No 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 home training is the old and kind mirror that will show exactly where and what you need to work on and also help control the training process. So that you actually perform exercises correctly, observe the photos below and repeat. By the way, if you perform this set of exercises two to three times a week, the perfect figure is guaranteed for you!”
"Burpee"
An exercise that not only involves a large number of muscles at work, but also burns well calories due to the complexity of execution.Perform three approaches 15-20 times.Take the position of the team, in which the palms are located on the floor in front of you.Bring your legs back - your case should be in the same position as for push -ups.Make a quick push -up.Without a break, return to the squat position.
Raise as high as possible.Return to the starting position and repeat the movement.
"Double Twisting"
The abdominal muscle of the rectum works.Perform three approaches of 20 to 30 repetitions.
Take the position to lie down.Raise your legs as if sitting in a chair.Keep your palms near your head and direct your elbows toward your knees.At the same time, pull your knees toward 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 simultaneous creation of hands to the sides"
Work: Great glutes, hips and deltoid muscles.Perform three approaches 15 times on each leg.
Get up without problems: The legs together, the hands with small dumbbells are located along the case.
Step back with one foot and then descend so that at the lower point between the leg and the thigh, located at the front, a right angle forms.
Simultaneously with one step back, spread your straight arms strictly to the sides on the parallel with the floor.
Return to the starting position and repetition the other leg.
"Planck"
A convenient and simple exercise to strengthen the muscles of the abdominal press, back, leg muscles, arms and buttocks.Remember - it is better to perform this exercise in front of the mirror!Make three to five approaches.
Put a gymnastics rick on the floor, make a horizontal position-an emphasis on an emphasis.Pull your body, relying on two points - elbows or forearms and socks.Keep your backs flat so you can mentally draw a straight line from the head to your heels.Strengthen the abdominal muscles and make sure the intermediate department is not in the middle, and the fifth point is not lifted.Sleep in this position for 30-60 seconds.