Home workouts aren't just about "jumping on the mat and you're done."
Every second beginner, waving dumbbells in front of the mirror, makes fatal mistakes that will result in a sick leave.
Here's how to avoid becoming a "fitness victim" and get fit without the consequences.
The first rule is no improvisation. Chaotic jumps from squat to plank are a direct path to overloaded joints. Make a clear plan: for example, Monday - legs and buttocks, Wednesday - back and arms, Friday - cardio.
Between workouts there should be at least a day of rest, otherwise the muscles will not recover and the risk of injury will skyrocket.
Basic exercises (squats, push-ups, pull-ups) are your foundation, but only if you do them correctly.
Warm-ups are not for the faint of heart. Skip these 10 minutes and you're playing Russian roulette with your ligaments. Running in place, jumping rope and arm swings get your blood pumping like a hot engine.
Imagine: cold muscles are glass, sudden load is a hammer. The result is predictable.
Technique is the holy grail. Take squats: back straight, knees directly over feet, heels pressed to the floor. If your thighs are not parallel to the floor, you are not pumping your glutes, you are killing your knee cartilage.
Push-ups? Elbows at 70° to the body, do not spread them out to the sides like airplane wings - this is a ticket to the world of shoulder injuries. And pull-ups with jerks and arching the neck are a sure way to earn a protrusion.
The most insidious enemy is self-confidence. “I’m not in the gym, why bother?” you think, slouching in a plank.
But it is at home, without a trainer, that mistakes become fatal. Remember: it is better to do 5 perfect push-ups than 20 crooked ones.
Your body is not plasticine, and overloaded joints take years to recover. Work out smart, or don't work out at all.
