A lot of work, you need to take the child to mom, the car broke down, it’s too cold, too far away. There are a thousand reasons why we cannot go to training today. We share five tips on how to stop looking for excuses, and simple exercises that are easiest to start with.
Motivating yourself to start exercising right now is not that difficult. It is enough to properly prepare, be inspired and stock up on self-confidence. And also — to see in front of you a clear plan of exercises that everyone can perform.
How to start practicing?
1. Set a realistic goal
Perhaps the most important moment. The abstract dream of becoming beautiful, finding a boyfriend and flying away on vacation will not work here. Set a specific goal. “Buy that wonderful red dress in size 42 by the end of the month” is fine.
2. Find a workout club
The main disadvantage of exercising at home is the temptation to skip a workout. Buying a club card will solve the problem. After a month, you will realize that you already want to attend all possible classes in the club, and simple exercises are no longer enough.
3. Buy nice sportswear
It’s great to look at yourself in a stylish uniform, and you just want to «walk» it urgently. And then watch how with each workout the centimeters from the hips go away and the waist slowly begins to appear.
4. Start personal training
If you pay for personal training with a trainer, then it will be embarrassing to miss a workout, you will definitely have to come to the gym twice a week. In addition, the coach will monitor the technique of performing exercises, help you create a nutrition program, scold you for skipping and cheer you up when you “really” can no longer.
5. Love yourself
The way you love yourself shows others how to love you. It is very pleasant to feel your body, manage it, enjoy the time that is only yours. And which you can devote to yourself and your health.
So now you are properly motivated, charged and ready. Let’s start today. Right now. Check with your doctor before starting an exercise program, especially if you have any contraindications. Remember to warm up for 5-10 minutes before starting your workout and stretch after.
Here are some effective and simple bodybar exercises that you will definitely love.
Exercises to start with
1. Tilt with traction. We train the muscles of the back
Starting position (IP): standing, feet hip-width apart, chest open.
Bodybar in hands: direct grip. While inhaling, tilt the body down (back is even), while lowering the bodybar along the hips, to the center of the knees. As you exhale, pull the projectile to your stomach, bring your shoulder blades together. Inhale — return the bodybar to the center of the knees, as you exhale, raise the body to the PI.
2. Raise your arms. We train biceps
IP: standing, knees slightly bent, back straight.
Bodybar below, near the hips: straight grip. Hands at shoulder width. Slowly bending your arms, raise the bodybar to shoulder level. The elbows are fixed on the sides of the body. Don’t lean back. Short pause, do not relax the biceps. Slowly return your hands to the PI.
3. Deadlift in a standing position. Strengthen your shoulders
IP: standing, feet hip-width apart, knees slightly bent, tailbone pointing down.
Bodybar at hip level, grip — arms shoulder-width apart. While inhaling, bend the elbow joints, raise the bodybar to the chest: the elbows are up, while the wrists are motionless. As you exhale, lower the bodybar down into the PI.
4. Squats. We train the front surface of the thigh and buttocks
IP: standing, feet hip-width apart, knees slightly bent, abdominal muscles tense, back straight, shoulder blades flattened.
Bodybar on the shoulders. While inhaling, do a squat (the angle at the knee joints is 90 degrees): take the pelvis back, tighten the muscles of the buttocks. As you exhale, return to the PI.
5. Lunges with stretching. We train the back and front of the thigh and buttocks
IP: standing, legs together, bodybar on the shoulders. The back is straight, the shoulder blades are brought together.
While inhaling, take a step back and do a squat (the angle at the knee joints is 90 degrees). As you exhale, return to the PI. Repeat with the other leg.
Each exercise is repeated 15-20 times for 3 sets.