Especially for those who want everything at once, a training program has been invented that involves all muscle groups in one session. Unlike workouts aimed only at the legs. or just hands. this program will allow you to simultaneously and evenly develop all zones in a cozy home environment.
For a person involved in sports without professional goals, solely for pleasure, health and beauty, it is extremely important to choose the type of training that will provide a load on the whole body. Lack of time makes its own adjustments to exercises for all muscle groups, so modern complexes should be very intense and at the same time, easily performed for people of different fitness levels. In a word, we are looking for a universal set of exercises for all muscle groups.

the complex should contribute to weight loss, which means that exercises for the main muscle groups, in part, should be aerobic;
it should contribute to the fit of the forms (abs, arms, buttocks, hips), which means that we also need strength exercises for various muscle groups;
including the complex should work out the abdominal muscles, arms, shoulders, back, chest, legs, buttocks.
Universal and daily exercises for all muscle groups

Our complex contains exercises for each muscle group, and takes even less than ten minutes. Therefore, do not be lazy, do it daily and reach the limits of your endless dreams with us!

Warm up - jumping to the side, arms apart. We collect arms and legs at the same time together.
We press our backs against the wall, roll down to a right angle in the bend of the knees. We fix the position for 30 seconds.
We do push-ups. Pay attention to the correct position of the body - one straight line from head to toe, hands strictly under the shoulders. For relief, you can do push-ups from your knees. We do push-ups for 30 seconds.
We lie down on our back, hands behind our heads, legs bent at the knees, we tear off the head, shoulders, partly the thoracic region from the floor. The chin looks up, we do not reduce our hands - 30 seconds.
We take a chair, put one foot on the chair, then pull up the second one, rise and lower our legs one by one. Hands on the belt, work 30 seconds.
We rest our hands on the chair, legs are extended forward, half-bent, we push our backs to the chair - 30 seconds.
We carry out the bar - we hold the body on the forearms and toes of the feet. We fix the position for 30 seconds.
Run in place, raise your knees as high as possible. We work additionally with our hands.
Lunges forward. The knee of the front leg does not go beyond the toe. The front leg is bent at a right angle. We perform alternately on both legs.
Side bar - the weight is kept on the right (after the change, on the left) forearm and the lateral surface of the foot of the same name. We fix the position for 30 seconds. We repeat on the other side.
The very concept of general developmental exercises suggests that the complex of such exercises is aimed at the development of all motor qualities and includes exercises of various directions.

Home workout program for all muscle groups

If you have problems with all joints, then we advise you to abandon all dynamic exercises, replacing them with a static load on the muscles. In case of serious problems with the body and the presence of chronic diseases, consult a doctor before doing homework. In the gym, a coach looks after you, but at home, all responsibility for health is only on your shoulders.

Start small. In order to conduct regular homework and not shirk, it is necessary that the training program become a habit. It is enough to start with 20 squats. Feel how much you need them and how they help. Once you can't live without the daily stresses, take action. The training program will help you. It is suitable for everyone: for men and women, beginners and experienced. Adjust the number of approaches depending on your abilities.

For the successful conduct of all homework, you must:

For an hour, eat carbohydrates and proteins (vegetables, fruits, low-fat poultry with rice, eggs, porridge, cottage cheese, low-fat fish), you can drink coffee;
Take a cold shower to invigorate;
Find fun and positive music for a working rhythm;
The first thing we do in any class, including at home, is warm up. After a full warm-up of the body and preparation for work, we proceed to a training program for all muscle groups.

Lunges

Lunges сделают ваши ягодицы красивыми и сильными. Easily performed at home.

Target muscle: quadriceps

Muscles involved in the work: gluteal, calf, femoral

Starting position: stand straight, palms facing inward.

Inhale and take a wide step forward with your left foot. It is important to keep the body upright, the back is ideally straight.
Let's go for this distance so that the left thigh and right calf are perpendicular to the floor.
We exhale and return to the starting position. With each leg, we perform 15 times in three sets.
There are no easy ways to train. We try and do all three approaches even for the first time. It is important that home comfort and tranquility, the close presence of a sofa and a refrigerator do not distract you from work. Concentrate and get a visible result after two weeks of classes.

plank

The purpose of the plank is to create a strong corset from all the muscles of the abdomen, lower back and trapezium.

Muscles involved in the work: shoulder, trapezius, lumbar-thoracic

Starting position: we lie down on the floor, stretch the body and lean on the forearms and toes of the feet.

The angle between the shoulder and forearm should be exactly 90 degrees. Feet together, look at the floor.
You will feel the tension of the gluteal muscles and abdominal muscles.
You need to stay in this position for as long as possible.
Repeat this exercise 5 times with a break. If necessary, increase the number of repetitions.
plank поможет укрепить и проработать многие зоны. Its important advantage is the minimum load on the joints.

Pushups

Home exercises must include push-ups. They are super useful for working out almost all the muscles of the hands.

Muscles involved in the work: shoulder, triceps muscle of the shoulder

Starting position: we take an emphasis lying down, arms slightly wider than shoulders, palms at the same level as the shoulders.

Inhale and bend your arms until your chest touches the floor.
The body must be straight.
We exhale and return to the emphasis lying down. Repeat 3 sets of 15 times.
Real, effective push-ups involve touching the floor with your chest. If it is difficult, then do 3 sets of 10 times.

springs

An excellent exercise, easy to do at home, for the development and tightening of the calves. But keep in mind, you need to make the springs carefully, listening to the body. The chance of injury when working with calves is greater than when working with other parts of the body.

Muscles involved in the work: soleus, gluteal

Starting position: stand straight.

We begin to slowly rise on our toes, tearing our heels off the floor as high as possible.
We linger in this position for a couple of seconds and slowly lower the heels, but not completely. So the load will be a little higher, and the exercise a little more effective.
Again we rise. We repeat 30 times. Over time, you can increase the number of repetitions by two or three times.
Wall squats

A home workout program can also surprise you. The wall is a great machine with which you can perform a huge number of exercises, but we will focus on squats. They will relieve the load from the back, strengthen the legs and help to form a good posture. Be careful, the knees are very heavily loaded here, if you have any problems with them, give up such squats.

Muscles involved in the work: quadriceps, femoral

Starting position: we lean against the wall with the whole back and the back of the head, arms at the seams, legs slightly wider than shoulders, the distance from the wall to the legs is about 50 cm. Non-slippery shoes are a prerequisite.

We take a deep breath and on exhalation, drawing in the stomach, we begin to descend.
You should go down so low that the thighs become the thigh muscles become parallel to the floor. It's like you're sitting on a chair.
Spend as much time as you can in this position. We repeat no more than 5 times. Over time, we increase the load.
The scheme of exercises with dumbbells for men and women

Agree, with the help of simple dumbbells, you can “load” and make it work, if not all, then certainly the maximum number of muscles. It is difficult to list absolutely all the exercises that can be performed using such sports equipment.

Dumbbells are very convenient in that they can be used both in the gym and at home. This explains their high popularity among fans of home workouts.

There are a variety of dumbbells available on the sporting goods market today. An important option that significantly affects the price of the product is the ability to adjust the weight. Collapsible dumbbells are much more expensive than simple ones.

Thanks to this, regardless of gender or age, absolutely everyone can train with them. If you are a beginner athlete, then set a small weight. And if you have good physical fitness, then throw a couple of pancakes and you can start exercising.

Follow the following rules that can save you injury:

Warm up well before every workout. Pay attention to all muscles and joints during the warm-up.
Each exercise must be performed with proper technique. Any deviation from this may