It doesn't matter where you should do sports: At home or in a fitness center, it is important to choose effective exercises with which you can achieve the desired goal.
"The most important motivation for independent training at home is the old, friendly mirror that shows exactly where and what you have to work and also help to control the training process. Therefore, carry out exercises properly, take a look at the following images.
"Burpee"
An exercise that not only comprises a large number of muscles to work, but also burns calories due to the complexity of the execution.Perform three to 20 times three approaches.Take in the position of the group in which the palms of the palm are located on the floor in front of them.Take your legs back - your case should be in the same position as for Push -ups.Make a quick push -up.Return to the squat position without a break.
Raise as high as possible.Return to the starting position and repeat the movement.
"Double twice"
The Rektus Bauch muscle works.Perform three approaches of 20 to 30 repetitions.
Take the position of the lying down.Lift your legs as if they are sitting in a chair.Keep your palms near your head and straighten your elbows on your knees.At the same time, drag your knees towards the elbows and the elbow - towards the knee due to the rise of the chest.Return to the starting position and repeat the movement.
"Back back with the simultaneous breeding of hands on the sides"
Work: Large gluts muscles, hips and delta muscles.Perform three approaches 15 times on each leg.
Get up smoothly: legs together, hands with small dumbbells are along the housing.
Take a step back with one foot and then go down so that at the lower point between the lower leg and the thigh, which is in front of the one, forms a right angle.
At the same time as one step backwards, spread the arms strictly on the sides to the parallel to the floor.
Return to the starting position and make a repetition out of the other leg.
"Planck"
A comfortable and simple practice to strengthen the muscles of the abdominal press, back, legs, arms and buttocks.Just remember - it is better to do this exercise in front of the mirror!Make three to five approaches.
Place a gymnastics fitness rick on the floor and take a horizontal position of emphasis on the focus.Pull your body and rely on two points - elbows or forearms and foot socks.Keep your back flat so that you can mentally draw a straight line from the head to your heels.Strengthen the abdominal muscles and make sure that the middle department does not hang in the middle and that the fifth point is not increased.Sleep in this position for 30-60 seconds.