In fairness, it should be said that with a very large desire for full-time studies, half that diameter will be enough. Although in this case, you need to carefully choose the direction in which the swing will be done by hands or feet.

What exercises can be done at home

There are many different gymnastic exercises and sports complexes that you can do outside the gym. For example, a complex of physical exercises with dumbbells for a home includes the development of all muscle groups. The main thing is to divide exercises by types and understand which muscle group you are working on.

To create a load on the legs, you can use the usual sit-ups with dumbbells. If they become inadequate over time, it will be possible to switch to attacks with one foot to the side or forward. In this case, the load will increase due to the fact that the work is performed by only one limb.

If you want to pump up your back muscles, then the best exercise for this is pulling up a very wide grip. To increase the load in this case, you can tie one or both dumbbells to a belt on your belt.

To work out the pectoral muscles, you should do an elementary push-up from the floor or lie down on a bench and lift the dumbbells above you. By the way, this exercise also works well on triceps hands.

The same dumbbells work well for the development of the muscles of the chest during the divorce of straightened arms in different directions. To do this, lie down, bend your arms slightly in front of you and spread them in different directions. Then return to the place and make the necessary number of repetitions.

Recommended for different sets of physical exercises for the press are mainly divided into working out its lower, upper and lateral parts. The lower press swings well when swinging upside down, and the upper press when the trunk is raised from a prone position. If during the last exercise to get right elbow to the left knee, and left - to the right, then the side muscles of the press will be well developed.

Doing physical exercises at home, you become healthier!