Mass training programs 3 times a week at home. Training program
The training program involves performing the proposed exercises three times a week. For example, for me it was Monday, Wednesday and Friday. This program is often called a three-day split - it’s the same thing. Therefore, do not be alarmed if you come across such wording.
You need to take the weight with which you will be comfortable performing the exercise. However, you should not get hung up on low weight; you need to increase the load each time. If the program says the value “4x10”, this means that you need to do 4 sets of 10 repetitions in each exercise. The rest time between approaches should not exceed 5 minutes. 3-day training program to increase mass and strength:
When performing this program, it will be useful to familiarize yourself with exercises for the muscles of the legs, shoulders, pectoral muscles, triceps and biceps muscles, and back muscles. And now I will give some useful tips to bodybuilders:
- Before each workout, you need to do a warm-up to warm up your body muscles.
- From the beginning of training, try to focus on the technique of performing the exercises. Learn the technique of performing the proposed exercises so as not to damage your muscles. After some time, change the training program slightly or completely replace it with another, since the human body tends to get used to monotonous training, and the effectiveness of the program will naturally decrease.
- When building muscle tissue, the duration of classes should not be more than one hour.
- You should not be shy to ask questions to more experienced bodybuilders; they will be happy to share their personal experience and knowledge with you.
Basic rules of training
- Strength training - 3-4 times a week, fat burning can be done daily.
- Duration of training (strength and cardio) – 1.5 hours.
- Class times are selected individually. It doesn’t matter whether it’s morning or evening, the main thing is physical stimulation and motivation.
- The workout necessarily begins with a warm-up and ends with a cool-down.
- After eating, 2 hours should pass, only then you can start exercising.
- It is necessary to increase the number of repetitions in case of easy execution.
- Girls are not recommended to use heavy dumbbells; 2-3 kilograms each is an ideal load.
- You cannot miss scheduled classes, otherwise you will have to start all over again.
- Muscles should not be overloaded; their growth and strengthening occurs during moments of rest and recovery.
- Nutrition is 80% of success.
Any girl would love to train her body without leaving home. This is not only economical from a financial point of view, but also allows you not to think about your complexes. If you are overweight, not every young lady agrees to burn calories in the company of beautiful and fit rivals who are frequent visitors to the fitness club. Over time, home workouts will become a habit; without them, the body and soul will be bored. The main thing is to believe in your own strengths and strive to improve yourself, creating the image of a beautiful and independent girl.
Home workout program for men for a week. Bodyweight exercises at home
There are many exercises for training with your own weight, below are the most effective:
| Pull-ups are a basic exercise for the back muscles. You can perform pull-ups with different grips. By experimenting with grips, you can put stress on different muscle groups. |
| Wide grip pull-ups. The palms are located slightly wider than the shoulders. The exercise is performed smoothly, you need to try to feel the latissimus muscles, because they bear the maximum load. |
| Close grip pull-ups. Jump onto the horizontal bar so that your hands touch each other. By performing pull-ups in this way, the load shifts to the bottom of the latissimus muscles and biceps. |
| Reverse grip pull-ups. When doing pull-ups in this version, the biceps take the lion's share of the load. When performing the exercise, be collected and try to feel your biceps in each repetition. |
| Push-ups are a basic exercise for pumping up the pectoral muscles and triceps muscles of the arms. The number of repetitions is approximately 80% of the maximum. |
| Push-ups with wide arms. The exercise is performed to work the pectoral muscles. To make it more difficult, use palm rests to increase the range of motion. Try to push up as deeply as possible, stretching your pectoral muscles as much as possible. |
| Push-ups with elbows tucked in engage all three heads of the triceps. The exercise is performed at full amplitude and at an average pace. |
| Reverse push-ups. To perform this you need a bench or chair. When performing the exercise, you should not slouch and allow your elbows to diverge to the sides, otherwise the triceps will not receive the proper load. |
| Dips can be called the big brother of push-ups. Only dips are much more difficult than push-ups. The number of repetitions depends on the physical capabilities of the athlete. Athletes who have difficulty doing push-ups may not even look towards the bars. |
Home workout program for weight loss. How to exercise to lose weight?
This question interests everyone who wants to be in good physical shape. Working out at home for weight loss can give attractiveness to those who do not find time to visit gyms. Experts in this field emphasize that good results can only be achieved by competently combining a set of strength exercises.
and cardio exercises. Interval training for weight loss has been found to be the most effective when performed at home.
Aerobic exercise can burn more calories than strength training for the same duration. However, when considering the selection of exercises, it is necessary to take into account that strength training increases the metabolic rate during rest. Thanks to aerobics, fat is burned exclusively during exercise; when it stops, this process stops. If we are talking about strength exercises, then the situation looks radically opposite. Fat burning does not stop even after completing your workouts. The increased metabolic rate persists for 6 hours, then gradually returns to normal.
An effective training program for weight loss involves performing a strength training program at the beginning and moving on to aerobic exercises. The strength complex burns carbohydrates, and the aerobic complex burns fat.
A set of exercises with dumbbells
When playing sports at home, you can use special sports equipment. Dumbbells for home exercises should be chosen depending on your level of physical fitness, from 2 kg to infinity, and exercises with them can be not only on the arm muscles, but also on the whole body.
There are a huge variety of such exercises: various variations of deadlifts, swings, squats, lateral lunges, back presses.
Follow certain rules for training, don’t be lazy, start creating a new, athletic figure today.
Whether you use programs developed by professional athletes, or create your own exclusive one, it doesn’t matter, the main thing is to exercise and be healthy!
Home workout program for beginners. Home training for beginners: general rules
At home, you can organize quite effective workouts for losing weight, and for this you do not need special equipment or even any experience in fitness. If you choose an affordable exercise program and practice regularly, you can achieve results even if you have never exercised before. We offer you a ready-made circuit home workout plan for beginners, with which you will lose excess weight and improve the quality of your body.
Benefits of this home workout for beginners:
- training will help you lose weight and tone your body;
- The lesson is suitable for beginners and those who have not trained for a long time;
- You can start training at home with this program;
- the program includes exercises for all major muscle groups;
- they will help you strengthen your muscles and get rid of problem areas;
- most of the proposed exercises are low-impact;
- you will need minimal inventory.
Before going directly to the list of exercises, be sure to read the recommendations and rules that will allow you to train efficiently and effectively.
Rules for training at home for beginners:
1. Start this at-home workout for beginners with a warm-up and end with a full-body stretch. We recommend watching:
- Warm-up before training: exercise plan
- Post-Workout Stretching: Exercise Plan
2. Always exercise in sneakers; You can’t train at home barefoot if you don’t want to get joint problems.
3. Try not to eat at least an hour before training, otherwise digestive problems may occur. Half an hour after training, eat protein + carbohydrates (for example, 150 g of cottage cheese + fruit).
4. Drink a glass of water 20 minutes before your workout and take small sips of water every 10 minutes throughout your workout. After your workout, drink a glass of water.
5. The proposed workout for beginners consists of two rounds of 6 exercises in each round. Each round is repeated in 2 circles. If you find it difficult to sustain a workout from start to finish, you can take a 5-minute rest between rounds or shorten the duration of the program.
6. This workout for beginners involves the use of a timer (each exercise is performed for 30 seconds). But if this format is inconvenient for you, you can perform counting exercises: 15-20 repetitions of each exercise.
7. This program contains exercises that involve performing on different sides: first on the right, then on the left (for example, lunges, leg raises, hip adduction on the side). We recommend dividing the execution into 2 circles, i.e. in the first circle you perform exercises on one side, in the second circle - on the other side. But if you want to make the workout more challenging and longer, you can do exercises on both sides of each circuit.
8. The duration of this workout at home for beginners is 20-25 minutes (excluding warm-up and cool-down). You can always adjust the training time at your discretion by adding or reducing the number of laps. Stop and stop exercising if you feel dizzy, weak, or have heart pain.
9. For some beginner exercises you will need dumbbells. If you don't have them, you can use plastic water bottles (1-1.5 liters) or do exercises without additional weight. If, on the contrary, you do not have enough load in some exercises, you can use dumbbells, fitness elastic band, leg weights or expander.
10. This set of workouts for beginners is divided into 3 days. You can train 3-5 times a week depending on your goals and capabilities - just alternate the 3 ready-made plans with each other. After 3-4 weeks of implementation, it is advisable to increase the time you perform the exercises (focus on your capabilities).
Day 2. Home workout plan for beginners. Workouts for weight loss
Day 2. Home workout plan for beginners.
Workouts for weight loss Duration: 42 minutes.
Burns: approx. 200 kcal.
On the second day, I included 2 cardio workouts, which together last 30 minutes, which is optimal for beginners in fitness, given the medium intensity, as well as an upper body workout. We want a harmonious body, right?
1. Ultimate fat-burning cardio workout with Denise Austin. BeFit.
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Duration: 20 minutes.
Intensity: medium.
Burns: approx. 100 kcal.
The workout is aimed at burning fat and increasing metabolism. This is an interval training that combines sports exercises, aerobics, kickboxing, and also some emphasis on toning the abdominal muscles. Although the whole body is involved in the training. Includes warm-up and cool-down.
2. Cardio kickboxing. Training with Denise Austin. BeFit.
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Duration: 10 minutes.
Intensity: medium.
Burns: approx. 30 kcal.
This workout is a pretty standard aerobics workout, but with a martial arts twist. The workout itself does not burn many calories, but together with the previous one it makes a good program for the second day of training for beginners. These first two cardio workouts for weight loss will warm up the body well for subsequent strength training for the upper part.
3. Upper body training with body weight. Fitness Blender.
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Duration: 9 minutes.
Difficulty: medium.
Burns: approx. 60 kcal.
Equipment: not required (you can use a mat).
All the exercises in this bodyweight strength training workout are accessible even for beginners. Remember that you can always do exercises that are not as deep as shown. Do the best you can, but be sure to use proper technique!
The workout includes 8 exercises in 2 rounds. The number of repetitions varies. You may need a bench or chair or sofa - something you can rest your hands on. Since we've already warmed up with 30 minutes of cardio, only stretching is required.
4. Dynamic stretching for the upper body. Autumn Fitness.
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Duration: 3 minutes.
Difficulty: easy.
Excellent dynamic stretch for arms, back, shoulders. A good end to today's training. There are yoga exercises.
