10 video instructions for training at home
Text: Maria Servetnik
The traditional reason for articles on sports - "preparation for the summer / new year / spring / offer your own version". We believe that doing sports is not only to correct the figure, but simply because it is pleasant and increases the level of endorphins in the blood. We are confident that the transition from summer to autumn, less sun and more - clothes will be much easier if you start to play sports right now. And you can do it without leaving your home: we collected 10 video instructions for training for every taste - from soothing yoga to high-intensity workouts, after which you feel like a soldier Jane.
Interval training
HIIT - the direction of training, which appeared in the 1970s and stands for High Intensity Interval Training, that is, high-intensity interval training. These are combinations of simple exercises (jumps, swinging legs, squats) that need to be performed at a high pace for a short time, usually a minute or so. There are several different techniques with minimal differences, but they have one result - effective fat burning and faster metabolism.
This video training is suitable for girls who have little time: the session lasts only five minutes. In addition, you do not need to measure their own intervals, you can simply repeat all the exercises for the coach. Beginner athletes can also practice this instruction, provided that you remember: consulting a doctor will not hurt before any increase in physical activity.
Morning yoga
Yoga is gymnastics not only for the body, but also for the mind. This video tells in stages how to arrange a twenty-minute morning workout for all muscle groups, including a smooth, calm stretch. The class will surely appeal to those who are not ready to jump out of bed and immediately plunge into the noisy hurrying world. In yoga, it is important - and very convenient - to listen to your body: if some asanas seem too complicated, you can not do them in full force or use special bricks and belts. A delicate moment: during menstruation, asanas are not advised to do, in which the hips are above the head.
Hour training with Jillian Michaels
Fans call Gillian Michaels "the iron lady." Michaels has become famous for the author's three-level training program, which promises a significant improvement in fitness for 30 days. It was this system that Gillian tested on the participants of the reality show "The Biggest Loser" - the complete heroes who compete in who will lose more weight. According to doctors, the diet shown in the TV show is a bad example and an unhealthy way to lose weight, but Michaels training is the opposite.
During the lesson, Gillian not only encourages and gives instructions, but also plays tricks in difficult places. In addition, she has two assistants. The girl on the left shows a simplified version of the exercises, the girl on the right - those that are more complicated. This workout lasts an hour and is suitable for experienced athletes.
Dance aerobics
Cardio, that is, those who train the cardiovascular system, require great endurance - firstly, and patience - secondly. Many people do not like cardio and call such classes boring, but in vain. This manual is an excellent proof of that: a half-hour dance workout includes a warm-up, aerobic and dance blocks, as well as an obligatory “hitch”. All exercises are traditionally performed under a vigorous pop, designed to set and maintain the rhythm of the workout and not distract attention from the main thing - work on yourself. This is a good mix of different cardio loads from aerobics to kickboxing, for which good sneakers will be useful for you - you will have to jump a lot.
Strength training with dumbbells
Strength training without the use of additional equipment is ideal for beginners, as well as those who have long wanted to sign up for a gym, but are afraid that, as a result, a purchased subscription will lie all year on the far shelf of the cabinet. It does not seem necessary to explain what strength training is, but just in case: such exercises are aimed at developing strength and endurance. Usually this requires dumbbells, body bars, barbells and other sports equipment, but you can do without all of this - use your own body weight.
This is what the author of the video says: this training involves the use of dumbbells, but even without their participation, the load will be enough, especially for beginners. During the lesson it is important to follow the technique of doing the exercises: it makes sense to practice in front of the mirror and first watch how the coach performs the exercises, and only then repeat after it. You will understand that you are doing everything correctly if the last approach is given with difficulty.
Basic strength training for 15 minutes
If you do not have hours for strength training, you can start with the express version. It consists of five classic exercises, the video lasts four minutes and should be repeated two or three times. As a result, you will spend only 8-12 minutes on the whole session, and the muscles of your hips, arms and buttocks will remind you of the work done for a couple of days. All the tips to the previous instructions are relevant for this, but we repeat - be sure to follow the technique.
Waist Exercise
This four-minute workout promises to get rid of muffin top, that is, fat on the sides. And when performing just one exercise. Immediately make a reservation: such loud promises are akin to advertising "to lose weight, you need not to eat just one product." Exercises on certain muscle groups do not destroy fat in one particular place - fat is burned evenly throughout the body. No matter how much we would like the fat fairy to come at night and remove the extra centimeters only from where you want, in reality everything is much more prosaic. Nevertheless, if you think that you need to work on the waist, this workout is a good visual option. The main thing is to include this exercise in any favorite full-length workout for all muscle groups.
Relaxing workout for deep sleep
No wonder Tara Stiles is considered the goddess of yoga and one of the most popular trainers on YouTube: you trust her calm, kind and balanced instructions, as you usually trust the advice of a family doctor. Stiles has a video, it seems, for all occasions - specifically, this teaches the course of asanas, which allow you to relax and tune in to sound sleep. Exercise concentrates on soft stretching, calm postures and promises to prepare you for bed in ten minutes. The scenic background of the workout is a nice bonus.
Hardcore training for the brave
This workout is a typical workout for Bodyrock.tv, a sports video site founded in 2008 by an amateur director and former porn actress. Such workouts have long grown into a separate genre, which has its own fans: the essence of training is to challenge yourself and perform as many exercises as possible in a short period of time. Usually we are talking about 10-20 minutes, after which most often I want to, if not die, then surely fall to the floor and lie there until evening. But that's not all - you need to arrange such tests every day.
The video instruction offers a ready-made set of exercises, and the heroine shows that all of them can actually be done in 12 minutes without actually stopping. 10-second respite between approaches may seem salutary to you - in fact, no. However, the physical form of the heroine video motivates with a bang.
Training for runners
If your real passion is running, this does not mean that you should do it alone. To run better, faster, further, it is useful to do strength exercises that will strengthen the muscular corset. Usually, runners are recommended to concentrate on exercises with low weight, but a lot of repetitions. Workout from this video is just such, so stock up on dumbbells. The video lasts a little more than two minutes, but do not let the timer fool you: the coach only demonstrates the exercises. Each of them needs to be performed a certain number of times (there are clear instructions in the video), then take a rest for 1-2 minutes and repeat all over again - and so 3-5 times.
Such a format of the instruction allows you to turn on your music, but at the same time not to give up the video if you do not like the soundtrack used in it