Home training - The most important rules for training at home

Training at home, positively affects the condition of the heart, upper and lower body, as well as the muscles that are located along the spine. It can even be carried out without equipment. Here are the top 10 tips to help you get in shape and build muscle.

1 Don't forget to breathe

People who have been training for a short time may unnecessarily hold their breath during intense exercise. This can have a very negative impact on training and the number of repetitions performed. Follow the rule ? exhale for the intense exercise, inhale for the easier part of the exercise.

2 Take care of the correct execution of exercises

There is nothing worse than improperly performed exercises. Perform them accurately, and if you have the opportunity, practice with a mirror, record yourself on camera, or ask another person to evaluate whether the exercise was done correctly.

3 Perform exercises slowly

Fast execution of exercises, promotes inaccuracy and reduces the effects obtained during recovery. Don't take breaks after each push-up, but perform them carefully and slowly to feel the muscles working.

4 Choose the right exercise intensity

Exercises should lead to strong fatigue immediately after training, which counts much more than the number of repetitions completed. Choose exercises in such a way that they are a challenge for you, but one that you can take on. Exercising too much, in turn, can lead to injury.

5 Check how many repetitions you should do

Information provided in exercise books, has nothing to do with your needs. Perform the maximum number of repetitions, disregarding fatigue and then, divide it by 2. During your workout, perform just this number of repetitions with an interval of one minute to 90 seconds.

6 Increase the intensity of your training according to your body's needs

This means that strict training plans (such as 100 push-ups), can actually discourage you from exercising if you can't manage to do them.

During exercise, our thinking is very important ? if you think about the fact that you have to make a 10% progression in the exercises, it may discourage you. It is much better to gently increase the amount of exercise, but apply this principle consistently over a long period of time.

7 Add variety to your exercises

People who exercise at home, love to do push-ups, tummies or bridge, but doing the same exercise all the time, translates into discouragement and lack of training results.

You can add variety to your exercises with the use of accessories (such as a medicine ball or Bulgarian bag), change the pace of your exercises (such as using Tabata training), or use completely new movements.

8 Don't forget about supplementation

Exercising at home also leads to (desirable) microtrauma to the muscles, so it's a good idea to use the right amount of protein, creatine and other dietary supplements with them to promote muscle building.

The best solution, of course, is to provide these substances through a proper diet, but we often lack the time to do so. Dietary supplements to use when training at home, for example, are:

• BCAA ? to improve recovery
• Creatine ? among other things, for increased muscle pump
• Pre-workouts ? to increase the desire to exercise
• Easily digestible, complete protein ? as a muscle builder

9 Record your achievements

When deciding to start exercising, it is a good idea to set up a traditional paper notebook and make notes in it of the exercises we have done. It will motivate us and also indicate which exercises give the best results and which are too difficult or inadvisable for us. In the workout notebook, it is also a good idea to note our weight and well-being. The most disciplined people also do not forget to note down what they ate.

10 Talk to people

When you train alone, no one will point out to you that something in your training is wrong. For this reason, it's a good idea to talk to other people who go to the gym, or communicate with them over the Internet.