Sport at home: the 5 best sites to train online

Contrary to what one might have tend to think, sports programs to do at home can be very effective. The important thing is to know determine your goal upstream to adapt your training and their frequency.

What a sports program to make home ?

Sports programs to do at home no longer need to prove themselves. Praised for their simplicity and their possibility to be achievable anywhere, more and more of them be available on the internet. The circles of the form guide you step by step in the development of your sports program at home.

How is a sports program to do at home ?

To establish a sports program to do at home, you will have to start with Define a goal Clear: weight loss, cardio, muscle taking ..

Your sports program must be composed in three stages:

• Heating. Heater is essential before any sports session. Thanks to the heating, body heat increases as is heart and respiratory frequency and prepares the body for effort. Without warm -up, an injury quickly arrived, because the muscles are not prepared for the intensity of the training.
• Training. At home, it is sometimes more complicated to find motivation. Favor quality to quantity with relatively short, but intense programs. Adapt your training to your level and be provided by gradually intensifying your sessions.
• The stretching. After a sports session, it is advisable to stretch in order to relax the muscles that have been asked. The muscles relax which then allows better recovery.

Also pay attention to your recovery. It must be optimal. The basic rule is to leave at least 24 hours or 48 hours depending on the effort provided between each session so that the muscle rests and that the muscle fibers, destroyed during the effort, can regenerate.

Which sports program to do home to choose according to your goal ?

Contrary to what one might have tend to think, sports programs to do at home can be very effective. The important thing is to know determine your goal upstream to adapt your training and their frequency.

To work his cardio

To work on your cardio, you can go to a gym, invest in a racing mat, or take an online course of the circles of the form. Making your heart work is completely possible with a sports program to do at home.

If the HIIT is a very good cardio training, it also requires a lot of muscle efforts, which may not match your goals.

One of the best cardio exercises that you can do at home as part of a sports program to do at home is probably the jumping rope. Take out your old jump rope you take everywhere with you when you were a child and put on a good pair of sneakers.

If it may seem easy, jump rope requires practice. There are a multitude of Classic jump variants that you can incorporate as part of a sports program to do at home.

For those who would like a little more variety, Some exercises may be associated in order to compose a sports program To do at home very cardio:

• Jumping Jack,
• Squat Squat,
• Mountain Climbers,
• the burpees,
• knee climbs.

STEP is also a training strongly requiring the cardiovascular system. The circles of the form offer you some sessions on its YouTube channel.

To take muscle

The particularity of a sports program to do at home for a mass gaining objective lies in the frequency of sessions. From 3 to 5 sessions are necessary to develop a beautiful musculature. Each muscle group must be worked 2 to 3 times a week to develop properly. However, and especially if you are a beginner, take into account your recovery capacity and never force. You might hurt yourself.

For beginners, we recommend a full body program where each session works all the muscles of the body. The sessions are separated by one or two days of rest or cardio sessions if necessary.

The most experienced can follow a Half Body program and alternate legs/abs and upper body sessions. This type of program makes it possible to better manage physical fatigue and to work more intensely the upper or lower body.

You can take inspiration from Recorders of our “physical culture” lives To choose the exercises that will compose your sports program to do at home.

To lose weight

To lose weight with a sports program to do at home, it is important toAssociate muscle strengthening training with cardiovascular training.

The ideal is probably HIIT or “high intensity fractional training”. Recognized for its effectiveness on people aimed at weight loss, the HIIT is a short and intense effort during which a maximum of repetitions of an exercise is made with a short recovery time between the exercises.

Thanks to its short duration and great impact intensity, HIIT allows you to improve its cardiovascular endurance as well as its musculature. You just have to compare a marathoner to a sprinter. The marathonians are very thin and their muscles are rather lying while the sprinters are dry, but have much more developed muscles in order to be able to propel itself quickly.

Be careful, the Hiit generally requires a lot of jumps. If you live in an apartment, it can hinder your neighbors. In this case you can turn to a sports program to do at home made up of different training sessions andAlternate then, between muscle strengthening sessions as pilates sessions for example and low -intensity cardio sessions.

To work on your flexibility gently

Working your flexibility is important for many reasons. Good flexibility first makes it possible to acquire a greater amplitude of movements around the joints and to improve its sports performance. A flexible body also helps Using all its muscle strength, severity and momentum and therefore makes it possible to limit aches, but also injuries.

To improve your flexibility, do not hesitate to take example from the ground bar training offered by our sport professionals and to build you a sports program to do at home composed among other things Best yoga postures to improve flexibility ::

• The dog heads down,
• The dog heads up,
• the pliers,
• the shoemaker,
• The cow’s head.

How to continue to progress with a sports program to do at home ?

Continuing to progress with a sports program to do at home is not easy when the equipment we have is quite limited. To ensure good progression, It is essential to adapt you constantly and intensify your program as the sessions. To progress, your body and muscles must always have reasons to adapt.

For Add intensity to your training You can play on:

• The type of exercise,
• The length of the series,
• recovery time,
• The addition of new movement,
• Adding combinations in super series,
• the execution angle,
• body position,
• The duration of the training,
• the amplitude,
• the use of an arm or one leg instead of two.

All these parameters influence your physical commitment and therefore the intensity of your sports program to do at home. But don’t forget to go at your own pace.

If you don’t have time to prepare for a sports program To do at home, remember to participate regularly in our various lives on Facebook provided by a sports coach and rebroadcast later on Youtube. Even at home, the circles of the form accompany you in achieving your goals.

Sport at home program

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