Wherever you go: At home or in the fitness center, the main thing is to choose effective exercises to help you achieve the goals you need.
"The most important motivation for independent training at home is the old, kind mirror that will show exactly where you need to be and where you need to work and can also help control the training process. This way you can really do the exercise correctly, check out the picture below and repeat. By the way, if you perform this set of exercises, practice twice a week - a week - the perfect number guarantees you!"
“burpee”
Not only does this exercise involve a lot of muscle, but it also burns calories well due to the complexity of execution.Perform three methods 15-20 times.Along the palms are located on the squad's floor in front of you.Move your legs backwards - Your shell should be in the same position as the push.Rapid push-up.No need to pause, return to the squat position.
Improve as high as possible.Return to the starting position and repeat the movement.
"Double Twist"
The rectal abdominal muscles work.Perform three methods of 20-30 repetitions.
Lie down.Lift your legs up as if you were sitting in a chair.Keep your palms near your head and guide your elbows to your knees.Meanwhile, due to the elevation of the chest, pull the knee toward the elbow and then pull the elbow toward the knee.Return to the starting position and repeat the movement.
"The side is breeding at the same time"
Work: Big glutes, hips and deltoid muscles.Perform three methods 15 times on each leg.
Stand up smoothly: your legs are together, your hands wearing small dumbbells are placed along the box.
One foot is back and then downward so that the lower point between the lower leg and thigh, located in front, forms a right angle.
At the same time, retreating, strictly extending your arms to the side parallel to the floor.
Return to the starting position and repeat the other leg.
"Planck"
A convenient and simple exercise that strengthens abdominal pressure, muscles in the back, legs, arms and hips.Remember - it is best to do this exercise in front of the mirror!Do three to five ways.
Place the gymnastics fitness rick on the floor and place it in a horizontal position - emphasize lying.Pull the body and rely on two points - the forearm and socks of the elbow or foot.Keep your back flat so you can make straight lines from the head to the heels.Strengthen the abdominal muscles and make sure the central section does not hang in the middle and the fifth point is not improved.Sleep for 30-60 seconds in this position.