Exercises at home: the complex of all muscle groups
In order not to fork out for a room, spending their last savings, exercise at home. The set of exercises presented in this article will help as soon as possible to get rid of extra pounds. Consider the most effective exercises for all muscle groups.
How and when to train
Before class is to acquire at least a standard set of equipment, such as dumbbells. Without them there is no point of exercising at home: you will not be able enough to load, and buy more shells will be very expensive.
the Dumbbells will help to pump absolutely all muscle groups. In addition, you can select the desired weight or buy a General-purpose tool with the ability to change the configuration.
Also, be sure to build a horizontal bar. Make it simple: in the doorway to fasten a metal pipe or a wooden stick. If possible, pitch horizontal bar, cook, and then attaching the frame to the wall. If you do not have the skills of welder, you can connect the parts with bolts and nuts.
Beginners should clearly define why they need a workout at home: only for losing weight or building muscle. The first option is real, but the second is more doomed to failure. Of course, if you live in a big house, there is the opportunity to build a sports area or a nearby area, you, can, something and will turn out. But often at home we cannot achieve a comparable workout in the gym.
a set of exercises at home definitely helps,
- remove excess weight
- get pumped
- to improve physical condition in General, endurance
- to prevent the appearance of certain diseases associated with a sedentary lifestyle.
Important points and tips when practicing at home
- you do Not need to perform the exercises in a chaotic time should be a clear schedule as to days and hours.
- All the time introduce new exercises to your training. It will not allow the body to adapt to stress and will not allow you personally to lose interest in the sport.
- Buy albeit not an expensive inventory, but not the cheapest. Quality things always work more pleasant and convenient, it will prove to any athlete.
- Beginners often neglect proper nutrition, and experienced athletes literally fixated on it. Begin to engage by all the rules, given a healthy diet. About it in more detail Apple diet for weight loss.
How to quickly clean the sides and belly: exercises at home
- Excellent effect of exercises with a hula-Hoop. Twist the Hoop around five times a day for ten minutes, after a week you will notice the first change.
- Twisting. Lie on your back, legs slightly bend and hands behind head. Touch first left foot right elbow, turning waist, and then the right leg to the left elbow. Do 5 sets of 10 times.
- Strap. Perhaps, all know how to do it: body should form a perfectly straight line. Average execution time — half a minute with further repetition.
- Twisting, option 2. Lie on your back, pressing your shoulders to the floor. Bending the right leg, put it on the left, press your right foot into the floor. Then start to twist body at the waist toward the left, placing your right foot also to the left.
see ALSO: Apple diet for weight loss
Exercises for slimming belly at home
to Make a flat stomach will help:
- the bridge. Very effective, but not always easily implemented charging. If you are flexible enough, do the exercise five times
- birch. This exercise is familiar from school. Perhaps, it is the easiest of the whole set at home,
- leg bending under him. Starting position — as in exercise “plank”, only your arms should be straight, not bent at the elbows. First, pull your leg under him, bending it, and then, having straightened its maximum lift up. Repeat the exercise with the other leg. Important: when toga is bent under the belly, it must not touch the floor.
Proper nutrition and sports — Apple diet for weight loss
Exercises for abs at home
- Scissors. Lie on your back with your legs and lift up. Arms along the body. Rhythmically, start to cross your legs.
- Re-take supine position, hands straight behind head. Now lift the upper trunk of the body and straight legs as high up as possible. “Fold,” like a clamshell. Hold in this position for 5 seconds.
- Position: vis on the bar. Straight leg raise up, so that they were as close as possible to the stomach. Stay in this position for a few seconds.
- Also efficiently pump press home will help this exercise: lie on your back straight and arms at your sides, slowly raise legs to 90 degree angle, and then lower, try not to bend.
- And, of course, standard abdominal exercises. Please note: legs must be bent, otherwise will observe the opposite effect (charging the press with straight legs increases the load on the abdominal muscles, which makes you tired quickly, but the result is not satisfactory).
in the Press: exercises for girls at home
the Girls hardly suitable vis on the bar to pump the press, so we have to consider more gentle exercise.
- In the Swedish press, the Playground with similar designs, etc. take a trailing position. In this embodiment, the exercise will be easier to raise a straightened leg to the stomach thanks to additional support in the pelvic region.
- Lie on your back, hands rest on the floor, shoulders touch the floor. Lift your pelvis with straight legs as high up as possible.
- Starting position — lying down, legs bent at the knees. Alternately touch the palms of his heels. This exercise at home efficiently working the side abdominal muscles.
- does Not hurt to press side plank. How to do this, shown in the photo.
Exercises for abs for men at home
For men will suit all of the above exercises, the only clarification:
- to pump the upper abs, perform more crunches,
- for pumping lower press fit home exercises with leg lift,
- and for the study of the oblique muscles do the twist of twists and turns.
Additionally, you can mention about charging called “Bicycle” and standard pushups. They are also well-stressing the muscles.
Exercise for weight loss hands at home
- starting position — standing, in one hand take the weighting. Alternately raise your hands upwards and then bend back.You can also hold the dumbbell with two hands, too, bending them behind his head.......
- Take the “spider” as shown in the photo. Lift your pelvis up to form a smooth body line.
- a Standard hand exercise at home: lifting dumbbells in front of you.
- Lie on a Mat, bend your legs. Both hands grab the weighting. Raise your hands first over the head, then lower behind your head by about fifteen degrees. Also this exercise can be repeated, but loading each hand separately.
- starting position — standing, in each hand a dumbbell. Raise your arms out to the sides at 90 degrees. Ensure that they were straight.
- For the next exercise you will need the expander. FE is similar with the previous one. Step on tools, then similarly as with dumbbells, study your hands. In addition, to pull the expander and is in front of him.
Exercises for legs at home
- Standard exercise — lunges. In their implementation, it is important to stretch the gluteus muscles and thighs. Making attack units, lock onto for a few seconds in this position. The load on each leg of 10-15 reps.
- Also do not forget about the side lunges. Here you need to get to the maximum, although not all beginners are capable of this. For greater effect, home workouts use dumbbells.
- the Following exercises for the legs — squats with weights. It is important that the back was always straight (only legs will experience the maximum load).
- Lie on stomach, arms bend, elbows rest on the floor. Alternately lift up each leg, fixing the position for 5 seconds.
- raising the legs from the position of the side plank. By adopting such a lateral position as for the side plank, slowly lift the top leg. This exercise for feet is especially effective when playing at home.
Exercise for weight loss lyashek at home
- Lie on your back. Squeeze between your legs an exercise ball or the ball with all his strength. Just relax.
- Re-lie on back, arms along the body. One leg straighten and bend and the second position perpendicular (crosswise) with respect to the first. Very slowly lift the straight leg, then slowly lower. Do the same thing, but with the second leg.
- Exercises for lyashek chair. Lean against the wall with his back, and then sit down to angle in the knee joints was 90 degrees. You need to hold in this position for at least 10 seconds.
- Lie with your stomach on the bench so that his legs dangled. Lower them slowly first down and then lift up.
at home Exercises for buttocks of girls
- Tilts with weights. Starting position — standing, hands dumbbells. Lean forward, lowering your hands towards your toes. You should feel how to tighten thighs and buttocks.
- Exercise for buttocks and legs “gun”, the newcomers definitely run it the first time can not. Need from a standing position completely to sit on one leg, and the second to straighten. Hands should be in front of him for balance.
- Another interesting exercise for the butt: walking on the buttocks. Charging is performed while sitting, legs straight. “Pass” for the training of about one meter low, hands to help is prohibited.
- Bulgarian lunges. Technique shown in the illustration.
see also: Apple diet for weight loss
Exercise for weight loss sides of the house
- Lie on your stomach. Try hands clasp the bent leg. Exercise is difficult but feasible.
- Scrolling on an exercise ball. Straight arms rest against the floor and the legs put on the fitball. Proctocolitis then right, then left, flexing his feet.
- Starting position — standing with dumbbells in hands. Tilt your torso first to the right and then to the left, the hands would like to slip at the seams. This is one of the most effective exercises for the sides at home.
- Sit on a bench or stool, shoulder muscles put the fingerboard (wooden or plastic stick), turn your body to the right and left.
- “Mill”. Starting position — standing, torso tilted forward. Rhythmically touch left hand to right foot and Vice versa.
Exercises for thighs at home
- at the Top we led a regular and side lunges for legs, but there are also cross, which is pumped thighs. Squatting, need to do the cross step, as shown in the picture.
- Jumping, though not the only standard. Variations of exercise are many: on one leg, rope, side, stairs etc. it is Important to monitor the number of jumps is at least 30 times.
- set a chair, use it as a prop. Leaning forward slightly, pull back first the right leg, then left.
- on all fours on the elbows and knees are maximally lift up legs, each in turn.
Exercises for inner thighs
- Lie on a Mat, arms along the body. Raise legs and then spread them to the sides. You will feel how tense the muscles of the inner thigh.
- Deep squats. Here you need to widely deploy socks. Illustration attached.
- the Abduction feet to the side. For the exercise you need support, such as a chair. Stand in front of him, adhering to, and start to turn to take the legs apart to an angle of approximately 50 degrees.
Exercises at home
- Effective basic exercise, pull — UPS. In addition, myself, can fix the position (estimated in half a minute-minute).
- Pushups wide grip.
- Also for the back of the house the effective thrust dumbbells to his belt. Technique is presented below.
- standing, torso tilted forward, in the hands of dumbbells. Raise the weights out to the sides in the slope.