In order to bring the figure in order, it is not necessary to buy a subscription to the fitness club. There are many exercises to correct problem areas that can be performed at home. If you use the right exercises and exercise regularly, you can achieve tangible results and significantly improve your shape without leaving your home.
Home Fitness: Precautions
Before you start training, you need to evaluate your health. Intense physical activity is contraindicated in many diseases of the internal organs, inflammation and untreated injuries. Heavy exercises will have to be abandoned if there are problems with joints or vascular diseases: thrombosis, varicose veins, arterial hypertension. If you have any doubts about the safety of your workouts, you should always consult your doctor.
Any sporting activity should begin with a warm-up. This requirement applies to absolutely all types of fitness. The more difficult and intense the upcoming training is, the longer it takes to warm up. Especially carefully you should knead those muscle groups that will have the main load during training. A standard workout consists of simple exercises. At home, it can be shallow squats and lunges, running in place, tilting the body, circular movements of the limbs, head, pelvis. Warm-up exercises are performed with a low amplitude, smoothly, without jerking. The average warm-up time is 10 minutes.
Twisting is the most popular abs exercise. Direct twists load, mainly, the upper part of the press, reverse – emphasize the lower abdomen. In order to properly work out the lateral sections of the abdominal muscles, you need to turn to the side when twisting the body. Such twists are called diagonal.
Performing the “Corner” fitness element, you can work out both the upper and lower press at the same time. Initial posture: lying down, upper limbs extended beyond the head, lower limbs bent, lower legs parallel to the floor. It is necessary by the effort of the muscles of the press to raise the body to an angle of 45 degrees and at the same time unbend legs. An angle of 90 degrees should be formed between the hips and the body. The pose is held for 30 seconds (minimum).
Exercise Planck strengthens the entire complex of abdominal muscles, including the deepest transverse muscle. The classic elbow strap is a stance with emphasis on the forearms and toes. In this position, the body is aligned as much as possible. The abs, buttocks and lower limbs should be tense. The stand is held for at least 30 seconds. Press training is not the only merit of the bar. Exercise removes excess fat from the waist and well strengthens the entire body.
For beginners, these exercises are enough, in the future it will be possible to add “Scissors”, “Bicycle”, “Climber”, pelvic lifts, etc. You need to start with an affordable number of repetitions – for most beginners, this is 5-10 repetitions in the set. The muscles of the press can be subjected to frequent exertion – they are hardy and quickly recover. Press training can be done daily or every other day.
Leg training is impossible to imagine without squats – this is the best exercise for the hips and buttocks. The classic version of squats (lower limbs divorced across the width of the shoulder) emphasizes strengthening the front of the thighs. If you put the limbs together, physical activity will increase on the outside. With a wide setting of the legs (squat plie), the inner surface of the thighs is perfectly worked out. Plyometric (hopping) squats help eliminate fat.
In addition to squats, you can use lunges and swings in leg training at home, which also have many options. By doing lunges back and forth, you can work out the buttocks, back and front of the thighs. Lateral lunges well strengthen both the inner and outer thighs. Bulgarian lunges fully focus the load on the muscles of one leg. There are also diagonal lunges, hopping, etc.
Swing legs burn excess fat, strengthen the muscles of the buttocks, legs, thighs. They can be performed in a standing position, sitting, lying, on all fours.
Particular attention will have to be given to strengthening the inside of the hips. Fat deposits, thin skin and weak muscles, which are not used much in everyday life, make the inner thighs one of the most problematic areas of the figure. A selection of exercises for correcting this zone: squats with a wide setting of the legs, side lunges, side swings with the foot standing, raising the lower leg lying on its side, breeding the limbs lying on the back.
To pump the muscles of the buttocks, it is recommended to perform a gluteal bridge – lifting the pelvis in a supine position. In addition, this is a good workout for the press. The “Stool” exercise, performed near the wall, also helps to pump up the buttocks and strengthen the hips. You need to lean against the wall with your back and put your feet forward about half a step. Next, you need to squat, clinging to the wall and smoothly bending your knees. Hands can be folded on the chest or lowered.
Strengthening the muscles of the hands
The most effective exercise for strengthening arm muscles at home is push-ups. If while doing push-ups the palms are shoulder width apart, the pectoral muscles, biceps, triceps, and deltas work. The smaller the distance between the palms, the greater the load on the triceps. This muscle needs a particularly careful study, since the state of one of the problem areas of the body, the back side of the shoulder, depends on its tone. Another effective triceps exercise is back push-ups. They are carried out in focus at the back, that is, hands are behind.
Home fitness can be diversified with isometric exercises. In these elements, no movements are made. Muscle contraction occurs as a result of resistance to the influence of an object. The tense posture is held for a predetermined time. To strengthen the muscles of the hands, you can perform the exercise "Squeezing the palms." It is necessary to connect the palms in front of the chest, press them firmly against each other and maintain maximum muscle tension for 1-2 minutes. The element is repeated 10 times with 10 second breaks.
You can do weight loss and correct problem areas without sports equipment. But the use of assistive devices adds variety to your workouts and makes home fitness more effective. If possible, it is advisable to acquire weighting materials. At home, dumbbells are usually used. With them, you can perform a variety of traction, bench presses and many other exercises to strengthen the muscles of the arms, chest, back, legs.
A useful tool in the fight against excess weight is a jump rope. High-speed jump ropes are distinguished by a high rotation speed – they are best suited for weight loss. Weighted ropes increase calorie consumption and strengthen muscles well. There are shells with a built-in calorie counter – and this is an indispensable feature in weight loss workouts.
Another useful device for home fitness is a large elastic ball (fitball). Fitball training develops flexibility, improves coordination. This projectile complicates the performance of familiar exercises. On the ball you can do twisting, strap, push-ups. Fitball also makes fitness classes accessible for people with varicose veins and diseases of the musculoskeletal system.
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