We already wrote about free training in Moscow parks, now we are figured out how to start playing sports without leaving home. Life around learned from a personal trainer how to organize their home sports, not to lose interest in them, what equipment to buy and which applications should be downloaded.
How to force yourself?
Marina Gladkova, personal trainer: Home training has many advantages: you don’t need to go anywhere or go to work out, you do not need to adjust to the schedule and pay for additional services of the fitness club. But at home it’s much harder to get yourself to really start classes and bring the intended training to the end. In order to find the strength to abandon the series or start training after doing all the household chores, you need powerful motivation. This means that you must understand very well why you decided to go in for sports. Ask yourself this question, and you can write down the answer on a piece of paper. You must have a serious reason, otherwise it will be very easy to make a deal with conscience. For example, today you are tired at work, and in the sink a mountain of unwashed dishes awaits, you can also transfer the planned series of push-ups to tomorrow. But believe me - tomorrow you will find even more reasons not to engage.
MARINA GLADKOVA: Make a schedule, and not just training. Try to plan your daily duties and concerns so that the right amount of time is left for the sport. Training on the residual principle — when you do it after doing all the work — will not lead to anything. It is also important not to overdo it and adequately evaluate your strength. Exercising hard every day, performing exercises that are not designed for your level, is the path to disappointment, fatigue, and giving up sports. So start gradually. A small charge in the morning and a short yoga set in the evening is enough for a soft start. You will not overwork, but the body will gradually enter the rhythm, and you will get used to allocate time for home workouts. Plan not only training, but also time for relaxation. If the body did not have time to recover after yesterday's training, today it will not work at full strength.
Choose what brings joy
MARINA GLADKOVA: If the training is painful, debilitating and joyless, no motivation will help. If you do not like squats to horror, do not focus on them. Choose something that will bring pleasure and start your homework with this discipline: yoga, qigong, cross-fit elements, elementary exercises. Sooner or later you will want variety, then you can try something new.
What will interfere?
MARINA GLADKOVA: During homework, absolutely everything will interfere with you. From the phone to the cat and immediate family. Therefore, it is important, having started training, to provide yourself with the necessary informational vacuum. Disconnect the phone, close yourself from those who want your affection or communication, and ignore other external irritants. Otherwise, the following will happen: you will work out for the first 15 minutes, get a little tired, the phone will ring, you will answer and after the conversation decide what is probably enough for today. It seems to be a workout, but there was really no point in this.
Waiting for a result
MARINA GLADKOVA: A difficult moment in motivation comes when you would like to enjoy the results, but still do not see them. Let's say you do a whole month, but there are no long-awaited cubes. Wouldn’t they abandon these stupid activities at all, since they are of no use? Here the answer is simple: if you quit, then you won’t achieve anything, and if you continue and will improve, you will soon see the first changes. And when you see, it is important not to relax and not to quit what was started, because the most difficult thing is not to achieve results, but to preserve them.
What equipment to buy?
Yoga and Fitness Mat
buy for 819 rubles
buy for 399 rubles
What programs to download?
download for free
An application with convenient navigation and detailed technique for performing exercises that are competently sorted by muscle group.
buy for 229 rubles
Many ready-made programs, divided by level of training, purpose and time. The technique of each exercise is shown in detail. You can create your own workout.
buy for 299 rubles
A large number of ready-made programs for different levels and goals with detailed video exercises.