How can girls start doing fitness at home to lose weight?

Every person wants to be healthy and have a beautiful body shape. For this, various sets of exercises are provided that keep the whole body in good shape, providing a healing effect on it. Or they develop some of the muscles, and thus naturally correct them.

Let's consider how to do fitness correctly, what this area is, and what benefits a person receives from these activities.

Choosing a direction

Proper fitness training involves achieving certain results without causing harm to the human body. Initially, clearly decide for yourself why you need this.

All exercises form specific programs and are intended for:

losing weight, reducing total body weight;
eliminating excess volume in problem areas of the body;
to maintain health and prevent diseases;
in order to restore abilities after suffering any injuries;
strength exercises to increase muscle mass.

The main requirement for such training is not to harm your body and not to take medications that have contraindications and side effects.

As you can see, it is important to decide what goal you want to achieve and start achieving it through regular training.

Workouts at the fitness club

The main advantages of fitness classes in the gym include:

availability of a comprehensive range of simulators and equipment;
the opportunity to study under the supervision of an experienced instructor who will give timely advice;
work in a group of several people.

The latter will help make the training process varied and develop the spirit of competition. It will also make it easier for a beginner to enter the world of fitness - more experienced people will help them get comfortable in the gym. In the future, when group training stops bringing results, you should switch to an individual regimen - it is very important to determine this moment in a timely manner in order to continue to fully progress.

Planning

Let's look at how to start fitness correctly. A plan should be drawn up that includes:

The timing of the training should correspond to your natural daily routine;
make adjustments to your daily diet;
decide on the place of classes, take into account their cost and time of getting to the sports complex;
set a clear goal of achieving a certain result after a specific period of time.

Success can only be achieved if they are carried out regularly, and for this it is necessary to avoid extraneous factors that could prevent their implementation. A person’s future lifestyle and its results will depend on a correctly drawn up plan.

The correctness of the training

One of the important factors is the professionally competent preparation of physical activity, namely the selection of exercises that will form a complex to achieve the goal.

To achieve the desired result, it is important that the right fitness exercises are selected. To do this, you need to contact a professional fitness trainer who:

carefully familiarize yourself with the physical condition of your body;
previous diseases, possible contraindications;
finds out what goal you want to achieve as a result of classes and after what period of time;
get acquainted with the daily routine, namely how much time you are willing to devote to sports;
will find out your daily diet and possibly make adjustments to it.

Only after this will he be able to draw up an individual plan, write down a list of exercises, the number of repetitions and sets, as well as the strength loads used. Over time, this plan will be adjusted to increase the rationality of these activities and accelerate the achievement of results.

What exercises do beginners need to learn?

Fitness for beginners should include basic elements that will help accustom the body to physical activity, improve muscle coordination, hone technique, lose weight, provoke muscle growth, increase strength and endurance.

List of exercises for beginner athletes:

Initial position	Exercise	What works
Lying emphasis	Push-ups. Lower your body as close to the floor as possible, and then lift it, straightening your arms. Make sure your arms are at shoulder level and your back is straight.	Shoulder girdle
Standing, hands with dumbbells above shoulders	Smoothly raise and lower the projectiles.	Shoulders
Standing, feet at shoulder level	Squat down, pushing your buttocks back and putting the weight on your heels, and then rise up. Make sure your back is straight and your knees do not go beyond your toes. The exercise can be performed with dumbbells.	Muscles of the buttocks, legs, abs, lower back
Standing, holding 2-3 kg dumbbells	Raise your arms to the sides so that they are slightly higher than your shoulders, then slowly lower them. This element perfectly develops the shoulders.	Muscles of the back, shoulders
Stand on a small hill (threshold or step) with shells in your hands	Smoothly rise onto your toes, and then lower yourself. Work at full range.	Caviar
Standing, holding 3 kg dumbbells	Bend your arms with the apparatus so that they are at shoulder level, then lower them.	Biceps
Stand with dumbbells in your hands in front of a hill that is slightly below your knees.	Rise up onto it with one leg, and then lower back down onto the other limb. Repeat for both legs.	Muscles of legs, buttocks
Support while lying down, but rest on your forearms, not your palms	Hold the plank position for 30 seconds. Make sure your back is straight, tighten your abs and buttocks. This effective exercise can be performed on your side, back, with your arm or leg, or opposite limbs raised.	Will help strengthen the muscle corset, arms and lower body.
Lying position	Raise your legs from a lying position. When moving, do not bend your knees, move smoothly, without succumbing to the force of inertia.	Press
Lying position, raise your arms up, legs bent at the knees at a right angle.	Stretch the limb forward and then bend it again. Repeat for the other limb.	Press
Lying down	Raise your arms with dumbbells, fixate on the top point for a few seconds, and then smoothly return.	Muscles of the sternum
Rest your arm and leg, bent at the knee, on a bench or low table, free arm bent at the elbow with the apparatus	Smoothly move it back, fully extending it, and then lower it.	Triceps

Attention! These exercises are suitable for women and men. The main thing is to choose the right weight of the shells. If you want to increase muscle size, then use dumbbells with which you can perform no more than 12 repetitions. To lose weight, use lighter equipment that will allow you to perform 15 repetitions or more at a fast pace without compromising your technique.

Classes for women

Representatives of the fair half need special attention, including during training.

Proper fitness for women involves achieving certain goals. Basically, such classes have the following tasks:

general health benefits and disease prevention;
weight loss, weight loss;
correction of problem areas of the body, reducing their volume;
health-improving exercises during pregnancy;
achieving muscle elasticity in certain parts of the body.

It is very important to choose the right exercises so as not to harm your health.

The correctness of visiting the gym

Let’s take a closer look at how to properly attend fitness and get the maximum result from it. You need to take this seriously and adhere to some rules:

workouts should be regular, it is not recommended to skip them;
the mood should be cheerful and cheerful;
It is important that the sports uniform and other accessories match;
After classes you need to take water procedures.

You need to understand that the first step is to warm up and warm up all the muscles. Then the load is increased and work is carried out with a specific muscle group, pursuing the set goal.

During high-quality exercises, profuse sweating occurs.

After which it is necessary to take water procedures, which meets hygiene requirements and will contribute to rest and rapid recovery of the body.

High Repetition Exercises and Fitness Program for Beginners

Workouts must be built according to a specific plan; aimless visits to the gym are not productive. The presented fitness program is specially designed for beginner athletes. It is based on high-repetition exercises performed at a fast pace.

Monday:

Warm up - 10 minutes on the treadmill, light muscle stretching;
Squats with an empty bar (3x15);
Alternating forward lunges (3x20);
Hack machine press with minimal weight (3x12);
Jumping out of a deep squat (3x15);
Raising the legs in a sitting machine (3x12);
Lifting the body onto the press while sitting in a Roman chair (3x15).

Wednesday:

Warm-up - 10 minutes on an elliptical, fitness elements for stretching muscles;
Bench press with empty bar (3x15);
Push-ups with emphasis on the knees (3x12);
Pressing light dumbbells from behind the head on the triceps of the arms (3x15);
Dumbbell fly (3x12);
Smith rack press from an incline bench (3x12);
Abdominal vacuum (3 approaches maximum).

Friday:

Warm up - 10 minutes on an exercise bike, light muscle stretching;
Bent-over row of an empty bar to the belt (3x15);
Arnold press for deltoids (3x12);
Row of a wide bar to the belt in a block machine (3x15);
Dumbbell flyes from a standing position (3x12);
Wide bar row behind the head in a block machine (3x15);
Plank (3 sets of 20 seconds).

The presented fitness program is designed for 2 months of classes. After this it needs to be changed.

Exercises at home

There are people who, for a number of reasons, decided to study at home. To organize proper fitness at home, you need to:

choose a suitable room, if possible, equip it with a special rug and other accessories;
ensure its ventilation before and after training;
take care of suitable music;
develop an individual plan and strictly adhere to it;
monitor the correct execution of exercises;
Don’t feel sorry for yourself and invest in the quality of your training.

At home, you can achieve the desired results, but you will need to show your own willpower and practice with complete dedication. After all, there is no coach or comrades near you who can motivate you to achieve success.

How to do fitness correctly

For beginners, an important point is to understand how to start doing fitness so as not to “burn out” quickly and not lose interest at the very beginning. The first thing here is not the need to force yourself to sign up for a club or gym. Only self-motivation and following the recommendations will help not only not to quit training halfway through, but also to achieve the desired results - lose weight, strengthen muscles, or simply maintain good physical performance.

Therefore, when starting fitness classes, you need to immediately consider the following:

Don't expect instant results. Progress will take time.
Training should not be overly exhausting, especially in the beginning.
It is worth following a moderate training regimen, without trying to increase the pace, load, or number of training days too quickly. This can not only lead to overwork, but even undermine your health.
During classes, safety precautions must be observed, starting from the need to warm up to reduce the risk of injury to the need for backup when working with heavy weights (belt, partner).
The movements must be performed correctly - only in this case will it be possible to obtain the expected result in an extremely short time.

The same type of activities should not be repeated every day. In order for the involved muscle groups to have time to recover, they need to be given rest. Therefore, you must either take one or two days off between workouts, or alternate between different load modes throughout the week. For example: Monday, Wednesday, Friday – work with weights, strength; Tuesday, Thursday, Saturday – cardio training.

Classes for men

Proper fitness for men involves heavy physical activity. The main aspects do not change:

The first thing to do is warm up;
then working out selected muscle groups;
you need to strictly adhere to the drawn up plan, perform the exercises correctly and strictly adhere to the trainer’s recommendations;
After training, water procedures are performed; swimming in the pool is good.