In recent days I have reminds me of my time where I've started to train. At the tender age of 16 years, I barely had money for a gym or for a fully equipped home studio. So I then began my training with no more than a single barbell. And yet I was able to create with little money and resources, very effective training program. Now I want to give a little help for those who can not train in a gym or want to, but still want to carry a possible effective weight training. For a fitness training at home, in your own four walls, it could be several reasons. Who hineinschnuppern first relatively low cost and without obligation on the Strength "would want, understandably, not long retain a studio. Some also say opening times, high prices and the distance to the visit to the gym. It is often the prevailing opinion that no proper training at home would be possible. With this prejudice, I shall refer now hopefully clear up. But one was in front said, "I can guarantee under Article logically no individual counseling and monitoring. All exercises and descriptions provide only general descriptions dar. Especially incorrect execution of these exercises is a risk of injury and there are possible late effects. I therefore strongly advise you to visit before the start of training a doctor with him and clarify the project. In addition, the exercises by experienced trainers, etc. are taught and monitored to minimize the risk of injury as low as possible. Also note: The correct technique is more important than to move a lot of weight!. Those who wish to acquire not just at the beginning of an expensive equipment, is also first with your own body weight and a dumbbell handle. For beginners in weight training is to take special training to know about the first 2-3 months after a Body Weight ExercisesTrainingsplan or with light weights. A pair of adjustable dumbbells with about 30 kg weights. Such sets are sometimes favorably on the Internet or from your dealer. From gym dumbbells from the supermarket, I do not believe the weight will quickly become easy. This is really only the minimal equipment at home with training to begin. Effective and would cost but also get some decent free weight barbell and dumbbell bench included. But even with this low-budget equipment can already perform the following exercises. For the last two exercises would be a flat bench, on which one drauflegt ideal, but again incur additional costs. Here we are talking about the minimal equipment. ... One-arm rowing, coatings, squats, lunges, calf raises, Fontdrücken, lateral raises, front lift, dumbbell curls, Konzentrationscurls, Frensh-Press with dumbbells, pressdowns overhead, kickbacks, dips, crunches and so on ... and so on .... As you can already run with limited resources, a variety of exercises. These exercises can be easily put together an appropriate training plan. At the beginning it reaches a full body plan completely. The weights should be chosen so that 10-15 clean reps are possible.Once 15 repetitions are achieved, will hang up at the next training session a higher weight. This program should be a maximum of three times a week are performed with at least one days rest between training days. In between his sentences should be a pause of 2-5 minutes. The movements should be slow and controlled. After about six weeks you should a week's break to let the body recover something. Then we could continue training with a 2-Split, or think about to increase its equipment. ..

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