When a beginner starts muscle training, it is often difficult to attend the gym suddenly, do not you?
Recently the muscle training at the gym with the personal trainer, including the riser, is a boom, and many people including my elderly gym are passing.
However, it does not necessarily have to go to the gym.
At home, there are a lot of people who train muscle by their own weight without using instruments.
Even people of muscles like bodybuilders have a commitment and some have only their own weight train. It is amazing.
I will close up my weight train at my house this time.
To train from big muscle
The important thing for novice to train muscle is “to train from big muscle”.
I write it here several times.
It is difficult to train small muscles with pinpoints and it is not efficient from the standpoint of metabolism.
By training from big muscle in a big way, the trunk can move more firmly and the range will widen, and fat burning can be expected by improving basal metabolism.
Even with the same muscle mass, if the body fat is reduced, the apparent muscles will be different so motivation will be up.
From the perspective of weight and body fat percentage, if you train large muscles, the numbers will change visibly.
If you feel such a change you can continue muscle training and dieting?
Humans are not mentally strong so that they can not feel any change and can continue to penance for a long time.
70% of muscle is lower body
So what is a big muscle?
Because everything 70% of muscle is in the lower body, it is important to train lower body mainly around thighs.
Next, it is the order of back, abdominal muscle, chest.
Squat is a thigh
As an exercise to train the lower body around the thigh, it is still a squat.
Since the lower part of the body is easy to catch even with its own weight, you can easily drive it by simply increasing the number of squats.
Also, at the same time, around the abdominal muscle, around the spinal cord can also be trained, so beginner muscle training can go only squat first.
It is the basis in the basics of home muscle training.
Back muscle back extension
The best exercise to train the spine is suspended.
However, suspension can not be done at home, there are times when you can not do it even if you are a beginner.
The self-weighted train which even beginners can easily do is back extension.
It is exercise like “lying body upper body warping” which I did with physical fitness measurement of elementary school.
It is OK at the level where the chest leaves from the ground as it may cause lower back pain if you do over there.
Maintain it for a few seconds and restore it, repeat this.
Also, if you exercise with a recoil, the effect as a muscle tray will be lowered and it will also cause low back pain.
Do not warp excessively, please move slowly.
The abdominal muscle crunches
To strengthen the abdomen, normal abdominal exercise is also good, but since there are many people who hurt at the waist, I recommend exercise “crunch”.
This is a level that you can write one article only by explanation, so leave it to the experts.
Please search around ‘Abdominal Crunch’ and master the correct way.
However, it is quite difficult muscles to drive the abdominal muscles.
The chest is a push up
The chest is a push-up.
Here too it is difficult to drive down if the muscle mass of the whole is weak.
It will be bad before it drives it.
People who can not do it even once, should you lie on your knees and push up pillars.
Summary
If you are a beginner, this menu is enough.
It is important to do this 2 to 3 times a week.
Even if I do it every day, it is inefficient, so let’s keep pace.
