Recently, fitness at homeis gaining popularity among men and women. Most recently, a group of experts on sociological polls among the population figured out which part of the people doing sports does this without leaving home. It was established a very interesting fact: as a percentage of "home" athletes as many as people training in the gym. And although there is a theory that with the help of home training it is almost impossible to build muscle mass and do it in full force - you will succeed if there is a little time and desire. For fitness at home, it is not necessary to buy a large amount of expensive sports equipment and disks with programs from the Olympic champions; it is enough to learn and adhere to basic exercises and simple simple programs aimed at maintaining a beautiful figure and normal body weight for women. Many of these exercises are familiar to you from physical education lessons for school, and some of them you already did if you ever attended training halls. Anyway, everyone has always admired women who wanted to be beautiful and did it themselves. But no one prevents you from replenishing the ranks of these selfless women! 
Several reasons for doing fitness at home
Reasons why women prefertraining at home, a lot, one of them can include saving money. The modern fitness center is a large complex with a lot of gyms, massage rooms, a swimming pool, a tennis court, a bar selling protein shakes and a range of other high-class services. But such a luxury is not allowed to all comers. Especially if it is a network of fitness centers scattered all over the country, and it is quite popular - paying for a subscription in such an establishment takes six months to come, and this pleasure is not cheap! For the second reason, one can attribute the lack of time for classes in the gym. As a rule, this applies to women with young children, or the working schedule of which is rather long. Then the prospect of studying at home is very good - it is an opportunity to study at any convenient time throughout the day, give a lot of free time to the sport, and also the opportunity to experiment. But in the classroom at home there is also a negative side. If you, for example, have chosen fitness at home for weight loss, then for these classes you need a huge willpower, because every day you have to convince yourself of the need to do exercises with increasing load. Doing them in the gym, you just need to take an example from others, or you can buy a subscription for six months ahead - this will be an excellent incentive. In the fight against excess weight, the main thing is the mood and the fulfillment of the regime, so in time, you will come to the self-confidence and desire to engage. The second negative side can be attributed the possibility of injury, doing exercises alone without an experienced coach or instructor. It is important not to bend the stick, and those exercises in which you doubt, it is better not to perform. In general, there is even a certain theory about what exercises and at what time of year is best to do by doing fitness at home for weight loss. So, for example, it's better to go to aerobics in the fall, and in the winter time to do autosuggestion and strength training. In the spring, you need to focus on the arms and chest, and in summer lay out to the fullest and use the largest possible group of muscles in training. 
Exercises for home fitness
Now it's time to consider the main groups of exercises. Push ups
- Squeezing from the floor
For this exercise, you do not need to have anyspecial adaptations and sports equipment, but only a flat surface - a floor - is enough. It is aimed at the development of the shoulders, the muscles of the chest and hands. This exercise for home fitness is simply irreplaceable. For women, the most suitable position will be the following: the arms are shoulder-width apart, the elbows are in a horizontal position along the trunk, then you need to place your knees in a flat surface (floor), crossing the feet of both legs and trying to lift the trunk up. The body weight in the starting position should be transferred from the knees to the shoulders and hands. Slowly bend your hands and lower them down. Elbows should be kept parallel to the trunk. Muscles should be strained. Such exercises for home fitness should be done 10-20 times, while doing a small break, and then again again, reaching a total of thirty times in one session.
- Push-up for beginners
If you have a fitness mat - good,if not, then you'll have to use a carpet, a carpet or a normal carpet as a litter. Fitness for beginners should begin with this exercise. Accept the following position: emphasis, lying on the stomach, legs bent while in the knees. We bend the knees in such a way that the body remains horizontally floor and the pelvis does not go up, but the waist does not bend under the weight of the body. Such exercises should be done 10 times in three sets, while doing a breather for one minute between every ten pushups. In order for the exercises to change a little, it is enough that the fitness of the home for the girls who perform these push-ups has reached the number of twenty presses in one approach. Then you can start push-ups from the toe to the heel in the classic version. Squats This very effective exercise is familiar to everyone and everyone, and it is aimed at strengthening the muscles of the legs. If during the exercise add extra weight to this exercise, then the load will be on the back muscles, forming a correct posture and preventing the formation of scoliosis. Carrying out this exercise, the main thing is to make sure that the weight of the body is not on the socks, but on the heels. Accept the following position: arms extended forward, legs together. Squat should be shallow, but so that the hips are parallel to the surface on which you stand. As a fitness at home for beginners, it will be enough to perform squats both for warm-up and in the form of basic loads. To complicate this type of exercise can, crouching on one leg. Slopes in different directions This exercise kneads the muscles of the torso. Starting position: place your feet on the width of your shoulders, bending a bit of them in your knees, and place your socks in different directions. Make swaying movements, directing your body then up and down. Then, bending to the right, bend the right leg in the knee, and leave the left one straight, while the weight of the body should fall on the right leg. Hands at the same time are located at the top, taking the form of a circle, as if imitating a ball over his head. Such slopes need to be made six times in each direction. This exercise must necessarily enter the complex for fitness at home for girls who dream of a good figure. Working with the hips. Starting position: the body is transferred to a flat surface on the left side, the right arm bent at the elbow and slightly raised. The left palm is placed in front of you and lean on it, and the right leg is bent at the knee. Now slowly raise in the horizontal position the left leg, while striving to reach the maximum height. So you need to do twenty-five times, and then change your legs and continue the exercise. Over time, you must come to the result fifty times, making the right and left foot lifts alternately. Fitness slimming at home just carries this kind of power loads, using many muscle groups, restoring the joints and joints to the former elasticity and preventing the appearance of stretch marks. Swing Press There are countless exercises for the press. This type of exercise is very popular among women, because they all want to have a flat, tucked up stomach. There is an opinion that fitness exercises for women aimed at correcting her figure and maintaining beautiful forms, especially in the abdomen and buttocks. And this is the correct opinion. Shaking the press daily, get a tight flat stomach achieved with the following exercises:
Aerobics - good fitness for home
How to do fitness at home, while receivinga lot of fun? Of course, with the help of aerobics - a variety of exercises, including walking and jogging, jumping and jumping, power exercises, along with exercises for flexibility, doing it all to music. Aerobic promotes not only the improvement of physical fitness, but also the overall improvement of the whole organism. Aerobics - fitness for people of any age and with various physical training. Today, step-aerobics is very popular. It aims to strengthen a large group of muscles of the whole body and in parallel helps to reduce body weight and strengthen the cardiovascular system. By giving step aerobics fifty minutes a day, you lose a lot of energy and burn a lot of calories. Plus, everything with aerobics fitness is a great pleasure.
What contributes to the fitness at home
For good fitness at home you need to know importantsecrets of his organization, which are simple and easily doable. First of all, it's worth to plan your home affairs for a whole day ahead. This will help you to understand in which part of the day you can pay attention to the sport and at the same time do all the work on the au pair. You can read tips and advice on how other women are doing fitness at home. But, most likely, you will have to face a choice of this nature: get up early in the morning, giving time to training, or late at night. And, of course, no favors on the weekend, after all, after missing a couple of days of training, you probably will not want to return to them again on Monday. If you are engaged in fitness at home, weight loss exercises should not cause close people who live with you to have feelings of misunderstanding, disapproval or simply laughter. They should be sympathetic to your studies and help in every way, for example, if you go to the telephone instead of you, waiting for dinner, if his time is slightly shifted, forgive and understand when freshly brewed coffee did not cause admiration and delight because you were in a hurry and coffee was unsuccessful. Such trivial things play a significant role for home fitness. Fitness at home, whose important secrets are also in regularity, in duration, and in intensity of training, should be desired. This can and should become a habit, as, say, wash and brush your teeth every morning. Otherwise, you will not achieve any results. With the same success, you can forget about the paid subscription for six months ahead in the fitness center. If fitness at home is an exercise for losing weight and maintaining a figure, then self-control and organization are simply necessary for you. If your training will reach two weeks, then this is a good discipline and confidence in the goal. Gradually, you will be able to plan not only the day, but also an important meeting, personal time. After class, you will feel younger and much more energetic. Do fitness at home, and a flat belly and an aspen waist will be guaranteed! We advise you to read:
