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

Denis has been leading a healthy lifestyle since childhood: rational nutrition, athletics and bodybuilding. To have a body like Denis, you need to visit the gym regularly. But to lose weight and just keep in shape, you can exercise at home. This does not require a large apartment with a separate room.

For those who really want to study, the area does not matter.

The main thing is to correctly organize the space and choose exercises.

How to organize your workout space

Very often, people's sports impulses are destroyed by an unsettled life. It seems that you want to work out, but when you think that your family will stumble over dumbbells, the desire immediately disappears.

First, select a small part of the room. Place a rubber mat on the floor to protect your laminate if something heavy falls.

You should not use special floor coverings in apartments: mobile mats are more convenient, and if necessary, they are easy to hide. For wall decoration, you need to choose a good washable paint.

Advice from Flatplan

A sports corner shouldn't have a lot of furniture. Small cabinets or shelves for towels and supplies can be placed on the walls. This will save space for your workout.

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

Even if such a sports corner does not fit into your apartment now, perhaps you should look at the familiar environment in a new way and change something. And no, we are not suggesting that you paint the walls in your bedroom with anti-vandal paint and put a treadmill instead of a bed. The guys from Flatplan will help you arrange the apartment so that you can live comfortably in it and spend your free time as you like.

Flatplan is a service where you can get a design project, an estimate and a step-by-step repair plan for a fixed price. First, you take a test on the site, then you meet with the designer and discuss the details. You can ask to make a non-slip floor or additional sound and thermal insulation of the walls: the complexity of the project and the area of the room do not matter. The price of the design project will still be 29,900 rubles.

How to choose equipment

You don't have to have an entire gym at home to stay fit. For strength training, home cardio, and heavy interval training, three inexpensive shells are enough.

1. Collapsible dumbbells

Consisting of bar and discs with different weights, allow you to increase the load as you progress.

2. Band-expander

A set of belts with different resistance replaces half of the gym.

3. Fitball

A large, bouncy ball helps build balance and build up your iron abs.

With this equipment, your workouts will always be interesting and different. You will be able to adjust the load and do new exercises every day.

If you want even more variety, you can buy:

pull-up bar;
massage roller and balls for warming up and relaxation after training;
a skipping rope for a good warm-up and frantic cardio;
non-slip exercise mat on the floor;
weights on the legs for a high-quality study of the hips and buttocks.

How to choose a program

So, now you know how to equip an area for sports in an apartment. It remains only to try.

As a bonus, especially for the readers of Lifehacker, Denis Gusev has developed a home workout that each of you can repeat in your renovated apartment.

This workout is ideal for both weight loss and muscle strengthening. If you want to lose weight, choose long cardio workouts with medium intensity. If you dream of gaining muscle mass, choose strength exercises with dumbbells and an expander and try to perform them to muscle failure when you physically cannot do a single repetition. You need to develop endurance and breathing - try intense interval training, or HIIT. Plus, they burn calories quickly and boost your metabolism so you continue to burn more calories after exercise.

The workout consists of ten exercises and is performed according to the following scheme:

The exercises are performed one after the other, in a circle.
Each exercise is performed for 40 seconds, followed by 40 seconds of rest and the next exercise. To avoid having to manually switch intervals, download the Tabata Workout Timer App.
At the end of each lap, rest 2-3 minutes.
Complete 3-4 laps depending on how you feel.

This is only a small part of the exercises with an expander, fitball and dumbbells. Find new exercises on sports sites or apps like GymRun or Jefit.

But remember: even the hardest workouts will not work without a nutritional review.

No matter how hard and correctly you train, if the nutrition is not built, there will be no result.

Why 90% of people can't get in shape? Because they force themselves to study.

To reach your goal, you must truly love the training process. He should bring you pleasure and a sense of accomplishment. And so that laziness and unwillingness to spend time on the road do not interfere with you, study right at home. To make it convenient and the atmosphere cheered up, contact Flatplan. Make a request and in just a week you will have a well thought-out design project with purchase checklists and drawings for builders.