Training helps keep the body in good shape, but not everyone can start practicing sports from scratch. Someone already has a fun life, someone can not decide independently where to start.
Remember that everyone can play sports at any age as best they can. Exercising at home is a great opportunity to start a healthy lifestyle.
Training at home
Starting to train from scratch at home is an excellent option for busy people and anyone who does not have the opportunity (for any reason) to go to the gym. How to start practicing sports? To answer this question, you must complete the following steps:
- consult a doctor
- determine the purpose of the training,
- Provide conditions for training at home.
The beginning of classes for each person who has never practiced sports before will be interesting, as it can have a positive effect on the mood. However, health must be taken into account (especially if there are chronic diseases). A consultation with a doctor will help you understand which exercises you should watch and which, on the other hand, are in demand for the program.
In this case, sports will bring more benefits.
Sports are shown to each person, improve health and strengthen immunity. A novice athlete before the class must determine the main objective.
What I want to achieve in a week, a month, a half year, a year.
To determine the training goal, you can use the following list:
- decrease in body fat mass
- increase in muscle volume
- development of resistance
- improving health
- Development of flexibility and coordination.
- body modeling
In addition to all the above, you can set goals such as running 5 km, learn to get up. Whatever the objective, it is achievable.
How to start studying at home? For this you need to determine the place where the classes will take place. The lobby of the house should be, above all, safe.
Nothing should interfere with the exercise.
After receiving the doctor’s recommendations (if necessary), defining the objectives and training space in the home, you can begin to prepare for the classes.
How to practice sports so as not to quit smoking after one hundred years? To do this, you need to define a list of activities that will help to continue the training process. It includes:
- training schedule
- training diary,
- training program.
It’s a little easier to do at home than in the gym. You do not need much free space for this, the newcomer stays alone with himself.
To achieve greater success you must determine the time and days of training. This disciplinary measure will create a sense of the need for training at a particular time and day.
Once the goal is determined, you must create a special diary or notebook to record the results of each training. To continue the training with ease and enthusiasm, you can look at the results already achieved.
Strongly motivates and adjusts to continue.
The training program is the most important in the training process. The program responds directly to the question: how to exercise? It should describe the following parts:
- to warm
- the main part
The heating must be carried out without fail. Each lesson should start with that.
At home you can be walking on a treadmill, perform simple exercises, joint gymnastics.
The purpose of warm-up is to prepare the body for the main part of the session, warm the muscles, joints and ligaments, increase the heart rate to a training value, adjust the body to continue.
The main part should contain a list of exercises that imply the achievement of the main objective. The main objective can be divided into several stages. Each stage is the achievement of a certain indicator.
If the goal of the lesson is to develop resistance, then the exercise should start with a small number of repetitions, with an easier option, to end the difficult one. The gradual increase of the load guarantees safety and forms the skills for the correct performance of the exercise.
Therefore, the main part should contain the following information:
- list of exercises
- number of repetitions
- number of approaches
- Implementation techniques and recommendations.
- Options for implementation
So that the training does not seem monotonous, you can saturate it with creative findings. Replace exercises, the number of repetitions or approximations.
This approach will not allow the muscles to get used to the usual load, it will provide a variety and constant progress in home training.
The purpose of the coupling: a decrease in heart rate, return to the original value, a smooth transition from the main part to the end of training. The hitch can include:
- muscle stretching exercises
- easy cardio
The three parts of the lesson must be completed, recorded in the journal. At the end of the week or month, you can summarize and determine the purpose of the next period.
Clothing and music for training.
Creating the necessary environment includes sound and sports equipment. For home training, any sports uniform will be adjusted, for example, a shirt and shorts.
The main thing is that you like the way and be comfortable.
When choosing shoes, pay attention to the sole. She must be tough. Sneakers in themselves – fix the foot safely.
When doing stretching exercises, joint gymnastics can be practiced without shoes, wear clothes that do not tighten the movement. The sound accompaniment must correspond to each part of the training, create the necessary attitude and provide an atmosphere such that training at home is pleasant.
How to enjoy the training in the initial stage.
Training from scratch at home can bring many benefits and great pleasure for everyone. Having made an important decision about the start of the training, given its strength and capabilities, you can achieve high results.
To achieve this goal, you need a little – desire. This is the most important thing to start classes.
Establish a goal, a desire to achieve it, a determining factor for success.
But not only desire can affect the continuation of training. The initial stage is quite interesting.
During this period, the muscles become accustomed to exercise, the body is experiencing a bit of stress. At this stage, it is important to think about training, start with a light load (at any time of the day), to determine what you like most, what kind of sport or what exercise.
This approach will allow you to enjoy the training in the initial stage, relive the pleasant sensations of muscle pain and get used to the load.
An important point at the beginning of training is the technique of doing the exercises. Do not rush to the inclusion in the program of technically challenging exercises. It is necessary to work the biomechanics of the movements in simpler variants, to analyze the difficult moments, to try to realize them.
If not, try next time. Each training makes a person stronger, more durable and closer to the desired objective.