A commercial gym makes it possible to conduct the most diverse workouts and work out muscles from all sides. But this is by no means the only way to see significant muscle growth! Follow this all-muscle workout at home with minimal equipment and you'll get in better shape while saving time and money.
When people talk about bodybuilding on forums or in fashion magazines, the dialogue and photos tend to focus on what's going on in gyms and fitness clubs. You won't hear about Jay Cutler or Kai Green training in their own basement. If you are a competitive athlete, then a set of exercises performed in a fitness club remains the only option for stimulating various muscle groups.
Let's face the facts. Many of us who want to get into great shape, build muscle, or shed fat simply can't afford to pay monthly gym fees and take the time to commute back and forth. We go to the store, buy a set of dumbbells, a barbell with pancakes and a bench. Now we have our own corner of the house where we can set goals and achieve them.
Despite the lack of simulators, you can effectively perform any of the sets of exercises at home, pumping all muscle groups, with only dumbbells and a barbell. This has been done for many decades in the past.
Before you start planning your iron stronghold, there are a few things you should consider:
- Don't try to invent any new exercises to replace the ones you could do in a club.
- In any case, you will need a partner who will insure and help you squeeze in a few extra reps.
- Check the projectiles periodically to make sure everything is in good condition.
An effective set of exercises for all muscle groups
On each first exercise, do 2 warm-up sets of 20-25 reps. Try to rest no more than 60 seconds between sets. This grouping of exercises will help to focus all the load on specific muscles.
Monday - chest
Tuesday - back, press
A beautiful body, a well-built figure of a man, this is exactly what has always and everywhere attracted women. Muscles were attractive, back in the days when the main job of a man was to get food and guard his home. By the way, even today the male sex should be able to stand up for himself, his home and family, but a sedentary lifestyle, a lot of various goodies turn a beautiful torso into “beer” bellies.
If a man does not have a beautiful and slender body, then maybe it's not his fault. Now work and domestic duties take up too much time. There is simply no time left for gyms that you need to visit regularly, but you can always find a solution.
Home workouts for major muscle groups
Constant home workouts can give the body relief and strength. The main thing in this matter is follow the schedule, use only effective exercises, increase the intensity and follow the general principles of training.
Absolutely all exercises for men can be divided into three groups.
These include:
- exercises for the respiratory system;
- training aimed at developing various muscle groups;
- techniques for maintaining the sexual sphere of the male body.
The first two groups differ a set of physical exercises. The third group includes techniques for maintaining spirituality and psychological state.
Before starting training, you must remember some rules that can help you achieve the desired result in a short time.
- First of all, you need to stop drinking alcohol and smoking. A healthy lifestyle is the key to the success of all training and tone.
- Proper nutrition during exercise can help the body get all the basic components that are needed to build muscle tissue. Important components include proteins and carbohydrates. When building your diet, you need to take into account that there are as many proteins in food as possible, and less fat.
- Training can take place at any time of the day, but you need to maintain a time rhythm throughout all classes. That is, if a person chose evening time for training, then all subsequent classes should take place in this part of the day. The body adapts to this rhythm, which is why training in the future will become a habit.
- Before starting training, it is advisable to take a cool shower to maintain tone.
- Classes can be started only three hours after eating.
Exercises for the respiratory system
Training without exercises for the respiratory system will be very difficult and unpleasant diseases may even appear. This is due to the fact that most of the people living in an urban environment have hidden diseases of the respiratory system, which can develop during sports.
That is why exercises aimed at building muscle mass should also capture development of the respiratory system. Proper breathing technique saturates the blood with oxygen, which will make you feel much better.
The best way to develop the respiratory system is running, and you need to do this on the street. The treadmill is not suitable for the development of the respiratory system, because the main thing here is Fresh air.
By the way, the best time to run is in the morning or evening, when the level of toxic gases decreases. Plus, this is a good way to cheer up after sleep or in the evening to exhaust your body in order to sleep soundly.
Another option for exercises for the development of the respiratory system is cycling. Nowadays, using a bicycle to commute to work, school or just for business is very popular in European countries. This not only saves money and time, but also stimulation of the respiratory system and the whole organism as a whole.
Warm up before workout
Several factors influence a fruitful workout and the final result. First of all, this concerns proper nutrition, but warm-up is an important component. Warm up helps prepare the muscles before loads. Without warm-up exercises, there is a high risk of injury or not completing the entire program due to lack of tone.
Most often, qualified trainers recommend using joint warm-up which helps to prepare the joints and muscles for stress. Such a small workout helps to increase blood circulation, stretch all the muscles, preventing injury during intense sports.
There is nothing difficult in articular gymnastics. First you need to stand in a straight stance with your feet shoulder-width apart. Further produced circular motions almost all parts of the body, to develop joints. You need to start from the head, gradually descending to the lower parts of the body.
Particular attention should be paid to the back, arms and legs, because these areas of the body are most prone to injury during training. When exposed to the articular parts of the knee, you can sit down a little to make it easier to make circular movements.
In the Chinese method of articular gymnastics, there is one interesting point, namely the warm-up of such parts of the head as: earlobes, nose and crown of the head. Basically, these points are stimulated to improve tone. Blood rushes to the head and the person begins to feel more cheerful.
After the gymnastic warm-up of the joints is over, you can proceed to the slopes, waving arms and legs, lunges or squats. Such basic techniques are needed to increase blood circulation in the human body.
In some cases, it helps with the fight against body fat. Although men suffer less from subcutaneous fat than women, still this way to lose weight will not be superfluous.
For example, side bends can help get rid of excess fat on the abdominal and lateral press. When warming up, it is better not to overdo it, because there should be strength for the main part of the training.
Workouts for the growth of pectoral muscles and abs
When shaping a beautiful figure, a man should focus on all muscle groups, but the chest and abs take the first place among them.
Of the exercises at home, which are aimed specifically at the formation of the pectoral muscles and the press, fit push-ups or torso raises in a lying position on the floor.
These techniques are basic, but few people know that even push-ups can be performed in different ways, thereby developing different parts of the chest.
Pushups
Building chest muscles with push-ups is the best solution for home workouts. Push-ups do not require any special devices, and even the technique, by and large, may not be respected.
The main thing to do is to monitor the number of approaches and try to keep the body during classes parallel to the floor. You need to start this exercise with a small number of push-ups, gradually increasing the intensity, speed, number or number of approaches.
By the way, the chest consists of a whole complex of muscles, each of which can be strained using a different width of arms during push-ups from the floor.
At some stage, a person reaches his maximum. Muscles simply stop growing, even if you increase the number of approaches to 10-15. To continue to build chest muscles, it is best to reduce the sets and intensity, but use extra weight which is mounted on the back.
Exercises for the abs
Abdominal exercises can be done in two ways. In the first case, you need to lie on the floor and put your feet under the sofa or closet. Then, throwing your hands behind your head, you need to use the pressure of the abdominal muscles raise your torso.
The second option implies leg raise in supine position. In fact, such an exercise does not require special equipment or technique. It is only important to focus your attention on the press, so that at the time of training you do not strain your legs, because the goal is to pump up the abdominal muscles.
Abs exercises can be performed without a trainer at home. To complicate the workout, you can put dumbbells or other weights on your chest, and hold them with your hands.
Pumping the muscles of your body is quite simple if follow proper nutrition, use the necessary set of exercises and follow the training schedules. Even at home, there is a chance to see clear results in the form of body relief in a short period of time.
A properly selected set of exercises can help pump all muscle groups and not only increase their volume, but develop strength and endurance. In addition, playing sports is primarily a matter that improves health.
Every girl, and even a young man, dreams of a fit and beautiful figure. Achieving good results and then keeping them is not easy. It takes hard work on yourself. Let's see what effective exercises for losing weight at home can be easily performed.
Among the most effective, there are twenty exercises for weight loss, as well as for working out all muscle groups. They are perfect for doing them at home. You don't need to be physically fit for this. Doing these sports exercises, you will have to sweat a lot, as this complex is designed for an intense load. By arranging home workouts for weight loss every other day, the result will not have to wait long, and the muscles will have time, not only to relax, but also to recover.
Some rules for doing exercises
Let's look at how to lose weight at home, and what recommendations should be followed.
Simple Tips:
- training for weight loss at home, like any other, should begin with a warm-up and end with a stretch;
- you need to eat at least 60 minutes before you start training at home for weight loss;
- you should not eat food containing a lot of calories and fats;
- during classes, you need to use exclusively pure water without gases, not exceeding two sips at a time;
- also during the training period, it is necessary to monitor the correctness of breathing: inhale through the nose, and exhale exclusively through the mouth;
- at the end of the workout, you should not drink for half an hour, and also do not eat for three hours, since everything eaten after the training will go into the accumulation of muscle fiber mass;
- each of the exercises should be brought up to fifty times;
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Important! For a beginner, it’s hard and therefore you don’t need to overdo it, but increase the load gradually. It must be remembered that painful sensations in the muscles come from their excessive filling with lactic acid, and the resulting microtraumas will not allow you to do the training complex next time.
- if time is limited, then the exercises for weight loss at home included in the complex can be done, if necessary, in several periods to maintain shape.
Let's look at home exercises for weight loss.
The desire for a beautiful figure is always commendable, especially if you achieve results through sports. But, now people have less and less free time and going to the gym is not always real. In this case, well-chosen fitness exercises for weight loss will help. Most of them can be done at home. Let's figure out how to properly compose a complex and achieve a result.
Training complex for weight loss
Training for weight loss at home has little difference from the one that is carried out in a sports or gym. Exercises should affect all zones.
Let's look at twenty exercises that give a good effect if you want to lose weight.
Squats
This exercise provides study of the femoral, gluteal and spinal muscles. You need to squat so that the buttocks are strictly parallel to the ground or floor. Then you need to return to the original position.
Push ups
This type of exercise will help tighten the back muscles. In addition, biceps work, as well as triceps. When performing it, the hands should be placed on the gap closest to one another, and the wrists should be positioned so that they are one whole line with the elbows and shoulders.
Important! When doing push-ups, you should bend your elbows as close to the body as possible, and you should not bend.
Bridge
This exercise will perfectly help to tighten the spinal muscles, as well as the buttocks. When performing it, you need to try to push the pelvis as high as possible.
Forward lunges
Performing such an exercise makes the front zone of the thigh muscles, as well as the buttocks, work. Such lunges should be done alternately: first on one, and then on the second leg.
Important! A lunge is performed in such a way that the leg protruding forward is strictly parallel to the ground or floor.
Board
This exercise allows you to work out all the muscles of the body. In it, you need to stand in a position similar to the position with male push-ups, only lower your hands to your elbows. Hold on for one and a half minutes.
Back kicks
In this exercise, you need to stand up straight. After that, move the body forward, and swing your foot back. After that, return to the primary position and make a similar movement only with the other leg. This will tighten the muscles in the back of the thigh as well as the buttocks.
Deep triceps
This type of exercise is done with the support of the hands on a piece of furniture that is stable: a sofa, an armchair, a chair, etc.
Technique:
- you should lean your hands on the selected object;
- put your feet steadily;
- bend your legs at the knees;
- bending the arms at the elbow joints, the body should move towards the floor;
- then you need to return to the original position.
Important! Buttocks should not touch the floor, as otherwise the exercise will become ineffective.
Balancing
This exercise is designed to effectively work out the spinal muscles. To perform it, you need to get on all fours and stretch exactly your left leg and right arm. After the opposite.
Important! In this position, you need to stand for a while, then change to the opposite hand, as well as the leg.
Twisting bike
You have to lie on your back. Then alternately stretch the elbow of the right hand to the left knee and vice versa. This exercise is aimed at working all the muscles of the press, including the obliques. Important! You need to perform the exercise qualitatively in order to achieve the desired result.
Balancing above the floor
When performing this exercise, it is necessary to lie on your back and raise your legs so that they are close to the floor, but do not touch it. You need to hold them for one and a half minutes. This exercise has a positive effect on the muscles of the lower press, as well as the back.
Girls strive for a great figure and know firsthand how difficult it is to achieve a good result. There are many sets of exercises for this. Let's figure out which workout program for weight loss at home for girls will be the best.
Side lunges
From a standing position, you should lunge to the side, then return to the starting position and repeat, but on the other leg. So alternating legs, you should perform 10-20 times for each. This exercise provides a load on the front zone of the thigh muscles, as well as the buttocks.
Important! The back must be kept straight throughout the exercise.
Burpee exercise
Stand up straight. Then sit down and lunge with both legs back. You should get a pose, as with male push-ups. After that, return to the starting position, pulling your legs back and standing again from the squat. This exercise is for all muscle groups.
Lunges forward and backward
Stand up straight. Then you need to lunge with one foot forward, then return to the initial position. Next, you should lunge with the same leg back. Then change legs. This exercise is good for the thighs and buttocks.
Pull-ups or as an alternative - a boat
In the presence of a horizontal bar, you need to perform pull-ups. Several different types of this exercise will allow you to work out different muscles. If there is no horizontal bar, then another exercise can be performed. To perform it, you need to lie on the floor, face down and stretch to your full length. The arms as well as the legs should be straight. You should lift them at the same time and hold them in this position for a while.
Star Jump
In this exercise, you need to jump, spreading your arms and at the same time legs to the sides. This will relax and stretch the spinal canal.
Plie
This exercise forces the inner thigh area to work. For this purpose, it is necessary to do squats.
Important! Heels must not be lifted off the floor. Correctly perform squats should be spreading your knees.
Climber
To do this, you need to take a pose, as with male push-ups, and try to reach your chest with your knee. This exercise gives a load on the muscles of the arms, as well as the legs and back.
Important! Another variant of this exercise is to perform it from the same initial posture, but with the knee pulled towards the shoulder.
Overlap jump
To do this, you need to jump, throwing your legs back. This helps unload the lower muscle groups, and also stretches the front of the thigh. Also, active mode burns calories.
Tuck Jump
When jumping, the legs are bent at the knee joints and pressed to the chest. This exercise strengthens the abdominal muscles, as well as improves coordination of movements. In addition, it enhances the flow of blood circulation.
"Frog"
From a semi-squat position, a jump is made as high and forward as possible. Such an exercise affects the stimulation and makes the muscles of the legs, as well as the buttocks, work.
For effective weight loss, you need not only training at home for weight loss, but also proper nutrition, as well as drinking enough fluids. This complex will help build both interval and circuit training. Physical exercise is the way to a beautiful and slim figure.
The content of the article:
Today we will consider the issue of organizing a workout at home for all muscle groups. Many people would like to practice, but not everyone has time to visit the gym. If you are one of them and intend to train, then it is quite possible to conduct effective classes at home. All you need for this is desire and discipline.
When it comes to discipline, remember all the important aspects of effective fitness training. This is not only a regular workout at home for all muscle groups, but also a daily routine, nutrition. If all these conditions are met, you will be able to achieve your goals. Of course, Olympia will not be conquered by you, but is this not required? To pump up, lose weight or just keep fit, it is enough to train at home.
It is very important to remember that your classes should be regular, not seasonal. Sometimes people start playing sports to lose weight (pump up) for the summer season. But it is much easier and more effective to exercise throughout the year and you will definitely like your figure. But once again, for this you must be extremely disciplined.
In order for your workout at home for all muscle groups to be effective, you need to choose those exercises that involve all the muscles of the body. First of all, this applies to the muscles of the abdomen, back, legs, arms and chest. If you train these muscle groups, then your figure will become very attractive.
A set of exercises for the development of arm muscles
- 1st exercise. Take a standing position with your knees slightly bent and your back straight. Take dumbbells in your hands and lower them down. Start raising your arms in front of you to the level of your shoulder joints. To reduce the load on the elbow joints, slightly bend them. It is also necessary to control your breathing and exhale as you move your arms up. In total, three sets should be done, in each of which there will be from 15 to 20 repetitions.
- 2nd exercise. The starting position is similar to the previous movement, but the elbow joints are pressed to the body. Start raising your arms with dumbbells to the shoulder joints and at the same time make sure that the elbow joints do not come off the body. During the movement, it is necessary to strain the abdominal muscles and make sure that the body does not lean forward. In total, three sets should be done, in each of which there will be from 15 to 20 repetitions.
- 3rd exercise. You will need a chair or other support to complete the movement. Place your hands on the seat of a chair with your back to it. The legs are extended in front of you and slightly bent at the knee joints, resting on the ground with the heels. Begin to go down, bending your arms at the elbow joints. In this case, the elbows should be located as close to the body as possible. Exhale as you move up and inhale as you move down. In total, three sets should be done, in each of which there will be from 15 to 20 repetitions.
A set of exercises for the development of back muscles
- 1st exercise. Take a position lying on your stomach with your legs wide apart. Hands should be near the temples, the elbow joints are spread apart, and the gaze is directed to the ground. Begin to lift the body without taking your feet off the ground, bringing the trajectory of the shoulder blades in the extreme upper position. Inhale while moving the body up. In total, three sets should be done, in each of which there will be from 15 to 20 repetitions.
- 2nd exercise. Stand on your knees, resting on the ground with straightened arms. Start raising opposite leg and arm, while tensing the muscles of the press. At the end point of the trajectory, linger for half a minute.
- 3rd exercise. To perform the movement, you will need a support, say, a sofa. Lower your right knee and right arm to the ground. The left leg is on the ground and slightly laid aside. Lower your left hand with a dumbbell down. Make sure the body is parallel to the ground. Raise the dumbbell by bending the elbow joint. In total, three sets should be done for each hand, in each of which there will be from 15 to 20 repetitions.
A set of exercises for the development of leg muscles
- 1st exercise. One of the best leg movements is undoubtedly the squat. Beginners can do the exercise with their own body weight, but it is better to use dumbbells. This is a rather complicated movement from a technical point of view. You must ensure that the weight of the body is shifted to the heels, and the socks do not go beyond the level of the knee joints. Squat depth may vary depending on your fitness level. During the development of the technique of movement, you can put under your heels, say, a book. Raise your arms with sports equipment up while crouching. It is very important that your back stays straight throughout the movement. To achieve this, you need to look strictly in front of you, and take the pelvis as far back as possible. Perform the exercise due to the strength of the muscles of the buttocks and strain them at the end point of the trajectory. Inhalation must be done at the moment of downward movement. In total, three sets should be done, in each of which there will be from 15 to 20 repetitions.
- 2nd exercise. Take a standing position, and lower your hands with dumbbells down. First you need to lunge with your right foot forward and to the side. After that, return to the starting position and repeat the same movement with the left foot, return to the starting position again. Then lunge with the right foot back, return to the starting position and repeat the movement with the left foot. All this counts as one repetition. In total, three sets should be done, in each of which there will be from 15 to 20 repetitions.
- 3rd exercise. Take a standing position with your legs wide apart, while spreading your feet to the sides. Take the dumbbells in your hands and stretch them out in front of you, keeping your back straight and your abdominal muscles in tension. Squat down until your thighs are parallel to the ground and stay in this position for at least half a minute. The longer the pause, the more effective the movement. In total, three or four sets should be done, with a maximum pause in the lower end position of the trajectory.
A set of exercises for the development of abdominal muscles
Surely you know that exercises for the development of abdominal muscles cannot accelerate the process of fat burning in this area. Fats are burned simultaneously throughout the body with the right nutrition program combined with training. Thus, you can make your tummy flat only after eliminating fat deposits in this area. Also, when performing a movement for the press, it is worth doing an accentuated exhalation.
- 1st exercise. Take a position lying on your back, straightening your legs, and stretch your arms along the body or hold a support behind your head, for example, the legs of a chair. As you exhale, raise your straight legs, slightly lifting your pelvis off the ground. Lower your feet to the ground slowly for ten counts. Perform about 20 repetitions and immediately take the plank position, lingering in it for half a minute. This is one set, and there should be three in total. Try not to pause between sets or rest for a maximum of 60 seconds. If it is difficult for you to perform a movement without pauses, then try to gradually reduce their duration.
- 2nd exercise. The starting position is similar to the previous movement and perform classic crunches (twisting) from it. When you train at home for all muscle groups, then try to feel the contractions of the working muscles. In addition, try not to do a lot of side bends with dumbbells, designed to develop the oblique muscles of the press, as they contribute to the increase in waist size.
Workout at home for all muscle groups with a kettlebell
If you have a kettlebell, then with the help of this sports equipment a very effective workout at home for all muscle groups can be carried out. Very often, the effectiveness of movements with a kettlebell is compared with dumbbells. The kettlebell has one significant disadvantage - the limitation of working weight. At the same time, there are also advantages. First, by using a kettlebell you will be able to strengthen your grip. Secondly, by shifting the center of gravity, you have the opportunity to use various muscles in the work. Here are some of the most effective movements with this sports equipment that can strengthen all muscle groups.
- Squat with a kettlebell or two, placing the shells in the area of the shoulder joints.
- Kettlebell press from the shoulder joint. To do this, you need to lift the projectile and place it on the forearm in the area of the shoulder joint. After that, begin to perform upward presses.
- Lifting and pressing the kettlebell from the bottom up will allow you to work out all the muscles of the side of the body where the projectile is located. First you need to turn the kettlebell upside down and perform bench presses while holding the projectile in this position.
- Thrust in an inclined position is performed as follows. You need to rest with one knee joint and the same hand on the bench, and with the other hand, perform thrusts, similar to those you do with dumbbells.
If you want to develop muscles harmoniously, then you should combine exercises with all these sports equipment. As a result, you will not only gain mass and increase strength, but also increase the speed parameters of the muscles.
Home workout program in this video:
Home workouts are different. To such physical exercises, we can include morning 30-minute exercises and, as well as active cardio.
The fast pace of life leaves little time for personal space. Home, family, work or school make girls push their dreams of a slim and toned body into the background. Financial difficulties or lack of time does not allow you to go to the gym. But even in such a situation, you should not despair, because you can successfully train at home. It is only necessary to allocate 30-40 minutes a day to improve your figure, and the result will be an elastic and hardy body. Regularity, adherence to a training plan and rest are important for exercising at home.
What muscle groups to pump?
It is better for overweight girls during training not to focus on certain muscle groups. The muscles of the whole body should be pumped, thus, uniform burning of the fat layer is ensured. Training should begin with a warm-up, in which all muscle groups must be prepared for the load. Then comes the aerobic part, no matter what the exercises are. The main thing is the intensity and preparation of the heart for a power load.
At normal weight, it is recommended to start pumping the muscles of the hands. To do this, you can use an expander and dumbbells for 2 kilograms. And when push-ups in a prone position, the pectoral and spinal muscles are strengthened in parallel. The most difficult thing is to pump the press, for it is important not only a regular load, but also its gradual increase. The upper abdominal muscles are excellently pumped by lifting the upper body from a prone position. An effective exercise for the lower press: lying on the floor, simultaneously raise both legs. In this case, you can not lower your legs to the floor, maintaining the tension of the press. The leg muscles swing the easiest, they are used to being in good shape and ready for serious loads. Therefore, regular squats can be done with weights. And if you still wear a backpack full of books, you can strengthen your back.
What is important for beginners to know?
Training at home should not be treated as exhausting hard labor. It is better to set yourself up in a positive way, and strive to do the exercises with pleasure. After all, playing sports will not only improve your appearance and get rid of extra pounds, but also allow you to feel lightness and self-confidence. Girls who are just starting to get involved in training should not immediately give their muscles an excessive load. You need to start with light exercises, bringing the execution technique to automatism. And only after that do more approaches, increasing the load.
Often beginners make a mistake due to which the possible result of training disappears. It's about negligence in training. If you have already decided to go in for sports, then the training plan should be followed. In this case, there is no place for laziness and bad mood, which is most often the reason for missing classes. You should allocate only 3-4 hours a week, work productively on certain days, and a slender body is provided. Exercising without proper nutrition and water balance is a waste of time. For greater self-confidence, beginners are advised to record workouts in a notebook, displaying the exercises done, the number of runs and approaches in it.
Warm-up technique
It is important to warm up the muscles and joints well during the warm-up. Carry out a set of rotational movements with each part of the body. Start with the shoulders, elbows and hands, and end with the knees and feet. Also, do not forget to warm up your back and lower back: tilting to the side and rotating the body.
Example of a training program
You need to have a basic set of dumbbells and a fitness bar
- Monday (legs and biceps):
- Deep squats - 15 times 3
- – 20 by 2
- Dumbbell bench press, in a sitting position - 15 times 3
- Mahi arms to the sides with dumbbells or weights - 10 times 2
- Squats with dumbbells - 15 times 3
- Wednesday (chest and triceps):
- Push-ups from the floor - 10 times 3
- Lifting dumbbells up from a prone position - 30 times 2
- Push-ups on a chair - 15 times 3
- – 30 sec. 2-3 times
- Reverse twists - 15 times 3
- Friday (back and abs):
- Squats with dumbbells - 15 times 3
- Twisting - 30 times 2
- Raising the legs in a prone position - 20 times 2
- Fold - 15 times 3
- Exercise "superman" - 15 times 3
- Sunday (butt and thighs):
- Squats - 30 reps, 2 sets
- Exercise "heel to the ceiling" - 30 times on each leg, 2
- Leg swings in the lateral position - 40 times 2
- Lunges with dumbbells - 15 times 3
- Deadlift - 25 times 2
After strength training, to reduce body weight, it is necessary to conduct a fat burning workout. At home, step aerobics is best suited. Cardio training in duration should be at least 50-60 minutes, only with such a long load the body burns excess fat. With its help, not only kilograms go away, and muscle tone increases, but also the cardiovascular and respiratory systems are strengthened.
Basic training rules
- Power load - 3-4 times a week, fat burning can be done daily.
- Duration of training (strength and cardio) - 1.5 hours.
- The time of classes is selected individually. It doesn't matter if it's morning or evening, the main thing is physical recovery and motivation.
- Training necessarily begins with a warm-up, and ends with a hitch.
- After eating, 2 hours should pass, only then you can start the exercises.
- Increase the number of repetitions is necessary in case of easy execution.
- Girls are not recommended to use heavy dumbbells, 2-3 kilograms each is an ideal load.
- You can not miss the scheduled classes, otherwise you will have to start all over again.
- You can not overload the muscles, their growth and strengthening occurs during moments of rest and recovery.
- Nutrition is 80% success.
Any girl will like to train her body without leaving home. This is not only economical in terms of finances, but also allows you not to think about your complexes. With excessive fullness, not every young lady agrees to burn calories in the company of beautiful and fit rivals who are frequent visitors to the fitness club. From time to time, home workouts will become a habit, without them the body and soul will be bored. The main thing is to believe in your own strength and strive to improve yourself, creating the image of a beautiful and independent girl.