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Effective home workout with minimal inventory. Leveling is no worse than in the hall

Sorting out home workouts together with the Championship expert, wellness coach Andrey Semeshov.

Recently I read a letter from the owner of a network of regional fitness clubs to my employees who remained for a whole month without earnings. And the overall message is surprisingly very optimistic. In a month, when the quarantine is over, a wave of new clients will come to the centers. Indeed, finding themselves in captivity, very many suddenly realized that there was no further life without fitness. In stores during the day with fire you will not find mini-simulators, dumbbells and rubber bands. Or the price tag flew into space, like a ginger.

For those who are taking their first steps into the world of physical education, a minimal set of equipment will be enough: fitness rubber bands or the same water bottles. It is difficult to dodge the many training options on the Internet, and social networks literally burst from them. In order to familiarize the body with stress, this is more than enough. And then, you see, isolation will be canceled, fitness centers will open, and you can move to the next level.

Effective home workout with minimal inventory. Leveling is no worse than in the hall

Photo: istockphoto. com

But for those who managed to fall in love with strength training before this whole story, it is more difficult. It may seem that without a dumbbell row, a barbell with a bunch of pancakes, and various simulators, it will not be possible to arrange a full workout. The worst thing that can be done in such a situation is to accept and wait for the end of the epidemic, lying on the couch. Because in just 10-14 days, all the muscles worked out with such difficulty will begin to gradually lose strength and volume.

For me personally, this option is unacceptable by definition, so we will get out! As an example, I propose to train the pectoral muscles and triceps, and not for show, but so that it is not worse than in the gym.

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Of course, you can't do without inventory at all. Muscles for hypertrophy need a load of at least 25-30% of the one-rep maximum. For example, if in a prone position you shake a barbell weighing 100 kg for one repetition, then the minimum weight of weights for several should be 25-30 kg. Obviously, the better your physical condition, the greater the requirements for the minimum home kit. But you can get out of any situation using the methods of preliminary fatigue or by combining exercises.

In my arsenal there are weights for 16, 24, 32 kg. I advise you to purchase a collapsible three-in-one version if you find it on sale. And also a set of fitness rubber bands and a regular piece of tourniquet. For comparison: slaveBench press room weight ranges from 100kg (15 reps) to 140kg (2-3 reps). Based on this, you can estimate which set of weights for home workouts will be sufficient for you.

Effective home workout with minimal inventory. Leveling is no worse than in the hall

Photo: istockphoto.com

If you buy everything in a store, you can keep within a few thousand rubles. Either look at friends or on sites that resell used inventory. I agree, not very budgetary, but there is a chance that you will get a taste and completely stop going to the gym in the future. Or you can take the equipment to the dacha and practice there.

Effective home workout with minimal inventory. Leveling is no worse than in the hall

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Exercises that are easy to do at home. But they do not lose their effectiveness.

Exercises for the pectoral muscles and triceps

Push-ups with additional support under the hand

Number of approaches: 2- 4.
Reps: 15 or more.
Rest between sets: 1 minute or more.

It's comfortable for me to grab the handles kettlebells, but you can just as well put a pair of books of the same height under each hand. This will further stretch the pectoral muscles.

In the upper phase, it is not necessary to straighten the arms at the elbow joints. Or, as they say, stick your elbows in. It is enough to perform a movement in 2/3 of the amplitude. So we focus on working precisely with the muscles of the chest, reducing the load on the triceps.

The fair sex can start with the option of push-ups from the knees if the classic one turns out to be too heavy.

Reduction of the hands lying down.

Number of sets: 3.
Reps: 10-15.
Rest between sets: 1 minute or more.

Exercise that can be done in the gym with dumbbells, and in the butterfly simulator, and in the crossover. At home, we are deprived of such a variety, but the muscles will not even know whether we are doing this lying on the floor or on an expensive bench covered with natural leather. It will be hard - there will be an effect. Which is what we need.

Bench press

Reps: 3.
Reps: 6-12.
Rest between sets: 2 minutes or more.

The most popular basic exercise, with which many begin training. We have a limited set of weights, so we put it in third place, having already fairly worked out the target muscle group.

You can find options when I putt under the back of a roller or imitate a bench press with a stool. The goal is clear - to increase the amplitude. However, I consider such variations to be potentially traumatic. Especially considering the fact that we try to use a very decent weight.

Effective home workout with minimal inventory. Leveling is no worse than in the hall

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Bent over push-ups

Number of approaches: 2-3.
Reps: to failure.
Rest between sets: 45 seconds to 1.5 minutes.

Finishing the work of the pectoral muscles , where we started - push-ups. But now we slightly change the angle of the load and throw our legs on the support. Otherwise, we do everything the same. We do not work at full amplitude, leaving the elbows slightly bent in the upper phase of the movement.

Girls can perform push-ups from a high support instead. For example, from the windowsill. Let the angle be completely different, but this will not affect the quality of muscle work. But doing such push-ups will be much easier. Then you can try the first option.

French bench press

Number of sets: 3.
Reps: 8-15.
Rest between sets: from 1 minute or more.

Even though we tried to save the triceps from the load, so that the chest muscles got more, it still worked decently. Therefore, it is logical to finish it off, as they say, with a French bench press.

Extension of the arm from behind the head

Sets: 2-4.
Reps: to failure.
Rest between sets: from 45 seconds to 1.5 minutes.

Finally, it's time to get to fitness rubber bands or a tourniquet. At the end of the workout, constant tension in the target muscle will be very useful.

The full version of the workout with comments by Andrey Semeshov can be seen in the video.

Effective home workout with minimal inventory. Leveling is no worse than in the hall

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