It doesn't matter where to practice sports: at home or in a gym, the main thing is to choose effective exercises that help you achieve the desired objective.
"The most important motivation for independent training in the home is the old and friendly mirror that will show exactly where and what you need to work, and also helps control the training process. Therefore, you really perform exercises correctly, look at the images below and repeat. By the way, if you perform this set of exercises two or three times a week, the perfect figure is guaranteed for you!"
"Burpee"
An exercise that not only implies a large number of muscles at work, but also burns calories due to the complexity of execution.Make three approaches 15-20 times.Take the position of the squad, in which the palms are on the floor in front of you.Remove your legs: your case must be in the same position as for push -Us.Make a fast thrust.Without a pause, return to the squat position.
Raise as high as possible.Return to the initial position and repeat the movement.
"Double turn"
The straight abdominal muscle works.Make three approaches of 20-30 repetitions.
Take the position of bedtime.Lift your legs as if you were sitting in a chair.Keep your palms near your head and direct your elbows to your knees.At the same time, pull the knees towards the elbows and elbows, towards the knees due to the emergence of the chest.Return to the initial position and repeat the movement.
"Lugs back with the simultaneous breeding of the hands to the sides"
Work: large buttock muscles, hips and deltoid muscles.Make three approaches 15 times on each leg.
Get up without problems: the legs together, the hands with small weights are found along the box.
Take a step with one foot and then go down so that at the lower point between the leg and the thigh, which is located in the front, a right angle is formed.
Simultaneously with a step back, extend straight arms strictly to the sides to the parallel with the floor.
Return to the initial position and repetition of the other leg.
"Planck"
A convenient and simple exercise to strengthen the muscles of the abdominal press, back, leg muscles, arms and buttocks.Just take into account: It is better to perform this exercise in front of the mirror!Make three to five approaches.
Put a Fitness Rick gym on the floor, take a horizontal position, a liar emphasis.Throw from the body, trusting two points: elbows or forearms and foot socks.Keep your back flat so you can mentally draw a straight line from the head to the heels.Strengthen the abdominal muscles and make sure that the Middle Department does not hang in the middle, and the fifth point does not rise.Sleep in this position for 30-60 seconds.