How to do strength training at home? Rules that will help you keep your muscles toned

Strength, or anaerobic, training is an integral part of any sports plan. They allow you to gain muscle mass and develop strength. But even if you are not aiming to gain voluminous biceps and embossed abs, this type of training will help you simply stay toned. And this is especially important in times of self-isolation.

That’s why “Championship” has launched a series of free online training sessions, which take place daily, in the morning, on our official page in “VKontakte”. To train under the guidance of experienced instructors, you just need to join the live broadcast or find a clip of an already passed session in the video records of the community.

Today we will dwell more on how to pump the muscles of the legs, cortex and shoulder girdle at home. And together with Dmitry Selivanov, coach of the Playground Sports and Play Center, we will understand how to properly conduct strength training.

What is “Championship” strength training?

Our program included home strength training with your own body weight. It targets the leg muscles, anterior and posterior thigh muscles, lower leg muscles, as well as the cortex and shoulder girdle. This physical activity is great for developing body mobility, stability and speed.

On average, a session lasts 30-40 minutes and does not require any special physical preparation from you, it is suitable even for beginners. But there is only one limitation that can prevent you from starting training.

Dmitry: This program can be used by people who do not have serious chronic and pathological diseases and injuries.

Rules of strength training: what you need to know before you start training

Exercise at home can well replace training in the gym, the main thing is your own desire and, of course, compliance with simple rules.

Warm-up

As before any other workout, before strength training, it is mandatory to warm up and thus warm up the body. And you should pay special attention to absolutely all muscle groups, so that further loading did not turn out to be traumatic.

Training pace and rest schedule

These are the two most important components of training. Exercises should be performed at the same pace as the instructor advises, and do not ignore the rest recommendations. If you exercise slower or faster and without pauses, it will be a grave mistake and a potential obstacle to progress.

Equipment

Strength training can be done with your own body weight, but sometimes you may need a kettlebell or dumbbell. If you don’t have equipment at home, a backpack full of books or water bottles is a good alternative.

Progression

Once your muscles get used to the load, it’s worth making it harder so that you don’t tread on the same ground with no visible results.

Dmitry: After three workouts performed without weights, you can add an additional load for progression. You can increase the time, the number of repetitions and approaches. Or you can add weights in the form of kettlebells or dumbbells.

Recovery

After strength training, recovery is extremely important. So, having finished the main complex of exercises, it is recommended to perform anaerobic warm-up, as well as to observe the diet and sleep regime.

Regularity as a guarantee of success

Even if all recommendations are followed, training will not work without the main condition – regularity. Only with systematic loads, muscles are strengthened, strength indicators grow, and the body becomes taut.

Dmitry: We recommend doing at least 3-4 training sessions per week to get the most optimal results. And if you get bored with the existing plan, you should reconsider your views on training and add other disciplines. Yoga, for example.

Consistency is really the key to success in sports. If you train according to the program for at least 2-3 weeks, during this time the body will adapt to physical activity and the first results will be seen.