Sports fans enjoy watching matches and placing bets. Some users even click here to play at Playamo and choose slots dedicated to this topic. Are you one of them and want to become as great as your favorite sportsmen? Then you can start with a home workout, and these 4 simple tips will help you.
Home workouts will require at least a minimum set of sports equipment:
- A comfortable mat with the right dimensions.
- Weights (barbells, dumbbells, kettlebells).
- Additional equipment ( ball, expander).
Many exercises can be performed using your own body weight. For cardio exercises at home, you will need a bicycle. To feel comfortable and get in the right mood, you need a tracksuit and shoes. By the way, correctly chosen sports shoes also minimize the risk of injury.
The Right Time for Exercise
Workouts at home should be regular, especially if you are interested in good results. Exercise should fit into the daily routine and become a way of life. Excellent discipline is making a schedule of habits and keeping a diary. Adjustments to the plans can be made based on how you feel.
Home training can be done in the morning and evening, the main thing is not to do it on an empty stomach or immediately after a meal. In the first case, you can faint, in the second, the exercises will be difficult to do because all the forces of the body are focused on the work of the digestive system.
The training process can be divided into three parts:
- Warm-up. During the warm-up, there are joint exercises and short cardio workouts. In the first case, it is, for example, rotation of the knee and elbow joints, squats. In the second, walking in place, running, and jumping are also an excellent choice. The duration of the exercises is from 10 to 15 minutes.
- The main part. This part of the training is devoted to basic and isolating exercises. The duration of training is about 30 to 60 minutes. It is better to train briefly but intensively.
- Cool down. It is necessary to remove the body from the load. During its implementation, you can perform simple cardio exercises, stretching all the muscles. The duration of this part of the workout is from 10 to 15 minutes.
Rest time is required between several exercises. More recovery time is needed for the body after intensive basic exercises. You should move on to the next cycle only after your breathing is rested and your body is rested.
You need at least one day of complete rest so that the muscles have time to recover. You should also pay attention to your own feelings. If your muscles are sore, it is better to postpone the training.
How to Make You Work Out
Working out at home has many advantages. You don’t have to go anywhere or drive to work out, you don’t have to adjust your schedule or pay for the gym. But at home, it’s much harder to really get yourself to start working out and see your workout through to the end. It takes motivation to find the strength to give up your favorite TV show or start working out after you’ve done all your chores at home. This means that you should understand well why you decided to take up sports.
Ask yourself this question, and you can write down the answer. You must have a good reason. Otherwise, it will be very easy to make a deal with your conscience. For example, today you are tired at work, and there are unwashed dishes, you can also tomorrow postpone the planned series of push-ups. But tomorrow you’ll find even more reasons not to work out.
Choose What You Like
If the workout is painful, exhausting and joyless, no amount of motivation will help. If you hate squats so much, don’t emphasize them. Choose something that will bring you pleasure and start your home exercises with that discipline. It could be yoga, qigong, CrossFit, or dancing. Sooner or later you will want variety, then you can try something new.
Regardless of your choice, you can find lots of workout videos on the Internet. Some of them are paid, but you can watch most of them for free. Moreover, you can use the apps. There are many programs for different sports, and they are also inexpensive or completely free.
The tricky part about motivation comes when you’d already like to enjoy the results, but still don’t see them. Let’s say you’ve been exercising for a month, and the long-awaited abs are still missing. Shouldn’t you quit these useless exercises altogether, since they don’t bring any benefits? The answer is simple. If you quit, you will not achieve anything, and if you continue and improve, you will soon see the first changes. And when you do, it is essential not to relax and give up because the most difficult thing is not to achieve results but to maintain them.
Avoid Things Bothering You
Absolutely everything will interfere with your home workouts. These can be your phone, cat and closest relatives. So, it is essential to provide yourself with the necessary information vacuum when you start training. Turn off the phone, close yourself off from those who want your affection or communication, and do not pay attention to other external irritants. Otherwise, the following will happen: you will work out for the first 15 minutes, get a little tired, then the phone will ring, you will answer it. As a result, you will decide that’s enough for today. It seems like you’ve worked out, but there’s really no point in it.
The result of home training depends primarily on you. Regular exercise, self-discipline, proper schedule, sleep and nutrition will improve your physical condition, increase your stamina and muscle strength. If you do everything right, your workouts will get even more profitable than a professional coach. So, you will not only get in shape but also save a lot of money.