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How to swing at home: the coach’s recommendations.

How to swing at home: the coach's recommendations.

Now, a resident of the modern metropolis has the opportunity and a lot of options to start training and pump until summer from scratch, to get in order. You can sign up for a boxing section, you can go to yoga, you can buy a subscription to the gym and be pumped there, sign up to be in shape, etc. You can list infinitely long all kinds of ways to pump, as a rule, they are available to most people.

But the logical question arises: is it possible to inflate at home? And where to start?

People ask for several reasons: someone is by nature introverted, does not like places with lots of people, does not have the time and energy to go on purpose somewhere several times a week to study, someone just does not have enough for a subscription to gym money. The reasons why a person strives to choose exactly the workouts at home can be many.

Therefore, information for those who prefer to practice sports at home. How to swing at home?

Where to start What nuances and characteristics must be taken into account? What training program can be used in the process?

We will try to give the reader a detailed answer to all of these questions below. We will give basic recommendations on the construction and maintenance of the training process, as well as present a simple and accessible training plan for beginners and more experienced athletes.

This plan is well implemented, and you can also improve at home.

The basic principles of training.

How to start the knowledge of the science of iron? Below are the main recommendations that must be taken into account when planning the training process at home.

They must take into account their training program. Swing at home with pleasure!

  • Do not exercise every day, so you can earn too much work. You can train at least one or two days. Muscles need time to recover and discharge. In addition, this time is necessary to restore the nervous system.
  • How to start training? What should your program consider? Warm up carefully, warm up before exercising. This will improve the performance of the muscles and prevent many injuries. You can knead like the whole body together, and the muscles separately.
  • What else should your program consider? Carefully dose the load, work with a margin, but at the same time enough volume, for a long time. What happens is that the processes of adaptation advance quite well and in stages. No matter how much effort you put into a training session, you can only connect using a strictly defined amount of adaptation processes. This is due to the fact that our body is quite lazy, it will not do an extra job. Therefore, when we plan a training load, our main task is not to allow ourselves to go back to work and, at the same time, to support a certain amount of training, to load the body correctly so that the launching of the adaptation processes begins.
  • The basis of your workouts (for both women and men) is the load on your legs. Why so The fact is that the legs occupy approximately 50-60% of the total volume of the muscles of the body. Consequently, if they grow, the rest of the body will grow. Therefore, 70-80% of your efforts, especially at the beginning, should be specifically aimed at training your legs. However, this does not mean that we should forget about pumping the muscles of the shoulder girdle: deltoid muscles, pectorals, triceps, forearms. Make sure to drain and exercise with weights. Do not forget the stretching training, the flexibility and the training of the spinal muscles. It is also useful to give you a cardiocapture. Run in the park, walk a little more, jump with a rope to jump.

How to swing at home: the coach's recommendations.

  • Regarding the frequency of home training. Pumping the legs and buttocks at home is possible. And it’s not as difficult as it seems at first glance. However, we will have to disappoint them: we have no hope of this happening quickly, especially at home, where the set of training equipment, to put it mildly, is limited. After all, we are talking about building a huge muscle mass. The legs occupy 50 to 60% of all the muscles of the body. The muscles of the legs are the largest muscle groups. They recover for a long time. You will not be able to train your legs more than once or twice a week. We strongly recommend that novice athletes train at home no more than once a week, gradually moving to a dual training at home.
  • All muscles must work in the complex during a single exercise. For the quadriceps, the hip biceps and the calf muscles to work in a complex, so that almost 60% of all the muscles of the body are actively involved in the work, it is necessary to perform basic, complex exercises and multiple joints. In our case, these are squats, deadlifts, curves, swings. Yes, the traction is not very convenient to do at home, because you will probably need a bar. But we rush to please him: these same exercises (with a bar) can be performed in a light version, with a weight.
  • But if possible, try to get a bar, although this option is difficult to implement in apartment buildings. But in a private house you can easily equip your gym.

Training complex

How can I start my training path? What training program will help you? Below is a simple and effective program that is best suited for beginner athletes.

This program is designed for the conditions of the home.

Program for Monday – the day of the legs and back.

  1. Squat with a bar / weight: 5 sets of 12-15 repetitions.
  2. Bar / weight earrings: 3 sets of 10-12 repetitions.
  3. Mahi weights: 3 sets of 10-12 repetitions.

The program on Wednesday – the day of the upper part (hands and chest muscles).

  1. Bench press / push-ups: 5 sets of 12-15 repetitions.
  2. Bench press with dumbbells: 3 sets of 10-12 repetitions.
  3. Bank session with dumbbells: 3 sets of 10-12 repetitions.
  4. Extension of the weights behind the head: 3 sets of 10-12 repetitions.

Program for Friday – the day of the legs and back.

  1. Squat with a bar / weight: 5 sets of 12-15 repetitions.
  2. Bar / weight earrings: 3 sets of 10-12 repetitions.
  3. Mahi weights: 3 sets of 10-12 repetitions.

Do not forget to gradually increase the training load and every 3-4 months take a break of 1 to 2 weeks to rest from the training.

This is important for the recovery of microtrauma, which in any case accumulate, and to restore the resources of the nervous system.

Also, do not forget to do handling exercises, less bulky and less intense than usual. Again, it is important for the recovery of the body.

How to swing at home: the coach's recommendations.

Do not forget also the need for proper nutrition, respect for the daily regime. Try to sleep at least 8 hours a day, and it is advisable to go to bed and get up at the same time. The same rule applies to nutrition.

It is important to eat a healthy and high quality food, and eat a balanced set of BJU (proteins, fats, carbohydrates) in one day. This does not mean that you should start eating everything in large quantities.

For muscle growth you need to increase your protein intake (cottage cheese, meat, fish). For athletes, the rate is tripled: up to 1.5 g per kilogram of a person’s weight.

The consumption of fast carbohydrates (sugar, pastry, bread) should be reduced, but the slow ones (pasta, porridge, buckwheat) should be introduced in a larger volume, but they should be consumed in the first half of the day.

At dinner, try to provide foods rich in protein, with vegetables and fruits. Without adequate nutrition, you can hardly count on success.

Let’s summarize. The reasons why a person chooses exactly the workouts at home can be many. Where to start

First, it is necessary to take into account some basic recommendations that must be taken into account when planning the training process at home. Do not exercise every day.

Practice at least in one or two days. Warm up carefully, warm up before exercising.

Carefully dose the load, work with a margin, but at the same time enough volume, for a long time. And so on.

Do not forget the need to comply with the regime, to eat well, because they are also the inalienable companions of progress and success in sports.

Finally, we wish our readers sporting success, health and longevity. How to start the development and improvement of society? Start with yourself!

Approach wisely to any training, correctly measure the load, listen to your body, and then there will be obstacles and difficulties on your shoulders! Take the habit of living a healthy lifestyle, teach it to your child from an early age!

Sport is a great joy, a great way to organize family leisure. Yes, the sport of great achievements is unthinkable without injuries, but we are talking mainly about ordinary athletes.

And with them everything is much easier, the main thing is not to exaggerate with the dosage of charges.

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