Fitness in house conditions: effective sets of exercises"

Today everyone wants to have a slender, sound and beautiful body. In this regard both among girls, and among guys campaigns to the gym, fitness classes and crossfity are popular. There is a set of programs and exercise machines for only beginning work on the body and for more "advanced" visitors. Let's understand nuances of fitness and we will consider some exercises.

Fitness classes

One of the first questions arising at beginners — whether gives fitness something, except the muscle bulk and by what risks occupations are accompanied.

Advantage

The main advantage of fitness classes, certainly, consists in increase in muscle bulk.

Learn more about fitness yoga.

Besides, the fitness has a set of other pluses:

• physical activities increase production of serotonin — happiness hormone. In practice it leads to increase in resistance to stress and decrease in irritability;
• tempers a body, increasing immunity and strengthening an organism that does it more resistant to diseases and injuries;
• trainings do the person to more vigorous;
• fitness classes have considerable positive impact on psychological state of training, help to find self-confidence, to get rid of shyness;
• loadings stimulate work of heart, and the organism is more saturated with oxygen that improves work of all bodies.

Harm and contraindications

Nevertheless, despite considerable advantage, the fitness has also some minuses:

• results become noticeable only in the long term, that is in two-three months. Many expect to change in two-three weeks that is in a root wrong;
• high risk of a trauma. Many beginners try at once "to pull up trees", neglecting safety rules that leads to stretchings, dislocations, and sometimes and to changes.

Important! The fitness considerably loads an organism, and therefore in case of feeling sick or turbidity in eyes stop a training and be restored. Before the occupations consult with the doctor to learn about possible contraindications to certain types of loadings.

Besides, an opportunity to do fitness directly is connected with human health.

The admissible physical activity is limited by the following diseases and contraindications:

• problems with a cardiovascular system, diabetes (occupations run);
• skin diseases, epilepsy, pneumonia and heart disease (swimming);
• existence of problems with a back (aerobics);
• varicosity (load of legs).

Types

The word "fitness" is used by most of people as the collective concept including different types of trainings and physical activities however there is a set of the types of fitness differing on exercises and the involved groups of muscles.

Here the most popular of them:

• workout — the discipline, the most popular among teenagers. Occupations on bars and a horizontal bar which can be found practically on any platform are the cornerstone of workout;
• stretching — "extension", set of exercises focused on increase in elasticity of muscles and strengthening of ligaments and sinews. Stretching is also used as warm-up for avoidance of injuries at physical activities;
• crossfit — the type of fitness consisting in intensive performance of exercises and their constant change to involve the maximum quantity of muscles. Crossfit includes both exercises with exercise machines, and run, and swimming;
• the aerobics — represents mix from exercises on an extension, the physical activities and choreographic movements which are carried out under music;
• bodybuilding — a set of exercises directed to intensive accumulation of muscle bulk, in particular, on hands and a breast. It is characterized by high energy consumption that allows to lose excess weight in quite short terms;
• Pilates — has similarity to stretching, but is focused on use of belly breath.

Video: about types of fitness

Groups

Irrespective of a type of fitness, exercises are divided into groups on type of loadings:

• the power exercises consisting in use of exercise machines with high intensity and focused on a set of muscle bulk. These exercises help to lose quickly weight and to give to a body harmonious, fit look;
• aerobic exercises have smaller intensity, than power, and are aimed at the development of a cardiovascular system. They are characterized by low intensity and are not connected with power simulators. The best example of such exercises — occupations on an orbitreka and the racetrack.

Whether you know? Many countries include crossfit in programs of preparation of security agencies and firefighters.

Besides, exercises differ also with what groups of muscles they involve:

• several groups of muscles and joints which influence all organism are involved in general exercises and contribute to the general physical development;
• the isolating exercises are aimed at the development of one concrete muscle and do not involve others. Are the most suitable for those who want to strengthen a separate part of a body pointwise.

General exercises are a fitness basis, and all beginners resort to them while isolating already they are selected for each training individually.

What stock can be used

Sports equipment — the integral element of fitness. There is a huge number of the various objects used for performance of exercises.

Whether you know? Elastic tapes differ on elasticity. For designation of degree of elasticity the developers resort to use of different flowers, but yellow — the standard color for the least elastic elastic bands.

Here some of them:

• the elastic tape or expander — represents a latex tape and is used in exercises on an extension for increase in their efficiency. Usability, compactness and availability helped an expander to win popularity quickly. One of examples of use: to sit down, having arranged a leg on the middle of a tape, the ends of a tape to pick up and arrange hands at the level of shoulders, having bent in elbows and to carry out squats;
• the fitball (also known as a sphere for fitness) — represents an inflatable ball from latex on which the person leans when performing exercises. Due to need to balance on a sphere training spends additional energy, raising thereby load of muscles and enhancing effect of trainings. One of such exercises — raising of a basin from a prone position, having put legs on a sphere. It is convenient to carry out static exercises with a small ball;
• disk — the element of sports equipment representing two circles fastened by means of the bearing rotating relatively each other. It is used as a support for exercises and helps to increase load of an organism at the expense of energy costs of stabilization of a body. One of examples of exercises with a disk — to rise on it and to rotate the case, helping itself hands;
• gym roller or the roller — a wheel with the handle passed in the center by means of which, first of all, exercises on a press are carried out. Except muscles of belly department, the roller involves muscles of hands. One of possible exercises — having kneelt, to arrange the roller before itself and to be extended as much as possible before, having returned then to initial situation;
• the ring — represents a ring from latex, is used mainly in Pilates. Exercise option with a ring: to place it around legs and to disconnect-close them, overcoming ring resistance.

The best fitness exercises in house conditions

Cases when people cannot are frequent or do not want to visit the gym (financial difficulties, shyness, considerable remoteness of sports club from the house). For such cases there are exercises suitable for performance in house conditions and at the same time not less effective, than loadings in the hall.

It is important to remember that before any loadings it is required to do warm-up and to prepare all organism for fitness to avoid injuries.

Important! Some of the presented exercises demand existence of dumbbells. However they can be replaced with bottles with water or sand.

The most optimal variant for the house is to do warm-up similar to that that was at you at school at physical education classes: rotations of the head and case, inclinations and so on. It is also important to carry out all exercises in several approaches.

Video: fitness a training for beginners in house conditions

Hands and shoulders

Let's consider several exercises for this group of muscles:

1. Return push-ups. To sit down on a floor and to take away hands back, having arranged them approximately in 20 cm from a basin fingers towards feet. After that lift a basin and be wrung out, on a breath bending hands before lowering of a basin on the earth and unbending hands on an exhalation, again lifting it. Loading can be reduced by movement of a basin closer to legs and is simplified by shift closer to hands. After performance of 15-20 bendings extensions of hands accept prone positions for 20–30 seconds, having become straight and having involved a press.
2. The French press because of the head. Lying on a back, raise over yourself the hands which are a little inclined to the head. Having picked up a weighting compound, on a breath you bend them until the weighting compound does not touch the head, and then on an exhalation return them to a starting position. 15–20 times repeat.

Breast

Exercises:

1. Push-ups. An emphasis lying, hands are straightened. On a breath we fall most low, but we do not concern a floor then we exhale and we come back to initial situation. The minimum quantity of push-ups — 10.
2. Data of hands with dumbbells. Lying on a back, straighten hands with dumbbells and move apart them in the parties. On an exhalation of a hand come down before themselves, to a breath — return to initial situation.

Back

Exercises for back muscles:

1. Draft of dumbbells in an inclination. To incline a back in a waist by 90 degrees and to bend a little legs in knees. On a hand exhalation with dumbbells, without coming off a body, rise to a belt, elbows leave strictly back. To a breath of a hand return to a starting position. To carry out 15–20 repetitions.
2. Lying on a stomach, extend hands before yourself. Hands and legs rise by small height and are late in such situation for several seconds then they return to a starting position. 10 times are carried out.

Press

Such exercises will be suitable for a press:

1. Lying on a back, stuff up hands for the head. We tear off shovels from a floor, and legs we imitate driving the bicycle, bending in turn knees and trying to reach to the bent knee an opposite elbow. About 25 times on each leg are executed.
2. Raising of hands and legs. Lying on a back, bend hands in shoulders by 45 degrees, legs — under the same corner in a belt. Rise by an exhalation of a hand and leg and fingers of hands as much as possible reach for feet, to a breath — return to initial situation. 10 times are carried out.

Buttocks and legs

For study of muscles of buttocks and legs such exercises are effective:

1. Standing, arrange legs on basin width. The basin falls by a breath to the level at which hips will be parallel to a floor. On an exhalation we revert to the original state. For complication it is possible to pick up a weighting compound. 20 times are carried out.
2. Raising of a basin lying. Lying on a back, bend legs in knees. On an exhalation we lift a basin to the level at which the body from knees to shoulders creates a straight line, on a breath we accept a starting position. For complication it is possible to pick up a weighting compound and to hold it around a basin. 20 times are carried out.

Example of the program of trainings in gym

Irrespective of, you are engaged in the gym or at home, a key to successful trainings is correctly picked up program. In this regard we bring to your attention examples of such programs.

For women

Despite a widespread stereotype that power loadings do the girl's body mannish occupations with dumbbells and a bar in sports club — the shortest way to a distinguished figure if competently to pick up weight.

Get acquainted with a complex of the best exercises for women in gym.

Let's consider three sets of exercises calculated on three occupations a week (1 complex = 1 day of occupations). Weight should be chosen, having held consultation with the trainer.

	Complex 1	Approaches/times
1	Squats	3х15
2	Attack with dumbbells in hands	3х20
3	Draft of a dumbbell one hand to a belt	3х20
4	Pullings up	3х5
5	Bar press on an inclined bench	3х12
	Complex 2
1	Thirst of a bar for a belt	3х15
2	Draft of the block narrow hold to a breast	3х12
3	Squats from dumbbells, legs are widely placed	3х15
4	Squat on one leg with a bar	3х20
5	The book on a press	3х20
	Complex 3
1	Stanovy draft	3х15
2	Squats, a hind leg on a bench	3х20
3	Draft of the lower block narrow grasps to a belt in a sitting position	3х12
4	Press lying a dumbbell	3х12
5	Distributing of dumbbells	3х12

Video: the program of trainings for women in gym

For men

It is more loading for men, than for women that is explained by physiological features. For men the program calculated for one and a half months is offered.

Read in more detail how it is correct to be engaged in gym to the man.

Part of the offered exercises demand use of bars and exercise machines in this connection we recommend to appeal to the trainer of the gym to show the correct performance of exercises and to secure.

	Breast, bicepses, stomach muscles	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
1	Press of a bar lying	3х12	3х10	3х8	3х6	3х6	3х6
2	Press of a bar lying in an inclination	2–3х12	2–3х10	2–3х8	2–3х6	2–3х6	2–3х6
3	Bars on a breast	1–3х12	1–3х10	1–3х8	1–3х6	1–3х6	1–3х6
4	Raising of a bar on bicepses	3х12	3х10	3х8	3х6	3х6	3х6
5	Raising of dumbbells on a biceps in an inclination lying on a back	2х12	2х10	2х8	2х6	2х6	2х6
6	Raising of EZ of a bar on Scott's bench	3х12	3х10	3х8	3х6	3х6	3х6
7	Exercise on stomach muscles	3–4х16	3–4х16	3–4х16	3–4х16	3–4х16	3–4х16
	Legs, shoulders, stomach muscles	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
1	Squats with a bar on a back / Stanovaya draft of legs	4х12	4х10	4х8	4х6	4х6	4х6
2	The Romanian bar / Bending of legs in the exercise machine	3х12	3х10	3х8	3х6	3х6	3х6
3	Press legs	3х12	3х10	3х8	3х6	3х6	3х6
4	Bar press from a breast sitting / the Press of dumbbells sitting	3х12	3х10	3х8	3х6	3х6	3х6
5	Raising of dumbbells in the parties	3х12	3х10	3х8	3х6	3х6	3х6
6	Divorce of dumbbells in the parties lying on a stomach in an inclination	2х12	2х10	2х8	2х6	2х6	2х6
7	Thirst of a bar for a breast	2х12	2х10	2х8	2х6	2х6	2х6
8	Exercise on stomach muscles	2–3х16	2–3х16	2–3х16	2–3х16	2–3х16	2–3х16
	Back, tricepses, stomach muscles	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
1	Draft of a bar standing in an inclination	4х12	4х10	4х8	4х6	4х6	4х6
2	1–3 / Thirst of the top block for a breast / 4–6 For heads / Pullings up	3х12	3х10	3х8	3х6	3х6	3х6
3	Pullover at the top block	3х12	3х10	3х8	3х6	3х6	3х6
4	The return push-ups from a bench on tricepses	3х12	3х10	3х8	3х6	3х6	3х6
5	The French press of a dumbbell sitting	2х12	2х10	2х8	2х6	2х6	2х6
6	Extension of hands at the top block	3х12	3х10	3х8	3х6	3х6	3х6
7	Exercise on stomach muscles	2–3х16	2–3х16	2–3х16	2–3х16	2–3х16	2–3х16

Video: the program of trainings on 3 times a week for gym

Councils for beginners

If you the beginner and are only going to begin to practice fitness, you should not try to choose from start the intensive schedule of occupations or exercise with a big weight. Many beginners on a wave of enthusiasm try to receive quickly result and to be engaged much, but in practice only harm themselves.

We advise to get acquainted with a set of exercises for all body.

For avoidance of the most frequent mistakes we will give several councils for beginners:

1. Occupations need regularity. Establish the accurate schedule of occupations and steadily adhere to it. The optimum schedule of occupations — 3–4 times a week. The admission of a training or class in the scheme "week of loadings — week of rest" will only do much harm as level all achievements from occupations.
2. Before occupations it is necessary to do warm-up. It helps to liberate an organism and to prepare gradually for the forthcoming loadings and also to reduce risk of getting injured.
3. Each organism is individual and therefore before beginning to do fitness, it is desirable to consult the doctor. Perhaps, some types of loadings are contraindicated to you, and knowledge of it will help to be the schedule of exercises correctly.
4. Define the purpose of occupations. Decide that you want from occupations — to lose weight, to gain muscle bulk, to pump up hands or legs, and proceeding from the purpose make a training course.
5. Consult with the trainer. The trainer will help to make the program of a training, will show performance of exercises and will check correctness of execution.
6. Gradually increase loadings. To you it is not necessary to begin occupations with difficult exercises or big weight because it is injury-causing, as well as you should not be engaged long with one weight — trainings will cease to bring result. Begin with small weight and gradually increase it.
7. Do fitness with the friend/girlfriend. You each other will urge on to do not miss a training and will be with whom to discuss the got experience.
8. Periodically change the program. The constant program of trainings will cause accustoming in an organism, and muscles will cease to be loaded, not to mention uneven development of an organism. The most optimum is carrying out within a week of three different trainings on various groups of muscles with full change of exercises of times a month.
9. Be psychologically prepared for loadings. The first two months of occupations always the most difficult for the organism which did not get used to physical activities. But if during this period you were occupied honestly and did not miss a training, then will be able to enter a rhythm, and further will be engaged more simply.

The fitness is not something superdifficult. Occupations demand only desire to change and be ready to loadings and change of a daily routine, and at the same time advantages are huge. If do not want to go to the gym because you hesitate of yourself, be engaged houses, the main thing — desire!

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