Good day, dear beauties. Today I will tell you how to start doing fitness and what you need for this. To get started, set yourself a clear setting and say several times “I want to start doing fitness! I want a beautiful and sexy body!”. Repeat this to yourself regularly, it really works. Thoughts are material.

The first step is to sign up for a fitness club

First of all, you must sign up for a fitness center. Maybe you thought that it is possible to do fitness at home? Based on my experience, I can say with confidence that this is a utopia. Achieving results at home is incredibly difficult. At home it is very difficult to concentrate - there is always something distracting. Forcing yourself to exercise at home is much more difficult and boring than in a fitness center. In the fitness center, you will give all the best, and therefore the effectiveness of training will be higher.

Want to get results? March to the fitness club!

I recommend choosing a fitness club as close to home as possible. It’s not easy to force yourself to exercise regularly, but it will be doubly difficult if you still have to go somewhere. It's okay if the club is located within a 10-15 minute walk from your home - a walk before and after training will be good for your body.

Group training in the fitness club. Step aerobics.

If this is your first time going non-fitness, I recommend starting with group workouts. Group workouts always take place with a trainer, so you will be “supervised”. The trainer makes sure that you do the exercises correctly, do not be lazy, and can give recommendations on nutrition. In the initial stages, by and large, it does not matter what kind of fitness you will do. The main thing is to develop the habit and discipline to visit the club regularly. Try different types of activities and you will understand what suits you best. Depending on your level physical training you may be suitable or high-intensity training with high loads or less intense.

When buying a subscription to a fitness club, you will most likely be offered an initial free consultation, which will talk about different types fitness classes.

I want to warn you, most likely you will be offered paid personal fitness training (after all, trainers also want to eat). On the initial stage you do not need them - start with group classes. Buy paid personal training you will always make it.

Before buying a membership to a fitness club, check the class schedule. Class times should be convenient for you. Well, if there are several rooms in the fitness club, then several classes can take place at the same time, and you can choose where to go.

So, the club card is in your pocket and you are ready to go to your first training session. But before we start packing the bag with you, I want to draw your attention to one more important point.

Set yourself a goal

The goal is very important, because, To get somewhere, you need to know where to go! Your goal should be clear and understandable to you.

There is a great system for setting a SMART goal that works well for setting a fitness goal. How to set a SMART training goal and what should your goal be?

• specific. The result must be precise and specific. You can’t set a goal, for example, “I want to go to fitness.” The correct rule would be: “Visit a fitness club 3 times a week for 3 months.”
• Measurable. The goal should be such that it can be measured in something (yes, even in parrots). Incorrect: “I want to lose weight”, correct: “Lose weight by 5 kg in 2 months.”
• Achievable. No need to set unrealistic goals. If you weigh 150 kg, then you definitely won’t get a model look even in a year. Therefore, evaluate your capabilities realistically. Correct: “I will attend training 3 times a week and eat right in order to lose 3 kg in a month.”
• important to you. Your goal should really matter to you. Remember, you may have to choose what is more important to you and push other things into the background. If the goal is not important, it is extremely difficult to achieve. Is it really important to you that you have a beautiful and healthy body? Or are you already loved for who you are, and it’s more important for you, for example, to learn cooking and try new recipes or embroider, instead of going to a fitness club?
• Defined in time. Be sure to set a dead time (deadline) by which your goal must be completed. You can’t just set a goal, for example, “remove the stomach”, you need to set a goal set in time “Reduce the waist to 65 cm in 2 months”.

Proper fitness goal setting

Now take a pen and write down some goals on paper. Choose the most important goal, say it regularly and adamantly strive for it.

An example of a valid target:

Until the end of the year (December 31), I must weigh 55 kg with a waist circumference of no more than 65 cm, for this I must visit a fitness club 3 times a week and eat right (no more than 1500 kcal per day).

What do you need for fitness? We collect the bag.

And finally, let's pack a bag for your first lesson.

Let's start with the bag. What bag do you need to go to the fitness club? There are two main variants: backpack or duffel bag?

Workout bag what to bring to fitness

The backpack is convenient if you go to training on foot. It is much more comfortable to carry things on your back (weight evenly distributed along the spine) than in your arm or shoulder. When walking with a backpack, the hands remain free, which is also important. But there is also a disadvantage of the backpack. It is tall and deep, it is more difficult to get things, they have to be stacked in several rows.

A sports bag is more convenient in this regard. It is easier to take out and put things. But the bag is harder to carry for long distances.

I think if you go to training by car - take a sports bag, if you walk - a backpack.

The main thing is that the bag or backpack is roomy enough to fit all the things you need for training.

Things you need for training in a fitness club:

• Sportswear. Of course you have to change. You need sweatpants, breeches, leggings or shorts, and a tank top or top. You can read more about how to choose clothes for fitness in the article.
• Sport shoes. It can be sneakers or sneakers. Some types of training are done barefoot (for example, yoga).
• Small towel. It is needed in order to wipe sweat from the face and body. You also need to wipe the shells from sweat after you work out with them.
• Shower accessories. Showers are available in all normal fitness clubs. Don't hesitate to take a shower after your workout. The shower is much cleaner than in the hall, because there they wash, and do not sweat. The shower will soothe your muscles, you will wash off the sweat and just relax. For the shower, you will need slippers, a towel, a bathrobe (or you can wrap yourself in a towel, whichever you prefer), shower gel and shampoo.
• Change of linen. I don't think that after a shower, you want to wear underwear in which you worked out.
• Water bottle. Drinking during a workout is not only possible, but necessary. Therefore, a water bottle is a must-have in your fitness bag.

That's all! You are ready for your first visit to the fitness club and your first workout. Start and don't stop. Read as much as possible more information about training - it's very motivating.

And now motivation is very important for you. The right attitude is 90% of the result. You should not force yourself to go to the gym, but look forward to training day. Perhaps at first it will be difficult for you to force yourself, perhaps at first your muscles will hurt and you will be very tired. But over time, training will become a habit and become an integral part of your life.

Rule 21 training when visiting a fitness club

There is a 21 day rule to build a habit. It lies in the fact that in order for an action to become a habit, it must be performed regularly for 21 days.

I believe this rule applies to fitness as well. The first 21 workouts you need to get used to them, but after 22 workouts, going to the fitness club will become a habit that will be hard to give up.

If you want fitness and a cool figure, it’s better not to even think about buns!

To make it easier for you to get used to, break the process of getting used to it into several stages.

1. One-time access to the fitness club.
2. Attending 3 workouts per week.
3. Attending training sessions within one month (4 weeks x 3 = 12 training sessions).
4. Attending training sessions within 2 months (more than 24 training sessions).

I am sure that by the end of the second month you will already go to training with pleasure. In addition, during this time the body will get used to the loads, and training will seem much easier.

Lastly, more A couple of tips for fitness beginners.

Do not be shy. Even if your body is not perfect, there is no need to be shy about going to the gym. Behind each model figure and model appearance lies a lot of work on oneself. You should not be ashamed of yourself, but be proud of yourself. Be proud that you have enough strength and desire to make your body healthy and beautiful.

And feel free to make mistakes and do something wrong. The trainer will always prompt and help you perform the exercise correctly.

Not only the goal is important, but also the process of training. Do not live in the past and the future, learn to enjoy every moment of your life right now.

Eliminate all bad habits and acquire useful ones. Smoking and alcohol - no (not even a sip), walking, going to the cinema and theater, traveling - yes.

Smile and create around you good mood. We create our own environment.

And, of course, read our magazine. Write in the comments your impressions about the article and ask questions.

Good day, dear readers. Irina and Igor are with you again. Are you fed up overweight, you decided to actively fight them? But don't know where to start? Or have you bought a subscription to a fitness room, but don’t know how to get started?

Then our article is for you! Today we will give tips for beginner fitness classes.

Fitness Varieties

Any girl or woman needs to connect her life with fitness.

Any man who wants to work on his body in order to get in shape needs to connect his life with fitness. Fitness is ready to open its arms for people of any age.

Fitness is not only one of the keys to a healthy body, but also the basis of dynamism and creative thought.

John Kennedy said. Fitness is not only a physical activity, it is a kind of lifestyle.

If the goal of training is to lose weight, then a special diet must be added to the training.

First, let's look at what types of fitness are:

• Aerobics and cardio training. This also includes dance classes, step aerobics, aqua aerobics. Aerobic exercise helps strengthen the cardiovascular and respiratory systems, burn excess body fat and also help increase stamina. If you work out in the gym - it can be a treadmill, elliptical or exercise bike. If you practice in the gym with a trainer, then classes, as a rule, take place to the music, which contributes to the development of a sense of rhythm and harmony.
• Strength training is essential for those who want to build muscle mass, improve your relief, work out in detail any individual muscle groups. Can be carried out as special simulators, and as a group program to work with free weights.
• Pilates is a training system based on slow, smooth movements. Pilates classes have low trauma, and they are aimed at developing flexibility, joint mobility, strengthening muscles without building them up. Has a similar set of exercises. The difference between Pilates and yoga is that it has practically no contraindications and is suitable for beginners.
• Fitball involves performing exercises with a special ball. Such exercises help to correct posture, develop coordination of movements, strengthen the muscles of the back and buttocks.
• Taibo is the youngest of the latest training programs that combines cardio and martial arts. This type of activity requires special endurance.

Fitness classes can be started both in the gym and at home.

If family and work take up a significant amount of your time, and visiting gym it is not enough at all, we advise you to consider the possibility of training at home. In addition, in our country, many people experience financial difficulties that do not allow them to buy a gym membership.

In this case, you can use the video course on the complex of strength training "Lady Fitness" from Vladimir Molodov. Training according to the program of Vladimir Molodov is a great chance to end overweight and get a fit and slender figure

Perhaps the most difficult thing in fitness is finding time for it. With everything else, we are sure we can handle it.

So we offer instructions for beginners, consisting of 10 tips for starting fitness classes:

• Fitness is not a hobby! You should attend training regularly, only then you will feel and see the result in the mirror. Remember that laziness and all kinds of excuses take you away from the perfect body.
• Even if you study at home, you will need sportswear , as well as proper footwear which you can purchase in the online store Ozon.ru. Do not neglect them, as they can save you from injury.
• Don't be afraid to make mistakes at first. After all, they learn from mistakes! But you will definitely learn how to do the exercise correctly, and how not to do it.
• Plan in advance the time you will devote to training. Exercise at least 3-4 hours a week
• Approach training without fanaticism. Your body must have time to recover between workouts, otherwise your productivity will drop.
• Observe the drinking regime. Your body needs water to remove toxins from it, as well as to fight subcutaneous fat.
• Keep in touch with the trainer. You can even start your own training diary where you write down his tips and recommendations.
• Leave your phone in the locker room! Many people quit doing an exercise in the middle just because their phone rang. 40 - 50 minutes a day you can do without talking about it
• More fun together! Ask your girlfriends or work colleagues, maybe there is at least one fitness lover among them. And if so, then joint support will help you not to miss classes.
• Don't forget to praise yourself! Praise will provide you with a good mood, and therefore a desire to come again!

As you can see, there is nothing complicated in our tips! The thing is small - you need to start!

Thanks for staying with us. We promise to delight you again with new interesting topics! See you soon.

Best regards, Irina and Igor

The decision to go in for fitness is an important event for every person, leading to a change in the old way of life, in acquiring new views on your health, new stages on your path to a healthy and long life. If you can’t visit a fitness club or gym all the time, don’t despair and quit training. Even half an hour of classes a week will bring you some result, unlike complete inactivity.

The pace of the modern world is a unique thing. We are constantly in a hurry somewhere, always striving for something and, at the same time, are deprived of the opportunity to actively move and receive the loads necessary for our body.

We keep inventing more and more ways to limit our movements - transportation, elevators, remotes for everything.

Therefore, in order not to interfere with the development of the body and not let it grow old and wear out ahead of time, we go in for sports, go to gyms and fitness clubs, and engage in various programs, including fitness for beginners.

Someone does exercises at home, someone runs in the morning, but among most people, sports and fitness clubs are much more popular. And this is not surprising, because this is the only way the average person can get at their disposal a complete set of simulators and equipment, coaching services and consultations.

If you decide to do fitness for beginners or visit a fitness club, do not rush and do everything at once. The rule “it’s worth starting small” exists for a reason, it is the most important for a beginner. Fitness for beginners is why it is called so, you can start your journey to health with it.

An organism unprepared for stress will not be difficult to harm. Even if it seems to you that the bar is not heavy, and you can easily lift it, this does not mean that you need to immediately add weight to it. It is likely that in this case, tomorrow morning you simply will not be able to move because of muscle pain.

One way to avoid dangerous overload during training and avoid injury is to consult a doctor. Before you do fitness for beginners or just train in the halls, you should learn more about your own health.

Perhaps some exercises or procedures will not benefit you, but on the contrary, they will cause damage. It is better to know about this in advance. In addition, the doctor will advise what you should pay attention to and in which direction to deal with in the first place.

Determine for yourself why you want to start training, what result you want to achieve. Make a training program for yourself taking into account your free time or use the help of a coach. A clear study program will help you achieve desired result without compromising your health and time.

In addition, the coach will tell you what mistakes you make in the classroom, give advice on diet and nutrition, and tell you how to consolidate the result. The fitness program for beginners has all these aspects and, using it, you get the opportunity to lay a solid foundation for further training.

If you are not sure about your schedule and visiting a fitness club or gym falls out for you randomly, it is worth remembering a few simple rules, which must be observed by any person during classes, especially those who are engaged in fitness for beginners.

First, do not neglect the warm-up. Many people do not take seriously this most important stage of training, and many of them, subsequently, received a lot of trouble in the form of muscle tension and sprains.

Warm up this is not just a set of exercises, it is a way to warm up the muscles and cardiovascular system and prepare them for serious training.

Even such seemingly regular exercises like pulling up on the horizontal bar or exercising with a barbell also require a preliminary warm-up.

Secondly, do not forget that during exercise you spend a huge amount of energy that should be replenished, even if you are exercising in order to lose weight. excess weight. There will be no benefit to the body from such activities. Be sure to drink water while exercising to stay hydrated, at least a few sips every 20-25 minutes. And after a workout, you should have a snack with something high-calorie so that the spent energy returns in the form of muscle mass.

How to make the right choice:

The first question newcomers to fitness face is where to start. Before you buy a subscription, determine the purpose for which you are going to practice. Do you want to get rid of extra pounds? Or tone your muscles? Or maybe just improve your physical endurance? Depending on what result you plan to achieve, choose the direction of study.

Power training designed for those who plan to build or strengthen muscle mass. Being engaged on special simulators, you can work on various muscle groups. By using strength exercises you can give the missing volume to some parts of the body and, conversely, reduce the volume of others.

Aerobics- this is special exercises performed mainly to music. Such exercises strengthen the cardiovascular and respiratory system promote weight loss. There are many varieties of aerobics. Dance aerobics is a mix of various dance styles: latin, jazz, hip-hop. Step aerobics classes are held using a special platform - step.

Rising and falling to the music to the music, you can quickly put your calf and gluteal muscles. Aqua aerobics, as the name implies, involves exercises in the water, more precisely, in the pool. She has a minimum of contraindications - water aerobics is recommended even for pregnant women and the elderly, but at the same time there are a lot of pluses. "Water" exercises strengthen muscles, improve flexibility and endurance.

Before you decide on the choice of direction, it will not be superfluous to visit a doctor. The specialist will assess the state of your body and give specific recommendations on the loads. For healthy people, the combination of strength training with aerobic exercise is considered optimal. But if you have problems with pressure, joints, you are seen by a doctor for any chronic diseases, an individual program is best for you.

The state-of-the-art fitness centers have trainers to help you plan your workouts. The services of a personal trainer are usually paid separately. If you are on a budget, you can pay for one consultation, where you will jointly develop a training program that you will implement on your own.

- Regularity

- Gradual increase in loads

- Do not overdo it!- Do not torture yourself with excessive loads, especially in the first months of classes. Fatigue, of course, should be present, but if you practice almost until you lose consciousness, and then do not find the strength to get home, such training will do more harm than good.

- Don't be afraid to feel awkward. Are you afraid that, having come to the fitness center, you will feel uncomfortable against the backdrop of fit athletes? Or do you think that your body does not look good enough? Absolutely in vain.

Visitors to sports centers come here to take care of their figure, and certainly not to think about yours. In addition, each of those present was once the same beginner as you. Let them athletic bodies will be a role model and an additional incentive to achieve good results!

- Choose the most comfortable clothes and shoes. This will not only make you feel more comfortable and confident in the classroom, but will also accelerate the achievement of the goal. Yes Yes! After all, it is unlikely that you will be able to perform the exercises at full strength if the shoes are tight, and the clothes are restricting movement. Comfortable sports equipment, on the contrary, allows you to work out with greater impact. And, therefore, the result is better!

Fitness in the broadest sense of the word is the constant support of the body in good physical shape. This term also means health system, which allows you to change physical indicators body for the better, correct the body and normalize weight.

Fitness for beginners includes a set of recommendations, rules and tips that beginners can follow to avoid common mistakes and engage in the improvement of form without compromising health.

Fitness beginners (the word comes from English fitness) should know that not only systematic exercises in the gym or gym are important, but also proper nutrition (fitness diet). In most cases, people practice fitness for weight loss and body shaping: this goal involves reviewing the daily routine and changing the menu (excluding certain dishes and foods from the diet, but including others that are more healthy for health).

By purchasing a subscription to a fitness club or starting homework, you can not only improve your figure or lose weight: this system helps to cure many diseases and systemic disorders. Fitness can help you:

• Significantly improve the condition of the heart and blood vessels;
• Get rid of pain in the joints;
• To cure sciatica, spondylosis, osteochondrosis, scoliosis and other vertebral pathologies;
• Improve metabolic processes;
• Stimulate the overall health of the body.

It is a great alternative to medication for some mental disorders, such as depression. During exercise, serotonin is produced (a substance belonging to the class of neurotransmitters). This compound causes a feeling of satisfaction and joy of life in the brain: it is the one that is part of many antidepressants.

Health and fitness are words with the same meaning: regular exercise prevents premature programmed cell death (apoptosis), a phenomenon that can be considered the main cause of aging. Fitness, thus, prolongs youth, and old age pushes back for an indefinite period.

Fitness Varieties

Exist different kinds fitness, designed for different categories of people and performing special health and sports tasks. There is a female male fitness sparing systems and power fitness. There are also the following areas:

• Aerobics ( dance aerobics, slide aerobics, kick aerobics, aqua aerobics) is one of the most popular varieties of fitness. Exercises are performed to music and contribute not only to correction appearance but also to develop a sense of rhythm and harmony. Aerobics has a beneficial effect on the respiratory system.
• Pilates is a system of exercises that does not involve excessive stress on the body, but is based on slow, smooth and calm movements. The advantages of Pilates are low trauma and the almost complete absence of contraindications. Pilates increases flexibility, joint mobility and strengthens muscles without building them up.
• Bodyflex is a system based on correct breathing during exercise. This type of fitness is well suited for burning excess fat and normalizing metabolic processes.
• Fitball - exercises with a special ball. Suitable for people who want to correct their posture, develop coordination of movements, strengthen the muscle tissue of the back and buttocks.
• Taibo is a relatively new system that borrows its style from Asian martial arts and boxing. Exercises are performed to cheerful, energetic music. This type of fitness requires special endurance and strength: in terms of energy costs, an hour of training can be equated to a 10 km race.

How to get started right

Beginners should in no case consider fitness as an exhausting hard labor to which they doom themselves in the name of perfect figure. You should also not treat classes as a way to achieve high sports results. The main thing in classes is a positive attitude. Successful practice depends largely on right choice programs - it should match your strengths.

Most modern health clubs invites its clients to fitness testing- a procedure that takes place under the guidance of a sports doctor. The client should be sure to tell the doctor about the state of his health, transferred and chronic diseases ever received injuries and damage.

The specialist will select the most suitable program for you, tell you which classes are categorically contraindicated for you, and which, on the contrary, will contribute quick recovery. The doctor also measures physical parameters (height, weight, waist circumference, chest, hips), records blood pressure and pulse. Some clubs offer to conduct a more in-depth medical examination - to take a cardiac cardiogram at rest and under stress conditions (do a stress test). This test allows you to determine the level of permissible physical activity.

To choose the right start program, you should be guided by the principle of “do no harm” and choose a type of fitness and a set of exercises in accordance with your physical capabilities. If you will personal trainer on fitness, training will be more productive, and the likelihood of excessive loads and errors in classes will be minimized. Therefore, before purchasing a subscription to a particular club, read the information and reviews about it, paying attention to the professionalism of the staff.

1. Fitness is not a hobby, but regular, full-fledged activities. Skipping workouts because of a bad mood or elementary laziness means slowing down your own progress: try to take classes seriously.
2. Do not be afraid to make mistakes - they, as you know, learn from them.
3. Plan your time in advance - wellness training takes about 3-4 hours a week.
4. Do not show excessive zeal during classes - overtraining will not allow the body to fully recover in between fitness days, and training productivity will decrease.
5. Exercising without a diet is a waste of time. Also observe the drinking regime - the body must necessarily restore fluid costs.
6. Reward yourself for each completed stage in the training process.
7. Maintain constant contact with the coach, keep a diary where you will write down helpful tips your mentor.

Exercises for beginners

You need to start small: for the main workout, experts advise choosing three types of exercises:

• Workouts for the heart and blood vessels ( aerobic training) - walking, running in place;
• Strength exercises for the development of specific muscle groups (if you use shells, start with a small weight);
• Flexibility activities - choose slow, static exercises and do not overdo it: the ligaments are very easy to damage.

Before classes, it is imperative to warm up to warm up the body and improve blood supply to the muscles: this will reduce the risk of injury.

Fitness at home

Any training can be done at home - you just need a competent planned approach. Do squats, lunges, and other exercises where you can use your own weight. Experts advise to purchase a minimum set of equipment: a fitness mat, treadmill, dumbbells and a special ball (fitball). The only problem with home workouts is the lack of a mentor.

Contraindications

Moderate physical activity is rarely completely contraindicated in any disease, but you should still start exercising only after consulting a doctor. Fitness is not recommended or recommended in a dosed and sparing form for:

• High fever and infectious diseases;
• The presence of endoprostheses;
• epilepsy;
• Serious mental illness;
• Diabetes;
• Malignant neoplasms.

During pregnancy, you can only engage in special types of fitness.

It's hard to keep good physical form. It is especially difficult to start training when the need is ripe. Fatigue is felt, shortness of breath appears from time to time, and the figure leaves much to be desired. Nevertheless, it can be very difficult to overcome internal barriers and start training. In fact, taking the first step is much easier than it seems. And here's how.

How to start exercising at home

Don't be afraid of lack of experience or painful fatigue after exercise. No need to exhaust yourself with long, difficult workouts. You can start with simple exercises which are intended for beginners. In addition, perform them at home, in a comfortable environment. They don't require any equipment and are easy to modify to suit any fitness level.

Keeping the body in good shape is fitness. Homes for beginners main principle- “do no harm”: do not force the load and stop training as soon as fatigue is felt. What is very important is not to stop exercising and to practice regularly. Enough at the beginning three workouts per week for 15 minutes. Gradually, you can increase the duration of classes up to 45 minutes.

What time to practice? Our body follows a certain cycle, which depends on the lifestyle. depends on the pace of life. Each person has their own rhythm. Given the purpose of the classes, you need to choose the time. In order to lose weight, training is recommended in the morning, on an empty stomach, from 5:30 to 9:00. At this time, the body uses energy from fat depots.

For evening training, allocate time from 18:30 to 20:00. If for some reason it is not possible to adhere to this time, you should not give up classes. The body can rebuild and get used to the conditions suitable for it. That's why best time he will tell you himself. It is important to listen to him.

The benefits of training

Fitness for women is an opportunity not only to get rid of unwanted kilograms, but also to always be in great shape. All the exercises below give a load on. If you practice regularly, you can quickly achieve excellent results:

• posture improvement;
• increased self-confidence;
• sleep improvement;
• reducing stress levels;
• burning a large number of calories;
• improvement of blood circulation;
• activation of metabolism;
• strengthening the heart and blood vessels;
• improved coordination;
• development of joint mobility.

Fitness at home. Lesson for beginners

You need to start small: do exercises in slow pace, choose the best option. Exercises are mainly aimed at strengthening the muscles of the hips, buttocks and abs. It is advisable for a beginner to perform all alternating them. This is necessary in order to choose the most comfortable and effective.

3 tips for beginners:

1. Regularity and a positive attitude are very important for training, they will bring over time best results. Do not overload yourself and it is advisable to complete the classes with additional light cardio exercises.
2. Creation of a training program. Allocate a certain amount of time for training. Diversify activities different exercises, additionally include cardio exercises or yoga. That is, not giving too much load.
3. Listen to your body. One of the key problems for beginners is excessive workload. Make sure the body is ready for intense physical activity and only then increase it. Focus on those muscles that need attention. And devote more time to those exercises that are necessary for their development.

Plank exercise

Designed to strengthen the hands and wrists. Increases balance and stability of the lower body. Lightweight version:

• lie on your stomach;
• bend your arms at the elbows;
• knees on the floor;
• slowly we tear off the hips from the floor, resting our socks on the floor;
• hold the pose for 5 seconds.

Options: arms extended (as in push-ups).

Such gentle training is also called " lazy fitness". At home for beginners, this is a great opportunity to achieve the desired effect and at the same time prevent injuries and give a uniform load on the muscles.

Exercise "Superman"

Directed to the main muscles along the spine. Develops flexibility, improves coordination and posture. Lightweight version:

• lie on your stomach;
• hands in front of you;
• off the floor at the same time right hand and left leg;
• hold the pose for 5 seconds. Repeat 5 times. Then change arms and legs.

Execution option: tear off the floor at the same time arms, chest and legs.

Lateral leg raises

What is good about fitness? At home for beginners, you can pick up a lightweight version of many exercises. This exercise very effective for the waist and hips. Lightweight version:

• lying on the right side, bend the arm at the elbow;
• lift your left leg up. Do not bend the leg at the knee;
• hold the pose for 5 seconds. Repeat on each side 5 times.

Options: lean on an outstretched hand, do the rest in the same way.

Squats

For a beginner, this is a lighter version of the traditional squat. Fitness at home for beginners is a great opportunity to strengthen the press. The exercise is focused on the muscles of the lower body. An effective exercise to strengthen the ligaments of the knees. To do this, you will need a chair or bench. Lightweight version:

• stand up straight;
• hands folded on chest;
• legs - shoulder width apart;
• squat on a chair, keep your back straight;
• rise without the help of hands;
• repeat 5 times.

Execution option: hands in front of you, otherwise perform the same.

Push ups

A good workout for the muscles of the arms, chest, shoulders and back. Lightweight version:

• take an emphasis lying down;
• arms slightly wider than shoulders;
• raise the body, straightening the arms;
• knees pressed to the floor;
• repeat 5 times.

Execution option: if it is difficult to perform push-ups from the floor, then lean on the bench.

• Take training seriously: do not skip classes. Regular and full-fledged classes are fitness. For women who want to lose weight, this is especially important.
• Plan your workout time in advance. Free Fitness no reason to study and skip classes because of a bad mood.
• Avoid excessive overload. Overtraining can lead to decreased performance.
• Observe the drinking regime. The body needs to restore fluid costs.
• Remember that without a diet for those who want to lose weight, classes will take much longer.
• Write down the date and time of classes in it; and exercise. You can simultaneously record the diet, body weight in it. This will allow you to analyze the results.
• For effective weight loss necessary balanced diet. Eliminate high-calorie foods from your diet. To remove the sides and stomach, you can additionally follow a protein diet. Fast weight loss promotes frequent and fractional meals.
• Perform exercises regularly, gradually increase the load and time of classes. Start training with a warm-up for 10 minutes. Include warm-up exercises for the joints in it. Perform movements at a slow pace. Warming up increases blood flow, which greatly increases the effectiveness of the workout. Cardio exercises will speed up the process of losing weight, include them in your workout.

The body quickly adapts to training. The main thing is to take the first step. And then you will easily achieve the desired result. You will get rid of problem areas, heavy gait and ugly posture. Practice at home whenever you have free time. The main thing is that the lessons bring you pleasure. If possible, walk more on foot, climb the stairs to the floor. This will save time for training and serve as a good “seasoning” for classes. Very good results will allow beginners to achieve this is a great opportunity to get in shape.