Чт, 24 мар 2016 Автор: Юлия Овчинникова
As popular wisdom says “If you don’t know where to keep
the path is likely to go the wrong way. ”
To achieve maximum results from training, you must
To begin with, set yourself the task to which you
will move.
Contents
Training at home for girls: выбираем цель и
schedule
The goal should be narrowly focused, then it will be much easier.
achieve its implementation.
For the growth of muscles in large quantities need calories, and
calorie intake should exceed their consumption during workouts.
The number of calories for each girl is calculated individually,
It depends on the physique and metabolic rate.
But the relief muscles will be, on the contrary, when burning fat,
which is achieved by reducing calorie intake. As you see
ways to achieve these goals are completely different, so you can’t
simultaneously lose weight and build muscle mass.
The same goes for developing endurance and increasing strength.
The first is achieved by a large number of repetitions with a small
load, the second – an increase in load with a small amount
repetitions.
You need to know that the execution of each program is necessary
devote at least 8 weeks, even better – 12. Exercises can be
change, but the goal of training during this period should be
one If you devote a week to losing weight, a week – building
muscle mass then efficiency will be
equate to zero.
As a rule, deciding to train at home,
girls pursue one goal – to make the figure more
attractive. What you need for this:
• It is necessary to lose weight – combining cardio and
power.
• It is necessary to bring muscles in tone – doing aerobics.
• If you need to increase muscle – we focus on power.
workouts.
Training at home for girls: видео-уроки
(overview: Gillian Michaels, Sean Ti, Leslie Sanson, domestic
trainers)
One of the most effective tools for training at home – video
lessons in which you can see all the subtleties of movement and
exercise.
Джиллиан Майклз — американский фитнес – тренер,
ее программа для тренировок в домашних условиях «Похудей за
неделю» завоевала любовь девушек во всем мире. In his
Gillian’s program skillfully combines cardio, strength and
abdominal exercises. First results that appear pretty
quickly, stimulate for further training. According to the girls,
engaged in this program, in combination with a reasonable diet can
achieve amazing results. There is one nuance – to train with
Michaels recommended in sneakers, doing barefoot, you can
injure your knees.
Шон Ти — еще один популярный тренер, автор
a number of dance fitness programs, different in level
difficulties. Особенно полюбившаяся для многих программа Focus
T 25 интересна тем, что занимает всего 25 минут, правда по
intensity is not inferior to a longer time
programs.
Лесли Сансон — автор методики «Ходим
дома». This set of exercises is designed to maintain
yourself in good physical shape with minimal cost. Perfect
suitable for people with sedentary lifestyles, people with
heavy weight or having health problems. In the first lesson
It is proposed to go one mile, then two, and so on until five. �”Walking”
Leslie incendiary and perky music.
Наталья Корх, так же известная как Наталья
Efremova – Russian trainer, former leader of the program
«Олимпийское утро» на 1 канале, автор программы «Домашняя
аэробика». The program is available to all women, regardless
on age, build and lifestyle.
Так же среди российских тренеров можно выделить Юлию
Синягину с уроками домашней аэробики, которая также
подходит для начинающих и Ольгу Новикову с ее
workouts in the fresh air.
Training at home for girls: для похудения
Programs designed for weight loss also increase
immunity, improve metabolism and positively affect
general body tone. Methods and programs are now huge
variety, can be practiced every day, every other day or
few times a week. Undoubtedly, in order to exercise
workout at home, need a lot of self-discipline. Of the items
required for home workouts may need fitball (ball
for fitness), jump rope and small dumbbells (sometimes they can
replace with bottles filled with water).
We present you some exercises that will help you.
lose weight:
Thigh Slimming Exercises:
• Squats. This exercise on the muscles of the buttocks and thighs.
Performed without taking the heels off the floor, with a straight back. To not
create extra strain on your knees, they should not go out
over the line of socks.
• Squatting the ball. It is carried out standing. Pinch the ball between
hips Straining the hips, squat while holding the ball.
• Bicycle. Lying on your back, thighs perpendicular to the floor, lower legs
parallel. Motion, imitating cycling. Performed
as long as you can. When performing you must feel
tension of the abdominal muscles, buttocks and thighs.
• Mahi. Performed стоя, с прямой спиной. Raise your leg
forward-up, then right foot swing to the right, left – to the left.
Work muscles inside the thighs.
• Ball squeeze. Performed лежа, с согнутыми ногами. Ball
fits between your knees. Tighten your hips, squeezing the ball. After 30
seconds relax and repeat the exercise.
• Mahi, lying on his stomach. Lift straight legs one at a time or
together.
• Swing a bent leg. Performed лежа на животе, руки под
chin up Bend your leg and swing up. This exercise
on the back of the thigh muscles.
• Lunges. Standing, step forward with one foot, lower yourself to
this leg, carrying on her body weight. The back foot is on the toe,
knee straightened.
Exercises on the outer thighs are presented in this
video:
Exercises for slimming buttocks:
• Raising the pelvis, lying on the floor. Bend your knees slightly
breed. Hands lie on the floor, palms down. Lift the buttocks
centimeters at 7-9 from the floor, lower without touching the floor, and again
lift up. Exercise is slow.
• Lying on your back, feet shoulder-width apart, feet on the floor, arms along
torso. Raise your legs to your chest, alternately, then one, then the second
the leg. The back should be firmly pressed to the floor, exercise
runs smoothly.
• Squats. Standing, hands on the waist, legs shoulder-width apart. With every
In the afternoon, the number of squats should be increased.
• Lying, legs straight. Raising the case by 45 degrees, we raise
legs, pressing them tightly to each other. Raising his legs by 20 cm
hold them for 5-7 seconds, omit. Repeat several approaches on
20 times.
• Exercise on fitball. Sit on it and start slowly
rotate the pelvis. The back is straight. When doing this exercise
the inner thigh muscles also work.
Exercises for weight loss on the press:
• Twisting. Lying on the floor, loin pressed to the floor, legs
bent, feet on the floor. When inhaling, raise the head and shoulders,
exhale lower.
• Reverse twisting. In the same position, on the inhale to lift not
только голову и плечи, но и бедра, на exhale lower.
• The starting position is the same. When inhaling, raise the body to the knees,
на exhale lower.
• Hanging on the horizontal bar, lift slightly bent legs to the chest.
It is important to maintain a vertical position of the body, not to swing.
• Lying to raise legs 90 degrees from the floor. Feet hold
straight, back from the floor can not tear.
• Lying on your back, bend your knee with your leg bent to
elbow of the opposite hand. Then do the other
by foot.
• Lie with your legs slightly bent at the knees and hold your hands behind your head.
Raise the torso until your breasts touch your knees.
The exercise is slow, for the first time enough 5
repetitions, in the following days the number of repetitions should be
increase
• Sit back and lean on your arms while sitting on the floor.
Raise your legs, bent at the knees, press them to the stomach. Then
lower and straighten. Legs can be raised both, and
the queue.
Training at home for girls: для укрепления мышц
and gaining relief
Improve relief, tighten muscles and eliminate the flabbiness of your hands
You can do the following exercises:
• Lifting your arms with dumbbells in front of you to shoulder level.
• dumbbell bench press. Dumbbell arms are spread apart.
bent at the elbows. As you exhale, we put our hands on the top, moving
arc-shaped trajectory. You can perform both sitting on a chair and
relying on its back and fitball.
• Tightening on the crossbar wide grip.
• Pushups.
• Press from the head while standing. A hand with a dumbbell to pull over your head,
then slowly lower it behind the head, bending over 90 degrees.
Return the hand to its original position. This exercise очень хорошо
separates the triceps from the rest of the muscles.
• Pulling up on the horizontal bar with reverse grip. Grab this
Exercise is not wide, while performing biceps.
• Bending of the arms with dumbbells in the elbow joint is also good
develops biceps.
Exercises to improve the relief of the hands are shown in this
video clip:
Training at home for girls: хитрости и полезные
tips
During training, you must comply with the following principles:
• Before starting a workout, muscles need to be “warmed up”, because
untrained muscles are more prone to injury, and ligaments –
stretching. In addition, when heated, the vessels dilate, which means
decreases the load on the heart. To warm up the muscles, you need
warm up lightly for 10 minutes.
• If there are any diseases, before workouts should
consult a doctor.
• If you do exercises with a load (for example, with
dumbbells), you need to choose the right weight. To do this,
Exercise 12 times. If the last few repetitions
given to you with difficulty – it means the weight is chosen correctly, if very
тяжело — вес нужно уменьшить, легко — increase
• Keep track of correct exercise, wrong
performed exercises at best will not give the desired effect, but
can sometimes even cause injury.
• To keep up the pace of training, you need to do between sets.
small breaks (30-40 seconds) to get the body
short respite.
• Do not forget about a reasonable diet and good sleep (at least
8 hours a day). You also need to consume a lot of fluid (at least
2 liters per day) – all this is needed to improve metabolism and
allows you to quickly get rid of unwanted pounds.
