How to play sports at home and do not turn an apartment in a rocking chair

Together with Flatplan continue our series of articles on how to properly equip the apartment so it was nice to live in it.

Flatplan - is a service for creating interior design projects. Working on the project, the designers consult with experts: Chef He knows how to create the perfect kitchen, and experienced freelance - how to arrange the office. In a joint project, we seek the advice of experts from different fields.

At this time, the master of sports of bodybuilding Denis Gusev tells how to create a home area for sports.

Denis Gusev

The first Russian who won the American professional tournament bodybuilding federation. He played on the famous "Mr. Olympia" in Las Vegas.

Denis childhood leads a healthy lifestyle, good nutrition, athletics and bodybuilding. To have a body like Denis, you need to regularly visit trenazhorku. But in order to lose weight and just keep yourself in shape, you can train at home. You do not need a large apartment with a separate bathroom.

For those who really wants to do, the area is not important.

The main thing - competently organize the space and choose the exercises.

How to organize the space for training

Very often sports people gusts destroys disorderly living. It seems to want to work out, but when you think that the home will stumble on the dumbbell, the desire disappears immediately.

To begin, select a small portion of the room. On the floor, lay down a rubber mat: it will protect your laminate will fall if something heavy.

Should not be used in apartments special coatings to the floor mats mobile more convenient, and they are easy to hide if necessary. For the walls you need to choose a good washable paint.

Advice from Flatplan

In the corner of the sports should be a lot of furniture. Small lockers or shelves for towels and equipment can be placed on the walls. This will save space for training.

It would be great if there is a place for a mirror. It will help to control the correctness of the exercises and warm up the excitement when reflection begins to change for the better.

If even a sports area is not fit in your apartment, you may want to look at the familiar surroundings in a new way and to change something. And no, we do not offer to paint the walls in the bedroom paint vandal and put the treadmill instead of a bed. guys from Flatplan help equip the apartment so that it could comfortably live and spend your free time as you like.

Flatplan - a service where for a fixed price you can get a design project, estimate and a step by step repair plan. First you pass test online, then meet with the designer and to negotiate the details. You can ask for a non-slip floor and additional sound and heat insulation walls: the complexity of the project and the area of ​​the room is not important. The price of the design project will still be 29 900 rubles.

How to choose equipment

To maintain a good shape, not necessarily to arrange a home gym. For the power load, and heavy home cardio interval training you have enough three budget rounds.

1. collapsible dumbbells

Consist of the neck and drives with different weights, allow to increase the burden on the least progress.

2. Tape-expander

Set of ribbons with different resistance replaces the half gym.

3. fitball

Large elastic ball helps develop balance and pump up the iron press.

With this gear your workout will always be interesting and different. You can adjust the load and perform new exercises almost every day.

If you want even more variety, you can buy:

• horizontal bar pull-up;
• massage balls and roller for heating and relaxation after workout;
• rope for a good workout and cardio mad;
• non-slip mat for exercises on the floor;
• weights on their feet for the qualitative study of the thighs and buttocks.

How to choose a program

So, now you know how to arrange in a flat area for the sport. It remains only to try.

As a bonus, especially for readers Layfhakera Denis Gusev has developed a home workout that each of you will be able to repeat in its renewed apartment.

This training is ideal for weight loss and muscle strengthening. Want to lose weight - choose the long cardio with moderate intensity. You dream to gain muscle mass - choose power exercises with dumbbells and expanders, and try to carry them to muscle failure when you physically can not do a single repetition. Need to develop endurance and "dyhalku" - try intense interval training, or HIIT. In addition, they quickly burn calories and speed up the metabolism, so that you continue to burn more calories after the workout.

Training consists of ten exercises and performed as follows:

• Exercises are performed one after the other in a circle.
• Each exercise is performed for 40 seconds followed by 40 seconds of rest and following exercise. To not change the intervals manually download the app with a timer for Tabata workouts.
• At the end of each lap - rest for 2-3 minutes.
• Perform the 3-4 range, depending on the state of health.

This is only a small part of exercises with expanders, fitball and dumbbells. New exercises can be found on sports sites or applications, such as GymRun or Jefit.

But remember: even the most severe training will not give results without reviewing power.

How would you strongly and properly trained or if not built power supply, the result will be.

Why 90% of people can not get in shape? Because they are forced to engage themselves.

To reach the goal, you have to really love the training process. It should bring you pleasure and a sense of accomplishment. And so you do not interfere with laziness and unwillingness to spend time on the road, go in your own home. To do this it was convenient and the atmosphere uplifting contact Flatplan. Make a request, and only a week you will have thought out a design project with the check-list shopping and drawings for the builders.

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