Sets of exercises for the development of physical qualities

With the right approach, physical exercise at home can successfully combat excess weight even in the absence of special equipment. There are quite effective exercises for beginners; you just need to practice according to a carefully selected program. Then the result will definitely come, even if you haven’t done fitness at all before.

Training at home is an ideal option for beginners. They have a number of advantages:

• the opportunity to train at a convenient time;
• comfortable environment;
• no gym costs.

Principles of conducting classes

Follow the below principles for training at home, and they will definitely bring positive results.

Frequency of classes

By training at home, we can manage our time more flexibly, so classes can be done more often than in the gym. In addition, at home we will not be able to give ourselves the same load as when using professional equipment. This disadvantage is compensated by a large number of activities. Beginners are recommended to exercise 3 times a week, more experienced - 4.

Increasing loads and intensity

Muscles get used to stable loads and intensity of exercise, and therefore stop developing. For the effect to be permanent, you need to load them more:

• do more repetitions;
• increase the number of approaches;
• leave the muscles loaded longer (reduce the pace of execution);
• increase the weight of shells;
• take shorter intervals between approaches.

There is no need to strive to use all the opportunities to complicate the exercises at once. Introduce them gradually, listening to your muscles.

Warm-up and cool-down

Any training process should begin with a warm-up. This will prepare the muscles for the load. At the end of the session, a cool-down is done to bring the muscles back to normal.

Sports equipment

Despite the fact that classes take place at home, they are recommended to be carried out in sportswear and shoes. This equipment provides comfort and safety. Wear clothing that fits: loose enough, but not interfering with movement.

Duration of training

The total duration of a home workout should be 40-50 minutes. This includes a warm-up and cool-down. They take 5 minutes each, that is, the physical exercise itself will last 30-40 minutes. This is quite enough to load the muscles well and get results.

Comfortable conditions

In order not to waste time, many try to combine physical exercise with watching their favorite TV show or series. It is not right. Nothing should distract you from your studies. You need to concentrate on training. It is better to carry it out in a separate room where no one will disturb. The maximum allowed is to create an unobtrusive musical background. If possible, open the window and remove all unnecessary items. Cluttering space is a risk of injury.

Variety of exercises

Even a successful training program gradually loses its effectiveness. Therefore, over time, adjustments need to be made to it. A variety of exercises will also be positive for the muscles and will make the training process more interesting.

Exercises for home and rules for doing them

First, I will introduce you to the exercises, and at the end I will tell you how to use them, which exercises to choose with your own weight, how many times to repeat them and how often to train.

And immediately remember the first rule: exercises should be comfortable. If you are not comfortable doing the exercise, then you are doing it incorrectly. Get into the essence, read the description of the exercise, do not limit yourself to just looking at the pictures. Then you will get much more benefit from doing simple home exercises.

Exercises should be performed smoothly, without sudden movements. But not too slow either. There should be a natural pace. For example, take 1-2 seconds to lift your body or limbs, and about 2 seconds to lower them. And do not make delays in intermediate positions (in the initial and final positions).

When performing exercises, you need to breathe correctly. Pay close attention to this! Each exercise is given a description with breathing rules.

Almost any bodyweight exercise can be made more difficult by holding small dumbbells, putting weights on your legs, or wearing a weight vest. But you need to complicate the exercises only when you can easily cope with their standard form - without additional weight.

Some bodyweight exercises can be combined into one approach. For example, abdominal exercises can be performed consistently without rest. This will significantly increase their effectiveness. The abs will quickly become sculpted and muscular. If you combine exercises such as squats and push-ups, it will have a powerful effect on losing weight and improving overall fitness. Of course, your weight loss effects will greatly depend on your diet.

Each exercise must be performed in 2-3 sets of 15 or more times. A smaller volume of loads, as a rule, does not give noticeable results. Rest between sets until your breathing is completely restored.

And just remember that some home workout exercises take time to master. The fact that the exercise did not work out right away only says that you are not yet sufficiently developed in various body parameters: coordination, flexibility, endurance and strength in different areas of the body. By learning to perform the most difficult exercises for you, you will take a big step forward in your physical and psychophysiological development. After all, even ordinary physical exercises seriously develop the brain-muscle connection, improve the circulatory system and generally stimulate a lot of systems and organs, on the coordinated work of which literally everything in your life depends.

So here is my list of exercises for home.

Sports equipment for classes

You don’t need expensive professional equipment for training at home, but you can’t do without a minimum set of equipment. Here's what we recommend you have with you:

• dumbbells. For strength training outside the gym, this is an indispensable piece of equipment. Buy collapsible models: for men - 20 kg, for women - 10 kg;
• weighted vest. This equipment is similar to body armor, but it is weighted with sandbags. The weight of the vest can be varied. This is a good way to add mass to your body for squats, pull-ups, push-ups, etc.;
• fitness expander. This is a convenient piece of equipment that is great for practicing at home. It can be selected according to the tension force: for beginners - minimal, for experienced ones - more rigid. Using an expander, you can train various muscle groups;
• wall horizontal bar. It attaches quite easily to the wall. There are different models, for example, with parallel bars.

There is no need to rush to the store and buy everything listed above. For successful training, at least one name is enough. Choose what you like best and exercise for your health.

Jumping arms up

This is a good jumping exercise that develops the leg muscles and trains the cardiovascular and respiratory systems. The exercise also develops coordination well and causes a noticeable increase in heart rate.

Be sure to perform jumps in good sports shoes! You can perform 30-50 or more jumps at a time. It is worth repeating this in 2-3 approaches. Breathing is voluntary, rhythmic.

It is important to remember that this exercise is contraindicated if you have serious problems with the spine and veins in the legs.

Bodyweight exercises

If you choose the right training program, even exercises without additional equipment can bring tangible results. It all depends on what goal you set for yourself: gain weight or get rid of excess weight.

Mass gain

To get good results and build muscle mass, you don’t have to carry heavy equipment. You can also develop muscles well with bodyweight exercises. For greater efficiency, you can add a backpack with something heavy. The following exercises are recommended:

• vertical push-ups;
• pushups;
• back push-ups;
• push-ups between supports;
• reverse grip pull-ups.

Weight loss

If you reasonably believe that you have problems with excess weight, then it’s time to take care of yourself. But in this case, it is not at all necessary to spend money on classes in the gym with a fitness trainer. You can get rid of extra pounds at home. It is enough to devote at least 15 minutes a day to exercise. But you need to take into account that you need to practice at a high pace. Only under this condition will you soon see how your figure changes.

You can start fat-burning workouts with the following exercises:

• warm-up;
• squats;
• pushups;
• bar;
• twisting the torso;
• jumping lunges.

Such exercises can be effective for both beginners and experienced ones. They are recommended for both men and women not only for weight loss, but also for building muscle. Such exercises have the following positive effects:

• general strengthening of the body;
• normalization of weight, acquisition of a slim figure;
• emotional uplift against the background of obtaining noticeable results;
• increase in muscle mass with regular training;
• increasing skin elasticity.

And this result can be achieved without additional costs. It is enough to use available tools at home.

Forward bends

This is another home workout exercise that has been used by an entire army of fitness enthusiasts! Again, because people did not understand the essence of the exercise. And its essence is to bend exclusively through the work of the hip joints, and not through flexion of the spine.

Bends forward are great for developing flexibility and strengthening your back muscles. In addition, bending over with additional load perfectly develops the muscles of the back of the thighs and the muscles of the buttocks.

Performing forward bends

We stand up straight. Feet shoulder-width apart or wider. Don't put your feet together! It is not necessary. Start bending by moving your pelvis back and tensing your lower back - lower back. It should be bent to the position of a natural arch - lordosis.

Next, carefully and quickly bend over, trying to reach the floor with your hands. Your legs can be slightly bent at the knees. And you definitely shouldn’t keep them absolutely straight. This is extremely harmful to the knee joints. Not every person is able to reach, let alone the floor, even his own knees, if he holds his back correctly. But this is not a reason to be upset! Regular bending will gradually increase your flexibility, at the same time solving a lot of problems with posture and spine.

Bend over as far as possible and stop. Hold this position for a moment. Feel the stretch in the muscles behind your knees and at the back of your thighs. Then vigorously return to the starting position. Repeat the exercise 2-3 sets 15-25 times. It’s not a bad idea to do 50-100 inclines every day in total per day at any convenient time.

Bend forward. Initial position.

Forward lean

When bending, breathe like this: when bending, inhale, when bending, exhale.

Lesson programs

A complex scheduled by number of repetitions and days is called a program. Depending on what goals a person pursues, his own training method is selected. As a rule, the trainer selects a set of exercises for the trainee, but after studying the necessary literature, you can cope with this task yourself.

For beginners

The program described below is perfect for beginners, while women can reduce the training time by 2 times, while halving the number of approaches. The load should be gradually increased to achieve the desired result. Fitness for beginners at home necessarily starts with a warm-up, which reduces the risk of injury, improves muscle performance and increases performance. A warm-up can include jumping rope, quick squats, running in place, swinging your arms, etc.

Recommended weight loss program:

1. Monday . Pull-ups – 5 approaches, 5 rubles each. Lifting dumbbells with your arms tightly pressed to your body (working part of the arm from the elbow to the shoulder) – 3 approaches, 10 repetitions each. Classic squats with the heel pressed to the floor and a straight back - 5 sets of 20 repetitions.
2. Wednesday _ Squats – 5 sets, 100 reps total. Push-ups on parallel bars with weights in the form of a backpack - 3 sets of 10 rubles. Standing dumbbell overhead raises – 4 sets, 10 reps each. Pull-ups/push-ups from the floor – three times, 5 rubles each.
3. Friday . Raising your toes, holding dumbbells in your hands – 4 times, 15 repetitions. Pull-ups – three times 5 times. Squats with dumbbells – 5 times, 20 repetitions. Push-ups – three times, 10 rubles each.

Online classes at home for weight loss with music

This program is universal and is suitable for the most part for beginners, therefore, having mastered it, you will need to choose a set of exercises with a greater load. Online fitness at home is designed for classes for three months; it allows you to lose excess weight and tone the main muscle groups. You can perform the complex separately, according to the circular method, or in supersets (alternating 2 exercises) if you wish. Using various online resources, you can familiarize yourself with the correct technique for performing movements.

Select rhythmic music for fitness in advance, warm up and start exercising. In this case, it is better to combine movements, alternate and do different variations of sets, because otherwise you will quickly get bored with the workout and you will not enjoy it. Options for practicing with music:

1. Jump squats . Place your legs parallel to your shoulders, squat with a straight back, moving your pelvis back, you can put your hands behind your head. Jump up while sitting. You need to repeat it 6-8 times; during your workout, do it at least three times.
2. Exit at close range while lying down . Starting position – legs parallel to the shoulders, arms along the body. Lower your pelvis down into a squat, place your palms on the floor and jump back, leaving your upper body in place. Having taken the position lying down as for push-ups, come back. Repeat 8 times.
3. Book . You need to lie on the floor with your arms stretched up. Then begin to simultaneously lift them together with your legs, folding them like a book. This is very effective for working the abdominal muscles. Repeat this at least 8 times, doing 3 sets.
4. Jumping . You will need a step or a low, durable stool, on which you need to jump from a distance of about 40 cm. Keep your hands slightly behind, and swing them when moving forward. Do 3 times 10 repetitions.
5. Kicks . Place your legs parallel to your shoulders, bend your knees slightly, and bend your arms at the elbows. Keep your fists at jaw level (like kickboxing). Strike your heel back and forth rhythmically. Do not fully extend your knee, otherwise you may get injured. Performed in 5 sets of 8-10 times.

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With a ball

The presented complex helps strengthen a person’s muscular corset, improving his posture and working on flexibility. The gymnastic ball is also considered an excellent stress reliever for those who are often exposed to stress. The fitness program includes effective general strengthening complexes, before performing which you must warm up by jumping rope or vigorously doing squats. It is recommended to do:

1. Pelvic lifts . Lie on the floor with your back, place your ankles on a fitball, straighten your knees. Next, you should raise your pelvis, rolling the ball to your buttocks, stay at the top point for a few seconds, then lower down, taking the starting position. Do 10 reps.
2. Crunches . Take the same position as in the previous exercise, with the ball sandwiched between your ankles. Place your hands behind your head, begin to raise your legs together with the fitball, straining your stomach. Complete 12 reps.
3. Classic push-ups . Place your palms on the floor, place your feet on the ball, and keep your back straight. Slowly perform 10 push-ups.
4. Reverse push-ups . Hands should rest on the fitball with a reverse grip (sitting with your back to the ball). Lower your pelvis almost to the floor, bending your elbows, keeping your knees at right angles and slowly return up. Repeat 8-10 rubles.

With ribbon

Using an elastic band, you can provide additional stress to the muscles, and if you roll it several times, the severity of the exercise can be increased. The item is used to work out different muscle groups. The lesson may include:

1. Steps . Fasten the ends of the tape to each other, put the resulting ring on your legs (at knee level). Place your legs parallel to your shoulders, squat slightly and in this position begin to take long steps forward. Repeat for 1-2 minutes, alternating.
2. Hip lift . The fitness band should wrap around your ankles. Lie down on your stomach, place your hands under your chin and begin to alternately lift your legs up, while pulling on the shock absorber. Repeat the movements 20 rubles.
3. Squats . Move the ring to the level of your knees, spread your legs slightly and, without bending your back, begin to slowly lower down and, as you exhale, return to the starting position. Repeat 15 times.
4. Abdominal pumping . You need to stand up and straighten your legs. Take the tape in your hands, stretch it and lift it up. First, bring the right one back, turning the body in the opposite direction. Then change to the left and do the same. Perform 20-30 repetitions.
5. Leg raises . Lie on your side with the tape ring around your ankles. Begin to lift your top leg, applying maximum tension to the shock absorber. Roll over and repeat the movements. Do 20 reps on each side.

Power training

The program is aimed at increasing endurance and developing strength; in addition, strength training in fitness has a positive effect on overall well-being and corrects the figure. Such training involves the use of sports equipment - barbells, dumbbells, exercise machines and various weights. The program is divided into 3 sessions, between which there should be a day of rest for muscle recovery.

1. First day . The muscles of the chest, triceps and shoulders are worked. You can do a bench press with dumbbells, a horizontal press, an overhead crossover, a military press, raises with dumbbells on an incline bench, dumbbell lateral raises, overhead arm extensions, and dips.
2. Second day . Squats, deadlifts, lunges, and crossover leg abductions are ideal for strength training. It’s better to do it with weights.
3. The third day . The back muscles and biceps work. Suitable fitness exercises would be shrugs, various rows (to the chest, bent over, etc.), hyperextension, forward bends, and curls with dumbbells/barbells.