Today I thought about the availability of fitness in the gym, and this is not about the money side of the issue (although this is also important), but about the availability of free time for a full-fledged lesson. Someone has work, children, fatigue, and so on, there can be any number of reasons, but this does not mean that taking care of yourself and your body should be shelved. Someone sets a goal for himself to lose weight, someone - to maintain the existing shape, someone - to get a "dream press". To achieve any goal, especially in sports and fitness, discipline is simply necessary !!! In everything - nutrition, training, sleep, rest. If there is a goal, discipline, desire - fitness at home, that is, classes at home will bring you the desired result. This form of training can be a great alternative to group fitness or gym classes.

The result of any classes, in principle, requires regularity, discipline, willpower. Try to make sports a part of your life, 365 days a year, and not seasonal forays. After all, we simply have to look great always, whether it is a frosty winter or a hot summer. If we convinced you to start exercising at home, we will help you with this!

To begin with, you should use as many muscle groups as possible in training, that is, include exercises for all major muscle groups: back, legs, arms, abs.

So, let's begin!!! You already know that before each lesson you need to warm up, so to speak, prepare the body for the upcoming work. This will take an average of 10-15 minutes, maybe more, it is desirable that it be something energetic - dancing, jumping rope and without it, cardio equipment will do, and finally, turn on any aerobics video and repeat the movements, you can take it in your hands dumbbells, weights or water bottles. After the warm-up, we will start the exercises. Below is a set of exercises for the main muscle groups.

HANDS EXERCISES:

I.P. - standing, back straight, knees slightly bent! the press is tense, arms with dumbbells are lowered down. We perform dumbbell raises up to shoulder level, arms straight, slightly bent at the elbows. On the rise, we exhale.
Note: do not lean forward, keep the press in tension, knees slightly bent.

We perform 3 sets of 15-20 repetitions, dumbbells - 1.5 - 2 kg.

I.P - the same, the elbows are pressed to themselves, the arms with dumbbells are lowered down. We carry out lifting the dumbbells up to the shoulders, while do not tear the elbows away from the body. We perform an exhalation lift.
Note: do not lean forward, keep the press in tension, knees slightly bent.

We perform 3 sets of 15-20 repetitions, dumbbells - 1.5 - 2 kg.

For this exercise, you need a support (chair, sofa, armchair). We put our hands behind our backs on a support, we put our feet on the floor on our heels, we tear our socks off the floor, our knees are bent. We go down, bending our elbows! Try to keep your elbows narrower, closer to you. We go down - inhale, on the rise - exhale.
We perform 3 sets of 15-20 repetitions.

EXERCISES FOR BACK MUSCLES:

We lie down on our stomach, put our legs wide, put our palms to the temples, elbows to the sides, head down, look at the floor. We perform body lifts up, do not tear our legs off the floor, try to bring the shoulder blades together at the top. On the rise, inhale, exhale down.
We perform 3 sets of 15-20 repetitions.

I.P - kneeling and outstretched arms. We straighten the opposite arm and leg, strain the muscles of the press, lower the head, try not to lower the legs of the hand, keep it higher. We linger in this position for at least 30 seconds. Then we change position. Do not hold your breath during the exercise!

For this exercise, you also need support - better, of course, a bench, a sofa. We lean on the right knee and right hand, the left leg is on the floor, laid a little to the side and the hand with the dumbbells is lowered down. The position should be comfortable for you, the torso is parallel to the floor. We carry out the lifting of the left elbow up - back, we exhale at the top. We perform 15-20 repetitions and change position. Working on both hands is one approach, those need to be done 3.
LEG EXERCISES:

Naturally, the royal exercise is squats. We will perform this exercise with dumbbells weighing 2-3 kg. The main thing in squats is to do them correctly, the support should be on the heels, the knees should not go beyond the toe. Depth can be different, depending on preparedness. It is best to put a book or something like that under the heels for the correct technique. So, we raise our hands with dumbbells up, now we sit down at the same time and lower our hands down, almost touching the floor. The main thing is that you keep your back straight, do not stoop, for this you need to look forward !!!? We take the pelvis back as much as possible. During execution, try to work with the buttocks, feel them and strain at the end point (imagine what you need pinch your lovely booty leaf))). Sit down - inhale, exhale - at the top. Throughout the exercise, try to keep the press in good shape.

I.P - standing, in the hands of a dumbbell. This exercise will consist of four movements: lunge with the right foot forward and to the side, with the left foot, lunge with the right foot back and the same with the left. During execution, try to tilt the body closer to the knee, look forward and do not round your back. Движение вперед выполнять с опорой на пятки и стараться как бы оттолкнуться от пола и вернуться в I.P.
All 4 movements are one repetition, these need to be done 10, in 3 sets.

I.P.- стоя, ноги ставим широко, стопы в стороны, берем в руки гантели. We put our hands forward (arms are straight), keep our back straight, the abdominal muscles are in good shape, sit down to parallel with the floor (knees as far as possible to the sides) and linger for at least 30 seconds. You can also perform a more complex option + to everything, stand on your toes and linger. Your legs will thank you.
The difference between this exercise and the 1st is that it is static. We squat with dumbbells extended and stay in this position for as long as possible! We perform 3-4 sets of 30 seconds or more.

EXERCISES FOR THE ABDOMINAL MUSCLES:

It's no secret that fat deposits in the abdomen are not removed from abdominal exercises, unfortunately. They disappear from general work in general and proper, clean nutrition. Since the beauty of your tummy directly depends on the amount of subcutaneous fat in this area. In general, the abdominal muscles are the “exhalation” muscles, if you can call them that. When you perform any exercise, exhale actively - your abdominal muscles work, and the fat burning process is more active, do not forget about it. In general, I would alternate abdominal exercises with the plank exercise in one approach.

I.P. lying on your back, straighten your legs, put your hands under the lower back, or along the body, or hold the support behind your head (for this, the leg of a chair or table is suitable.) We exhale straight legs up, slightly tear off the pelvis from the floor and stretch our heels to the ceiling, then slowly lower the straight legs down, reading up to 10 .. During execution, try to press the lower back to the floor, due to the tension of the abdominal muscles. We perform 15-20 repetitions, immediately after it we become in the “bar” position and linger for at least 30 seconds, do not bend in the back, lower our head. This will be your one approach. You need to make 3 of these. Preferably without rest or with rest up to 1 minute.

After that, you can do the usual twisting. 3 sets of 20-25 reps. And do not forget that if your abs are on fire and it seems that this is the limit - you need to do 5 more repetitions from above !!! We try not to press the chin to the chest, as we exhale, we rise up, straining the abdominal muscles.

When doing fitness at home, always try to think and feel the muscles you are working on, use them as much as possible, think about every movement and, most importantly, take your time, remember that technique is most important. And my dear girls, avoid all these exercises for oblique muscles, all kinds of tilts to the sides with dumbbells (so popular now on the Internet), from this your waist will only become wider. In general, unfortunately, wasp waist is more genetics. But any waist will thank you if you give up "sweets, chocolates, etc."!

At the end of the session, we do a stretching exercise, feel the stretching of all the muscles, it's great if someone helps you. Remember your youth and stand on the bridge - a great exercise for a beautiful bend in the lower back. It seems to me that this is such a buzz - the end of a workout, and indeed this feeling of pride in oneself, mixed with fatigue.

So, if you have completed all the exercises - well done! I hope I didn't bore you.

P.S and do not forget to