Training course for beginners at home. A training program with dumbbells at home and a set of exercises for men and girls. Now, as I promised, let's try to plan our workouts for the week

The dream of having a beautiful body and defined muscles is easy to make come true. Intention, basic knowledge of anatomy, and regular training give excellent results. Endurance, strength will appear, muscles and health will strengthen. The complexes consist of cardio and strength exercises, designed for all muscle groups. These exercises are performed on a regular basis and are suitable for both home and street workouts.

Monday

Beginners perform with straight legs, “oldies” with bent knees. In this position, the abdominal muscles contract more strongly.

Technique:

1. lift your shoulders off the floor;
2. We twist as much as possible, trying to touch our knees with our foreheads.

With a deep reverse movement, the shoulder blades touch the floor, which allows the lower abs to relax. To thoroughly work the abdominal muscles, we do not move our shoulders far back. In this position, the iliopsoas muscle will also receive a load.

Disc, dumbbells (weight from 8 kg) are allowed to be held on the chest or with hands behind the head (15 x 2).

Oblique twists:

1. settle down on your left side;
2. legs bent, pressed, right wrist behind head;
3. Raise your body and legs as high as possible at the same time.

Repeat for each side 12 x 4.

Lunges for firm buttocks and thighs

1. For balance, we spread our legs wide with our toes turned inward.
2. The hind limb is set back, resting on the toes.
3. The fulcrum is a flat foot.
4. We lower the body down, allowing a slight tilt forward.
5. We do not extend the knee further than the toe.
6. Freeze at the bottom point for 2 seconds, return

Weighting. We place our dominant foot on the encyclopedia. As you move down, the biceps femoris muscles will stretch more. We take 7 kg dumbbells. We lift them up while moving the torso down.

From 13 repetitions on each leg in 2 sets.

French press

This exercise develops 3 deltoids and triceps.

1. lie down on a bench (couch);
2. we pull our hands with the load vertically upward;
3. on bent elbows, lower the dumbbells to the shoulders;
4. we pause and return to the starting position.

Seated triceps press:

1. sit down on the bench;
2. hold the load with both hands;
3. we lift them up, keeping the elbows motionless;
4. place the weight behind your head;
5. pause for a second and return to the starting position.

We take the weight for 10 – 12 repetitions.

Horizontal bar

Exercises greatly stretch muscles and increase mass. Pull-ups with your arms positioned 25 cm wider than your shoulders are ideal for the back, core muscles, chest, and deltoids.

1. As you inhale, raise your chest to the bar, and as you exhale, lower your chest.
2. Elbows are static.

16 x 3.

Bars

1. We cling to the support with a neutral grip.
2. We hold on to the lower support with our ankles.
3. We hang on straight arms, pull ourselves up.

13 x 3.

Wednesday

Boxer movement, swinging your arms will warm up your body.

Jumping lunges

The exercise develops strength, loads the buttocks and quadriceps.

1. We place our legs in a lunge position: we rest our left foot on the foot, we move our right back, placing it on our toes.
2. During the execution, bend both limbs at an even angle.
3. Jumping high, we quickly change the position of our legs - the right one dominates, the left one on the toe.
4. We land softly.

15 x 3.

Sumo squat

Works: inner thigh, lower leg, abs.

1. We take a sumo wrestler’s stance – 30-40 cm wider than our shoulders. The feet are turned outward as much as possible, static.
2. With a straight body, we squat to parallel with the floor and rise up.

For greater results, grab a 5 kg dumbbell with your hands.

Triceps push-ups

1. We stand upright lying down.
2. Bending your arms, lower your body to a comfortable position.
3. With elbows pressed, we smoothly return and repeat.

20 x 4.
After the first set, add a load to your back. Weight depends on the level of muscle pumping.

Bent-over dumbbell row

We load the upper back, dorsal deltoids, forearm muscles, and brachialis.

1. We grab the load from the floor with our right hand.
2. We pull it up along the arc path, touching the pelvis.
3. Forearms static throughout the entire set.
4. We freeze at the top point, trying to bring both shoulder blades together.
5. We return to the starting point.

Raise 12 times, change hand. We perform it in 3 approaches.

Wide grip push-ups

We train the thoracic region, front deltoid, triceps.

1. Legs, back, pelvis form a straight line.
2. We lower ourselves with our arms spread wide.

Over time we make the exercise more difficult

• Claps in front or behind the head.
• The hardest thing to do is “applause” behind your back.
• We lean on stands (plinths, boards, books). The height will allow you to lower your body lower and stretch your muscles.
• To enhance the effect, place a load (pancakes, weights) on your back.

12 x 2-3 sets.

Arm to shoulder curl

The shoulders are involved, a triangular relief of the biceps is formed.

1. We sit on the edge of the chair.
2. When performing without support, place 1 hand on your knees, lower the load downwards.
3. Bend your arm at the elbow and bring it to the opposite shoulder.
4. We touch the collarbone and feel the contraction of the biceps.
5. Along the trajectory of movement, we lower our hand to the base position.

13 x 4.

Friday

We train the heart muscle.

T-push-ups

This exercise activates the deltoids, back, chest, and internal muscles:

1. We lower ourselves to all limbs, raise our left hand.
2. We turn the body to the left, twisting the body. We do it at pace.

Jumping.

1. Feet together, fingers clasped at the back of the head.
2. Push your hips forward and get into a half-squat.
3. Maintaining the pose, we jump with our legs apart.

Burpee

1. We squat, knees touching the chest.
2. We jump back while lying down.
3. We return to the starting position, pushing off with our heels, and fly up.

Climber on discs

Works: deltoids, pectoral, abdominal, thigh muscles, triceps.

1. We stand on our toes, point-blank, lying down.
2. We put computer disks under our fingers.
3. With their help, we make sliding movements towards the chest.
4. Tightening your abs, bring both knees near your chest.

Running at close range

1. We take an identical position with emphasis on a medicine ball and a bench.
2. Hands are strictly under the shoulders.
3. Straining the abdominal muscles, we lift 1 leg off the floor and pull the knee forward.
4. The body is evenly elongated.

Repeat for the other side.

It is better to repeat the exercises in a circle (20 x 5).

Training legs

Squat with a load

Works: quadriceps, calves, buttocks, lower back,

1. Feet hip-width apart, heels fixed.
2. Take dumbbells (10-15 kg each).
3. Palms facing hips.
4. On bent knees, we smoothly lower ourselves down. The body is smooth.
5. We squat until the pelvis is parallel to the floor.
6. As you exhale, push off with your heels and return to the starting position.

15 x 2.

Exercise for calf muscles

1. We sit on a chair and place a container of water on our knees (5 kg is enough for beginners).
2. We raise our feet onto our toes.

If after 20 reps your calves are burning, the weight is chosen correctly.

Horizontal bar

Hanging Leg Raise

We train the abs, the anterior delta.

1. Using a direct grip, we cling to the bar and hang.
2. We bend our knees, tighten our muscles and pull them to our chest, lowering them. We don't swing the body.

Let's complicate the task.

• Pull your bent legs towards the bar.
• If you turn your knees to the sides, the oblique muscles are activated.

We pull ourselves up with a narrow grip.

1. The exercise is designed for all deltoids and triceps.
2. We grab the bar, distancing our palms by 10 cm.
3. We touch the stick with the lower part of the chest.

Many people believe that if there are no exercise machines at hand, then there is no need to exercise. In fact, you can train with your own weight - this is an ideal option for a home workout program. Of course, gaining muscle mass without dumbbells and barbells and exercise machines is not an easy task. But you can keep your muscles toned or lose some extra pounds at home, if you want!

There are enough exercises to work with your own weight. And if you have an assistant, you can even diversify the exercises and increase the load.

If you travel or simply do not have any equipment that could be used in training, at least purchase an expander. It will easily fit into any bag.

Who do we recommend this training program for? Of course, not for experienced athletes! We recommend it for beginners - boys, girls, women, men. For everyone who does not have the opportunity to go to the gym, but has a desire to start training.

What result can you expect? Everything will depend on your perseverance and regularity of training. Even if you just do push-ups every day, in six months you can reach 100 push-ups in 1 approach. This is serious endurance and muscle strength from push-ups alone. The program is a set of exercises for the whole body.
For those looking to lose weight, this is a great way to burn extra calories. And thanks to strength training, your metabolism will spin up faster than from simple cardio training (for example, on an exercise bike).

Now we will list the exercises that are used in our home workout program(link "Download" below). We tried to choose the simplest, safest and most effective exercises possible. All of them can be done at home, but some require additional equipment. What did you want?

Pushups
This is a great upper body workout. It allows you to work the pectoral muscles, triceps, anterior deltoids and many stabilizer muscles. The proposed program focuses on increasing the number of repetitions, after which you will increase the load. For example, you can wear a backpack filled with water bottles. This will be an excellent weight for push-ups.
Let's say your limit is 12 push-ups in 1 set. In this case, there is no need to add weight. Work on increasing the number of push-ups. Then, when you can do 20 push-ups, you will add weight so that you only have enough strength to do 12 push-ups.

Push-ups between chairs
A good exercise to develop and strengthen the triceps. Typically, no equipment is required for this exercise. You can place 2 bedside tables or chairs next to each other and do push-ups on them. But don't forget about your safety. Furniture is not as stable as exercise equipment.

Incline push-ups
These are regular push-ups, but your feet are on a bench, chair, sofa, etc. This allows you to focus the load on training the upper chest.

Pull-ups
This is one of the best exercises for training the latissimus dorsi and arm muscles. You can do pull-ups on a wall bars or on a removable horizontal bar in the doorway. If you can do more than 12 pull-ups, use additional weights.

Reverse grip pull-ups
In this case, most of the load is transferred to the biceps. You can even train your biceps with your own weight!

Hyperextension
This exercise helps strengthen your lower back, buttocks, and hamstrings. It can be performed lying on the edge of the bed. The body hangs at waist level. Someone needs to hold your feet to prevent you from falling to the floor.

Squats
It is better to do deep squats with your own weight. You can use dumbbells or a heavy backpack as additional weight. During deep squats, the quadriceps and buttock muscles work.

Lunges
A good exercise for training your legs. You can pick up dumbbells or other weights and thereby increase the load.

Single leg squats
This exercise is effective without additional weight, because you lift your entire body weight on one leg. For balance, you can hold on to something with your hand.

Calf raises
It is better to perform alternately on one leg. Thus, the load will be 2 times greater and you will pump up your calves better. You can pick up any weight.

Bend forward on straight legs
An excellent exercise that works the entire body, especially the back of the thighs and buttocks. As a weight, you can use a canister or bottle filled with water.

Press standing or sitting
You will need dumbbells, or any heavy thing that can be held in one hand.

Lying crunches
An excellent exercise for working the upper abdominal muscles.

Lying leg raise
Exercise for the “lower” abs.

Program

It is a PDF document (764 kb) with tables of exercises by day (Mon, Wed, Fri). The number of approaches and repetitions + recommendations are indicated. For those who may not know some of the exercises, we have inserted photos on separate pages.

(10 ratings, average: 5,00 out of 5)

The inability to regularly go to the gym should not be an obstacle to a healthy and beautiful body. You can and even need to study on your own. The home workout program for men is, of course, different from the one available in the gym.

Specifics of independent training

When you decide to start doing the exercises, don’t forget that although you are not in the gym under the supervision of a trainer, this does not change the rules of the training process.

Namely:

1. Before each workout, be sure to do a good warm-up.
2. Make a study plan and stick to it.
3. Choose your own loads. Don't overdo it, but at the same time, if you feel like you can do more, do it.
4. Focus on the quality of the exercises, and then gradually increase the quantity.

“Home” training has some disadvantages, and the main one is the lack of exercise equipment. But this problem is not difficult to solve. If possible, purchase a barbell and collapsible dumbbells. Collapsible ones are preferable, because they can easily change the weight, and you don’t need to have a large amount of equipment at home. And if purchasing is not possible, you can make weights yourself.

For example, “folk” analogues of dumbbells are plastic bottles with sand. And of course, no rare muscle loads with a barbell or improvised dumbbells can replace regular high-quality training. Let's consider several options for what they can be.

Home workout program

When scheduling your workouts, be sure to take into account recovery and rest periods. The standard option would be loads three times a week, for example, or Tuesday-Thursday-Saturday.

Each day should be devoted to a separate muscle group. But no matter what part of the body you train, always warm up completely - from the neck to the ankles. Repeat each warm-up movement 8-10 times.

It is advisable to do the warm-up like this:

• – bending back and forth and to the sides;
• shoulders – rotations and jerks with straight arms back and forth;
• body – turns to the sides, bends back and forth;
• pelvis – circular rotation in different directions;
• knees - squats;
• ankles – circular rotations.

Read other blog articles.

They have a limited inventory, which limits the possibility of load progression. In itself, the progression of loads is a way to constantly maintain stress at the required level so that the body has to adapt. Adaptation of the body is expressed in an increase in strength indicators, muscle hypertrophy, an increase in speed and changes in other muscular and non-muscular qualities that the athlete develops. Since adaptation forces the body to spend a lot of resources, both on itself and on maintaining adaptable qualities, the body begins to adapt only when it is vitally necessary! If the body copes with the load, or, moreover, if the load decreases, then the body levels out all excess systems so as not to waste resources on maintaining them.

From all that has been said above, we can conclude that training at home is intended to maintain the results achieved in the gym or any other place, or in order to recover a little if the athlete has not trained for a long time. Regardless, the message is that the benefits of training at home are limited, so goals should be set accordingly. In general, you should never set yourself a difficult goal for anything at once; you should approach everything gradually, overcoming intermediate, stage-by-stage tasks. But even to achieve those goals that are, in principle, achievable through home exercises, it is necessary to follow a number of fundamental rules.

Rules for training at home

System – training should be systematic, this is very important, because without this, it is generally impossible to even create a training program. You must set aside a specific time for training and spend it on it. It doesn't matter whether you can train in the morning or in the evening, no matter how many times a week, it is important that you stick to your training schedule constantly. Therefore, if you have set yourself the goal of getting yourself in order, then the first thing you should do is give up all bad habits that may prevent you from sticking to the training program.

Warm-up – this is an important component of training at home, in the gym, on the street and anywhere in general, since a good warm-up is the key to maintaining the performance of muscles, joints, ligaments and tendons. It is important to warm up the whole body, and not just the muscle group that you are going to train. You should start warming up with slow movements, gradually increasing their pace. The complexity of movements should also change progressively, from the simplest to the complex. Many people neglect warming up, especially when they train lightly, but this is very dangerous, so be sure to warm up well!

Intensity – this rule for training at home means that you should train at a certain pace, which depends on the goals of your training. If your goal is to maximally develop or maintain strength indicators, then you need to train with rest between sets of 40-60 seconds; if you want to develop endurance, then you should strive for the absence of rest, as such, for this there are several methods described in endurance training program . Most importantly, do not forget that training should be limited in time, so you need to do it within 60 minutes, and therefore you should not be distracted by extraneous activities.

Ways to progress the load

Load volume – it can be corrected by increasing exercises, repetitions of exercises, or by splitting. You can, of course, progress by increasing additional weights, but at home it is difficult to use barbells and dumbbells, or rather, you are always limited by equipment, therefore, when we talk about training at home, we mean that you have minimal equipment. As for the number of exercises and the number of repetitions per approach, everything is clear, but what is a split? Split is a grouping of workouts by muscle groups. Due to this grouping, it is possible to perform a volume of work on the target muscle group several times greater than during circuit training. Although we recommend that beginners start with circuit training.

Example of circuit training at home

Push-ups – 5 sets max
Wide grip pull-ups– 5 approaches to the maximum
Hanging Leg Raises– 4 sets to the maximum

Speed - This is a way not only to progress the load, but also to use different muscle fibers and muscle qualities. The faster you perform the exercises, the more the fast muscle fibers are activated, the slower you do the exercises, the more the slow muscle fibers are loaded. To train red, fast-twitch muscle fibers, you need to increase the speed of the exercises, making them more difficult, such as clapping push-ups. To train white muscle fibers, you need to perform the exercises very slowly, effectively feeling the muscle contractions. We recommend combining training of both types of muscle fibers, alternating workouts every week.

Home workout program

Monday – legs, chest and arms
Squats – 5 sets max
Lunges – 5 sets max
Calf raises– 3 sets to the maximum
Pushups– 5 approaches to the maximum
Dumbbell flyes– 5 sets of 12 reps
Reverse push-ups– 5 approaches to the maximum
Reverse grip pull-ups– 5 approaches to the maximum

Tuesday- press
Hanging leg raises– 5 approaches to the maximum

Home workouts are different. We can include such physical exercises as morning 30-minute exercises, as well as active cardio.

The fast pace of life leaves little time for personal space. Home, family, work or study force girls to push their dreams of a slim and fit body into the background. Financial difficulties or lack of time do not allow you to visit the gym. But even in such a situation, you shouldn’t despair, because you can successfully train at home. You only need to devote 30-40 minutes a day to improving your figure, and the result will be an elastic and resilient body. When exercising at home, regularity, following a training plan and rest are important.

What muscle groups to pump?

It is better for overweight girls not to focus on certain muscle groups during training. The muscles of the whole body should be pumped, thus ensuring uniform burning of the fat layer. The training should begin with a warm-up, during which all muscle groups must be prepared for the load. Then follows the aerobic part, and it doesn’t matter what the exercises are. The main thing is intensity and preparation of the heart for power load.

At normal weight, it is recommended to start pumping up the arm muscles. To do this, you can use an expander and 2 kilogram dumbbells. And when doing push-ups in a lying position, the pectoral and back muscles are simultaneously strengthened. The most difficult thing to pump is the abs; not only regular load is important for it, but also its gradual increase. The upper abdominal muscles are perfectly pumped by lifting the upper body from a lying position. An effective exercise for the lower abs: lying on the floor, raise both legs at the same time. At the same time, you cannot lower your feet to the floor, maintaining tension in your abs. The muscles of the legs are the easiest to pump; they are used to being in good shape and are ready for serious loads. Therefore, regular squats can be done with weights. And if you also wear a backpack filled with books, you can strengthen your back.

What is important for beginners to know?

Training at home should not be treated as exhausting hard labor. It is better to set yourself in a positive mood and strive to do the exercises with pleasure. After all, playing sports will not only improve your appearance and get rid of extra pounds, but will also make you feel light and confident in your own abilities. Girls who are just starting to get involved in training should not immediately put excessive strain on their muscles. You need to start with light exercises, bringing the technique to automaticity. And only after that do more approaches, increasing the load.

Often beginners make a mistake due to which the possible result of training disappears. We are talking about a negligent attitude towards training. If you have already decided to play sports, then you should stick to the training plan. There is no place for laziness and bad mood in this matter, which is most often the reason for missing classes. You should allocate only 3-4 hours a week, be productive on certain days, and a slim body is guaranteed. Exercising without proper nutrition and hydration is a waste of time. For greater self-confidence, beginners are recommended to record workouts in a notebook, displaying the exercises done, the number of executions and approaches.

Warm-up technique

It is important to warm up your muscles and joints well when warming up. Carry out a set of rotational movements with each part of the body. Start with the shoulders, elbows and hands, and end with the knees and feet. Also, do not forget to warm up your back and lower back: bending to the side and rotating your body.

Example training program

You need to have a basic set of dumbbells and a fitness bar

1. Monday (legs and biceps):

• Deep squats – 15 times 3
• – 20 x 2
• Dumbbell press, in a sitting position - 15 times 3
• Swing your arms to the sides with dumbbells or weights - 10 times 2
• Squats with dumbbells – 15 times 3

1. Wednesday (chest and triceps):

• Push-ups – 10 times 3 times
• Lifting dumbbells up from a lying position – 30 times 2
• Push-ups on a chair – 15 times 3
• – 30 sec. 2-3 times
• Reverse crunches – 15 times 3

1. Friday (back and abs):

• Squats with dumbbells – 15 times 3
• Crunches – 30 times 2
• Leg raises in a lying position – 20 times 2
• Fold - 15 times 3
• Exercise “Superman” - 15 times 3

1. Sunday (butt and thighs):

• Squats – 30 times, 2 sets
• Exercise “heel to ceiling” - 30 times on each leg, 2
• Leg swings in a lateral position - 40 times 2
• Lunges with dumbbells – 15 times 3
• Deadlift – 25 times 2

After strength training to lose weight, you need to do a fat-burning workout. At home, step aerobics is best. Cardio training should last at least 50-60 minutes; only with such a prolonged load does the body burn excess fat. With its help, not only kilograms are lost and muscle tone increases, but also the cardiovascular and respiratory systems are strengthened.

Basic rules of training

1. Strength training - 3-4 times a week, fat burning can be done daily.
2. Duration of training (strength and cardio) – 1.5 hours.
3. Class times are selected individually. It doesn’t matter whether it’s morning or evening, the main thing is physical stimulation and motivation.
4. The workout necessarily begins with a warm-up and ends with a cool-down.
5. After eating, 2 hours should pass, only then you can start exercising.
6. It is necessary to increase the number of repetitions in case of easy execution.
7. Girls are not recommended to use heavy dumbbells; 2-3 kilograms each is an ideal load.
8. You cannot miss scheduled classes, otherwise you will have to start all over again.
9. Muscles should not be overloaded; their growth and strengthening occurs during moments of rest and recovery.
10. 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.