It doesn’t matter where to play sports: at home or in a fitness center, the main thing is to choose effective exercises that will help you achieve the desired goal.
“The most important motivation for independent training at home is the old, kind mirror that will show exactly where and what you need to work on, and also help control the training process.So that you really perform exercises correctly, look at the pictures below and repeat.By the way, if you perform this set of exercises two to three times a week-the perfect figure is guaranteed to you! ”
"Burpee"
An exercise that not only involves a large number of muscles into the work, but also burns calories well due to the complexity of the execution.Perform three approaches 15-20 times.Take the position of the squad, in which the palms are located on the floor in front of you.Take your legs back - your case should be in the same position as for push -ups.Make a quick push -up.Without a pause, return to the squat position.
Raise up as high as possible.Return to the starting position and repeat the movement.
"Double twisting"
The rectus abdominal muscle works.Perform three approaches of 20-30 repetitions.
Take the position of lying down.Raise your legs as if you were sitting in a chair.Keep your palms near your head, and direct your elbows towards your knees.At the same time, pull the knees towards the elbows, and the elbows - towards the knees due to the rise of the chest.Return to the starting position and repeat the movement.
"Lugs back with the simultaneous breeding of hands to the sides"
Work: large gluteal muscles, hips and deltoid muscles.Perform three approaches 15 times on each leg.
Get up smoothly: legs together, hands with small dumbbells are located along the case.
Take a step back with one foot, and then go down so that in the lower point between the lower leg and the thigh, which is located in front, a right angle forms.
Simultaneously with a step back, spread straight arms strictly to the sides to the parallel with the floor.
Return to the starting position and make a repeat from the other leg.
"Planck"
A convenient and simple exercise to strengthen the muscles of the abdominal press, back, muscles of the legs, arms and buttocks.Just keep in mind - it is better to perform this exercise in front of the mirror!Make three to five approaches.
Put a gymnastic fitness rick on the floor, take a horizontal position-an emphasis lying.Pull the body, relying on two points - elbows or forearms and socks of the foot.Keep your back flat so that you can mentally draw a straight line from the head to the heels.Strengthen the abdominal muscles and make sure that the middle department does not hang in the middle, and the fifth point is not raised up.Sleep in this position for 30-60 seconds.