Training at home


Article about getting started with training and how you can train at home 

The human body is the most wondrous yet complex machine ever existed.
unlike your car or any other machine, when you use your body it gets better. “use it or loose it” this is your body philosophy and it is as simple as that.
Exercise is one of the things you can do to maintain your health and your body in a good shape.
exercise has lots of physical benefits such as fat loss, increasing energy, toning, improving strength and stamina, reducing elevated blood pressure just to mention a few and on the psychological side, exercise is your best bet to elevate your mood, reduce anxiety, keep you focused and self confident…
in fact, exercise is the closest thing to be found yet to the fountain of youth.
Exercise is pretty simple and your body is a master of adaptation.
You stress it by exercising, and it adapts
The only catch is, your body adapts to the specific exercise you do.. if you run you become better in running but not automatically better in cycling or swimming.
Therefore, it is very important to choose the right training method for your particular GOAL. if you dont use the right one, you wont get the results you want.
So lets get started by being clear about the GOAL of this program:
The home training program aims to get you into great shape in minimum time, with minimum effort.
This GOAL is AESTHETIC and the adaptation will translate into more toned, more defined and of course much better sexier body!
As a matter of fact, improving muscle aesthetic and increasing muscular strength require some of the same techniques. So as the aesthetic transformation starts to take place, you should expect, as a side benefit, getting a lot stronger doing the home workout.
So lets get don to business:

legs
Squat(woking musles:front thigh,back thigh,buttocks)

(start pic) (finish pic)

Keep you feet shoulders width apart Sit down until you’re parallel to the floor
Toes pointed slightly outwards Raise your arms as you sit to keep balance.
go back to the start position.

Lunges(working muscles: front thigh, back thigh, buttocks)

(start pic) (finish pic)

stand upstraight feet slightly apart, walk forward while bending your knee
Your thigh parallel too the floor.
your knee should not pass your toes
Walk back

Lying bridge(working muscles:bach thigh,buttocks)

(start pic) (finish pic)

lie on your back, hands on your side Lift your hip upwards
bend slightly your knees do down

chest
Dumbell press (working muscles: chest, front shoulder, triceps)

(start pic) (finish pic)

lie on your back holding weight in your hands push the weight up
weight is close to your chest do down

Push ups ( working muscles: chest,front shoul,triceps)

(start pic) (finish pic)
take the start position, body straight lower you body til your chest touch the floor
push up again

For an easier version of push ups, put your knees on the floor.

Back
Rowing(working muscles:upper and mid back)

(start pic) (finish pic)

sit on a step,lean forward,put the rubber band on your feet. pull back upright

Single arm row(working muscle: upper and mid back)

(start pic) (finish pic)

put one leg on a bench, bend your torso lift the weight up to your side
until you’re parallel to the floor

biceps
Db curl (working muscles:biceps,forearm)

(Start pic) (finish pic)

Stand straight,arms to your side holding weights Curl the weight up
Go down

concentration curl(workinh\g muscle:biceps)

(start pic) (finish pic)
sit back straight,hold db,rest your arm on your inner thigh curl the weight up

Shoulders
overhead press (working muscles:shou.triceps)

(start pic) (finish pic)

stand upright,hold weight at your shoulder level press the weight up
Go down

Side raises( working muscles:side shoulder)

(start pic) (finish pic)

stand straight with db to your side raise your arms to your shoul. level.
elbows slightly bend.

Triceps
Dips(working muscles: triceps,front shoul)

(start pic) (finish pic)
Place your hand on a bench lower your body
place your feet on another bench push up again

triceps kickback (working muscles:triceps)

(start pic) (finish pic)
lean forward,torso paralle to the floor straighten you arm and kick the weight back
elbow 90degrees at the upper arm

Lower back
back extension (working muscles:lower back.buttocks)

(start pic) (finish pic)

lie on your back,arms to the side raise your arms and legs up,but not too high

pelvis tilt (working muscles:lower back,buttocks)

(Start pic) (finish arm)

lie on your back,arms to the side lift your pelvis up

Stomach
crunch(working muscle:abdominal)

(start pic) (finish pic)

lie on your back,hands on the sides of your head lift your shoul.and upper back off the floor

Side crunches (working muscles:obliques)

(start pic) (finish pic)
lie on your back,one leg on the top of the other lift up, pointing your elbow to your opposite knee
bend your knees

Now, after you have learned how to do all exercises, remain two important questions: HOW many,HOW often and how heavy?

we will start by how many and how often but as the how heavy makes the whole essence of this article so we will save how heavy til the end to finish the article with.
if you are a Beginner(no training experience):
you should choose one exercise for each muscle group and do
1-2 sets of 10-15 repetitions.
3 times week. (one day on/one day off)
rest 45-60 second. after each set.
move in a circuit fashion

if you are an intermediate(3-5 months of training experience):
do all exercises for 2-3 sets of 15-20reps
3-4 times week (one day on/one day off) or (two days on/one off,one day on/one day off)
rest 30-45 sec. between sets.
move in a circuit fashion.

if you are an advanced (over 6 months of training experience)
do not train the whole body each session,instead do a split routine. example:
chest-legs-back in one session
Shoulders-biceps-triceps in the second session.
4stes of 10-15 reps with heavier weight.
5 times a week (every other day,or 2days on/one day off)
rest 45-60 sec.rest after each set.
DO NOT move in a circuit fashion,meaning; finish training one muscle completely then move to the next.

Unless you want to grow bigger and bulkier muscles,you should train light to moderate weight, and leave the heavy weights for Arnie Shwarzeneger and companions.
this will take us to the next question: how hwavy is heavy? and how light is light?
so you think this is a tough one? no,it isnt.
here ‘s the answer: heavy is considered to be the weight that you can handle for 6-9 reps only.
Moderate betewwn 10-15reps
and light between 15-20 reps.
if you use the above guidelines, you should be able to have complete control over how developed your muscles become; toned and slender or bodybuilder-chiseled. it is all in your hand now!

one more thing,who should use the home workout?
everybody,especially when you are:
Short of time and cant make it to the gym.
in some hotel room on a business trip, unable to get to the gym.
on that island in the south pacific,imbued with fanticism,but still refusing to miss a workout….

We hope that by now, you have a good idea about your GOALS,
and we hope that we have given you a clear idea on how to acheive them.

Happy training,
Helga and Ahmed

Advertisements

About healthmindbody

Helga Marin hails from Iceland and has over twenty years experience in fitness and health. She has been living in Dubai for the last 10 years where she conducted numerous workshops and seminars helping people to improve their health and general well being. She is the co founder of the successful weight loss programme “8 weeks to a new you” and she is also the founder of the New “Health Mind and Body” programmes that promote both Physical and mental Health through nutrition education, NLP/behavior modification and exercises. Prior to starting her own company, Helga worked for seven years at the GMC associated Clinics. Helga’s qualifications 1. Sport and Nutrition degree from the University of Sport in Stockholm, Sweden 2. BA in Psychology from University of Stockholm 3. NLP Master Practitioner certified by Paul McKenna and Richard Bandler (founder of NLP) 4. CTI Life coach level 1 5. Certified Personal Trainer 6. Certified Fitness and aerobics Instructor 7. Certified in Pilates lev.el 1 8. Certified Massage Therapist Contact details: Helga Marin Tel Dubai 050 8490198 Tel Iceland 050 8458174 helga@healtmindbody.net www.heathmindbody.net
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s