Content

• Steps
• Method 1 of 3: Preparing for Home Sports
• Method 2 of 3: Use what's around you
• Method 3 of 3: Try exercise or game discs
• Tips

Playing sports at home has many benefits. By exercising at home, you will not only save the time people spend on the road to the gym, but also money for a fitness club membership. If you want to be in good shape, then take a few essential steps and start a home workout course. You will definitely see more than a positive result.

Steps

Method 1 of 3: Preparing for Home Sports

1. 1 Set up a class schedule. It will be easier for you to stick to the set goal if you have a clear training regimen. Ideally, if the schedule is as stable as possible. This way, both you and your family members will take classes seriously.
   • Select specific days and times for the dispute (for example: Monday, Wednesday, Friday from 7:00).
   • Choose a suitable place in the house where you are comfortable doing your exercises. Make sure you have enough space to keep things out of your way.
   • Be disciplined. Don't let yourself get lazy just because you are at home.
2. 2 Make sure that no one or nothing distracts you. Try to conduct your activities when no one is home and so that you do not have to think about other activities, such as washing or cooking.
   • You probably won't want to compete with your family members who need to do household chores. And children generally tend to ride their parents doing push-ups or squats.
   • If you have thoughts about the need to do some household chores, you will probably think that this is a good reason to give up training or just finish them early.
3. 3 Play your part. Put on some music and wear sports-appropriate clothing before starting your workout.
   • Rhythmic music will help you get in the mood for sports and promote an adrenaline rush.
   • Preparing yourself for your home workout as thoroughly as for going to the gym will keep you motivated and be sure to complete a full workout. Plus, you will feel guilty if you dress for sports but sit and look for excuses not to exercise.
4. 4 Drink plenty of water. Always keep a bottle of water close to you during your workout, even if you are at home. You don't have to rely on being able to drink a glass of water as soon as you feel thirsty, because you may lack discipline.
   • In the meantime, staying hydrated while exercising is extremely important. It is necessary to replenish the fluid lost during training, only in this way you save your energy.
   • It is best to drink water between exercises. For example, if you are doing two sets of twenty squats, then drink water after the first set and after the second.
5. 5 Balance your diet. It is very important to stick to a healthy diet while exercising. Snack on something healthy 45 minutes before your workout to keep you energized and stamina.
   • Healthy snacks should contain protein and carbohydrates. An example would be a slice of toast spread with peanut butter.
     • Remember, this is a way to eat. This is not a complete meal! If you want to exercise after a hearty meal, then at least two hours must pass from the moment you eat, so that the food has time to be relatively digested.
6. 6 Consider if you need stretching. Some are of the opinion that stretching before you start training is a great way to stretch your muscles and prevent injury.... However, there is the opposite opinion that stretching does not guarantee protection from injury.
   • If you feel that you are flexible and flexed enough to start exercising and without unnecessary preliminary warm-ups, then transcend without stretching.
   • But if it seems to you that your body is "stiff" and the muscles are not flexible enough, then you should think about stretching to warm them up.

Method 2 of 3: Use what's around you

1. 1 Consider if there is anything in your home that might be beneficial for your cardio workouts. Running isn't the only way to do this kind of exercise, and you don't need a StairMaster if you have a real ladder at home.
   • Walk or run up and down the stairs, depending on the method of your activity. You can also do “platform steps” using the bottom rung of the ladder.
   • Do multiple sets of feet together, feet apart, or jump rope in your backyard or spacious room.
2. 2 Do some strength training. You can come up with tons of strength training options using what you have in your home. Even walls, floors and furniture are excellent exercise aids for muscle development. There are a lot of sports items in your home.
   • On the floor, you can do push-ups, squats, and do an elbow stand.
   • If you don't have enough free floor space, use a wall squat wall. You can also do push-ups in a standing position, standing against a wall (feet apart, shoulder-width apart and about 15 cm from the wall), place your palms on the wall at chest level.
3. 3 Use the furniture in your home for sports activities. Pay attention to your furniture and think about which items can be used as sports equipment.
   • The fitball can be used for push-ups, abdominal crunches, or core strengthening.
   • The chair can be used for triceps exercises (seated push-ups).
   • Place a sturdy mop or broom between two sturdy, equally high surfaces to do push-ups from a prone position.
4. 4 Practice yoga. Yoga classes are easy to organize at home as they are done on the floor (or on a mat if you have one). Yoga is great for balancing your heart rate, calming down and stretching after a regular course of exercise. Through yoga, you will also harmonize your thoughts and relax your body.
   • Sun Salutation (a form of yoga) is a great addition to the standard set of sports exercises for a light cardio exercise while harmonizing your thoughts.
   • The reclining dog position increases flexibility and strengthens the back muscles.
   • The chair pose promotes a sense of balance and puts stress on the hips.

Method 3 of 3: Try exercise or game discs

1. 1 Use DVDs of sports recordings. If you are not familiar with how certain exercises are done, you can purchase a DVD that will contain detailed instructions on how to conduct training.
   • DVDs are a great way to motivate. In addition, some of them contain ready-made methods that you can follow.
   • Once you get comfortable with the programs recorded on DVD, you can add something taken from there to your own method.
2. 2 Use the TV to your advantage. If you watch your favorite show while playing sports, try combining both activities into a sports game.
   • Make a list of what happens most often during the show, and come up with a sports exercise to do it. While watching a TV show, keep an eye on the events on the screen and, as soon as something from your list happens, start doing the corresponding exercise.

Tips

• Eat properly and drink enough water to conserve energy.
• Start small. Do not strive to immediately take on serious loads.
• Do not go too far with your workouts, arguing that you are at home. If you feel like the duration of your workouts is too long, shorten the duration. The main thing is that they remain effective.
• Always warm up before starting your workouts at home, and let yourself cool down gradually as you finish them. You should not follow the path of least resistance and ignore generally accepted rules.