[:en]Making a training plan is a complex and often difficult task, each of our fit escort girls has specific requirements and different fitness goals. You can also turn to professional fitness trainers for advice on developing a plan, but you should also consider that you can make a plan yourself. You should make sure that the training plan is exclusively for your needs. You know your body best. You know your limits and goals so you can make a training plan. So, let’s see how to put together a home workout plan.
Know your goal
The first step in drawing up a workout plan is determining your fitness goal. You need to know if your workouts are going to help you build muscle, improve your strength, or lose weight. At the same time, you need to keep in mind that your goal needs to be realistic and achievable. If you set unrealistic goals, your motivation will surely disappear over time.
Determining the goal is also essential for the next steps in compiling a training plan. Based on this, you can determine the frequency of the exercises, the number of repetitions and the structure of the whole workout. You should follow the training plan for at least 12 weeks. After this period, you will be able to see the results of your work, and we are sure that your escort girl from our Escort Agency will love your fit body!
What do you need for this?
Many workout plans are tailored to gym workouts. The exercises are designed for individual machines that you probably don’t have at home. Do a little research and find out what accessories you can use for home exercise. Of course, you can also train with your own weight, but it may not be enough for more advanced athletes. Dumbbells help you train your triceps, biceps, and shoulders in the gym. You can buy them or use your creativity and use, for example, water bottles.
A suspension training system is helpful for training your back, shoulders, triceps, or bar. Stretchers and elastic bands are helpful to increase endurance while performing knee bends, push-ups, or other exercises. You can use a chair or a fitness ball at home. Just because you can’t get there or you don’t like going to the gym doesn’t mean you can’t create your own fitness paradise at home.
How to choose the right exercises?
If you already know the purpose and options of home accessories and equipment, it’s time to choose the right exercises. Divide the exercises into two categories – which muscle part you want to train and whether they are exercises with your weight or accessories. A complex training plan should focus on training the whole body, so you should not omit the exercises for these areas :
For these exercises, dumbbells, or pulleys are used in the gym. You can use dumbbells or water bottles for home workouts, and the pulley can be replaced with a quality elastic band.
Shoulder exercises – push-ups, dumbbell lifts in front, dumbbell lifts to the side, arm raises to the side with an elastic band, elastic band lifting to the chin.
Chest exercises – push with dumbbells at an inclined plane, raising the arms sideways with dumbbells, lifting the arms sideways with an elastic band, benchpress with dumbbells, push-ups, scissors, side fluttering with dumbbells.
Back exercises – lifting the pelvis, candle, bridge, superman, sitting down with his back straight, pullover lying down, deep forward bend.
Biceps exercises include dumbbell push-ups for biceps, flexes with an elastic band, and concentrated biceps push-ups.
Exercises for the triceps – close-grip push-ups, reverse push-ups, forearm push-ups, chair push-ups, diamond push-ups
Abdominal exercises – plank, Russian twist, abdomen, mountain climber, scissors, recumbent bike, superman, short abdomen
Exercises for the hips – lifting the pelvis, lifting the leg to the side, side plank, bridge
Buttocks and legs
Exercises for the gluteal muscles – knee bends, push-ups, straightening, lifting the pelvis, leg flexion, sumo knee bends, Bulgarian knee bends, knee bends – can lift the difficulty of the exercises with an elastic band.
Exercises for hamstring muscles – leg flexion, bridge, elastic band extensions, bends, knee bends, side bends
Exercises for the legs – lifting on tiptoes, walking and running on tiptoes
At the same time, don’t forget about cardio workouts. You can use the stationary bike, run outside or jump rope. An excellent alternative is HIIT training, i.e. training with high-intensity intervals. It requires maximum performance and concentration, as it is an intense workout with short breaks. In 20 minutes, you can burn up to 270 calories while strengthening your whole body. Tabata is also a type of high-intensity training with short breaks.
It takes about 4 minutes to train each area, but it will probably be the longest 4 minutes you’ve lived. The structure of such training looks like this: an intense exercise for 20 seconds, a break of 10 seconds, 8 sets. It is important to note that the structure indicates only one type of exercise, but during an hour of Tabata alternates 3 or 4, i.e. a total of 24 or 32 sets.
Combine the exercises correctly
After choosing the types of exercises, you should focus on the right combination, especially if you decide to exercise with weights. Many combinations can cause injury or prevent you from training for a long time. What you should not combine during training:
- similar muscle areas when using a high lifting technique
- 2 exercises that require the same joints
- exercises that can cause cramps
- exercises that drastically increase blood pressure
Instead, it has been shown to be effective in combining:
- different muscle areas
- similar muscle areas to increase the volume
- high and low lifting techniques
- exercises with different directions of force
How often should you train?
It is important to note that you should not overdo it with any training and of course, you should also take days off. During training, tiny cracks form in the muscle cells, which take about 24 to 48 hours to regenerate, depending on the intensity of the training. Therefore, it is recommended that strength training be performed 3 to 4 times a week. Approach a different muscle area each day and perform at least 4 different types of exercises. Take an example of dividing training days by body areas:
- Day 1 – arms, back
- Day 2 – legs and back
- Day 3 – abdomen, hips, back
- Day 4 – biceps, triceps, upper body
Cardio exercises increase your heart rate, and you should not overdo it. It would help if you did not do such exercises 7 days a week. It is recommended to train 3 to 4 times a week, in combination with strength training. It is best to do 3 days of strength training and 2-3 days of cardio exercises. For beginners, it is better to relax and have more days off.
How many repetitions to do?
The number of repetitions of the exercises is truly individual. It depends on previous experience, physical condition, age and gender. It is true that during home training, you can choose a higher number of repetitions because you will not be bothered by other participants in the room who are waiting to use the devices or dumbbells. Beginners can start with fewer repetitions, i.e. 8 repetitions of 2 to 3 sets per exercise. For the more advanced, 10 reps are optimal, and for professionals, 12. All of this applies to home weight training. When exercising in the gym, you should adjust the number of repetitions to your training weights.
Don’t forget the warm-up
Every workout should start with warming up, without exception. Stretching helps to:
- regeneration of muscles and joints
- reduction of muscle pain and tension
- reducing the risk of injury to joints, tendons and ligaments
- improving fitness
- increase joint and muscle mobility
- increase body flexibility
If you do not warm up your muscles properly before training, you may be injured during exercise, and your training will be less effective.
Which training structure to choose?
So, if you are thinking about the above points, it is time to put together a training structure. The outline of such a week-long training plan could look like this:
|DAY||THE KIND OF TRAINING||THE KIND OF EXERCISES||TYPES OF EXERCISES|
|Monday||Strength training||Abdominal exercises||15 minutes stretching, abdomen 4 × 10 repetitions, plank – 3 × 30 seconds, mountain climbers exercise – 3 × 60 seconds, Russian twist – 3 × 10 repetitions, 20 minutes on a stationary bike|
|Tuesday||Strength training||Leg and back exercises||15 minutes stretching, sumo squats 3 × 10, repetitions, Knee bends – 3 × 10 reps, push-ups – 3 × 10 reps on both legs, lifting the pool – 3 × 10, 20 minutes of rope jumping|
|Thursday||Cardio||–||15 minutes stretching, 50 minute run|
|Friday||Strength training||Exercises for the back and arms||15 minutes stretching, front lifts with dumbbells – 3 × 10 reps, side lifts with dumbbells – 3 × 10 repetitions, superman – 3 × 10 reps for each leg and arm, candle – 3 × 60 seconds, 20 minutes of rope jumping|
|Saturday||Cardio||–||15 minutes stretching, outdoor cycling|
When to change the type of training?
The great advantage is a wide range of exercises for each muscle area and goal. Therefore, it is not enough to make a single optimal training plan. The good news is that you can keep the basic structure of your training plan, but you should change the number of repetitions and variations of the exercises over time. But, it is important not to change your training plan often until you see results. It may be later in the case of beginners because they need to master the exercises and learn the proper technique thoroughly. This means that the training plan should be changed approximately every 3 months. The training plan should be changed if you wish:
- increase the number of repetitions
- to renew the old training plan
- increase training intensity
Get inspired by online workouts
The advantage of training at home is that it allows you to train through online training. These are usually led by professional fitness trainers or experienced fitness instructors, and such workouts are ideal for observing a successful workout plan. Quality online training starts with an introduction to individual exercises and explaining their technique. Beginners will see how the individual exercises are performed, thus avoiding mistakes.
Another benefit of online workouts is that they are repeated regularly, especially Livestream workouts, and each workout can be dedicated to another muscle area. So, if you don’t feel like it or don’t have time to make your own workout plan, watch a workout video and do the exercises according to the coach’s instructions. Keep in mind that a training plan intended for a mass of people may not be the best choice for your needs. Therefore, you need to think carefully about what training you want to participate in.
How do you approach workouts at home? We believe that these tips and tricks will help you build your home workout plan. Remember that you must always know your goal and adapt your training. Feel free to let us know about your experiences in the comments. If you liked the article, support it with a share and don’t forget that success is behind a thorough preparation!
How to get motivated and how to remain motivated
Motivation is one of the essential aspects of doing something, especially when it comes to sports for pleasure, where you only compete with yourself. First of all, think that your goal is to exceed your limits, improve your physical condition and your mental condition and that the results of what you do will be entirely to your benefit. Beyond personal satisfaction, you need concrete motivation while training not to give up. Choose the right music that will make you ambitious, which will determine you to complete the training you started. Play rhythmic and dynamic songs that charge you with energy and a good mood.