Beautiful body - the dream of any person, regardlessby gender, age and social status. However, to eat right, and even regularly visit the gym, not all of us have enough time. What to do in order to get rid of muscle slackness, bring the body in order, and even pump it up? Your attention is a program of training at home, which takes a minimum of time. It is advisable to do them every day, but if you are too busy, you can allocate at least a few days a week for this simple, but very necessary exercise for the body.
It is also worth noting that the training program inHome conditions suggests the presence of a horizontal bar and two dumbbells. The latter can be purchased at the store, well, and as a horizontal bar, you can mount the pipe in one of the doorways. So, if all the equipment is ready, and most importantly - you are tuned to sports and health - then we start!
- Breeding dumbbells in two positions - standingstraight and in a slope of 90 degrees. It is strange that the generally accepted training program at home does not include this exercise, but the gym coaches love it very much. It helps to warm up, and also contributes to the restoration of posture. Dumbbell weight, choose one that you will be comfortable to work with.
- The muscles of the legs and buttocks can be easily trained using lunges. For women, it is an ideal remedy for laxity in the most problematic area, and for men it is an exercise to improve coordination of movements.
- It is necessary for some time to delay yourbody in slats. They can be side, made from the "on the side", asymmetrical, and so on. The main thing is that during the exercise, you should feel how your back muscles are tense.
- Непременно программа тренировок в домашних terms includes push ups. There are innumerable variations of this exercise: on two hands, on one, from the crossbar, from the ball, from the “on the side” position, wringing upside down, and so on.
- All effective training programs includeexercise itself called "thrust". If you are not ready yet, you can try the Romanian counterpart on yourself. Engage the dumbbells, do the bends on two legs, and then alternately on each of them. This exercise will put your spine in order, coordinate all movements and contribute to the development of virtually all muscle groups in the body.
- Do not forget to pull up on the crossbar, in orderupper body remained attractive. Of course, this exercise is more suitable for men, and for each member of the stronger sex is more important to do as much as possible jerks. However, the girls also do not hurt to catch up on the crossbar several times. If it is difficult to jerk in the “hanging” position, you can pull up with your feet on the floor, placing the crossbar at an accessible height.
- Заключительным этапом тренировки будут приседания.With their help, the muscles of the buttocks, thighs, and calves are formed. And if during each squat you pull in your stomach, then the extra centimeters in the waist area will quickly leave you.
Training schedule at home, you can make yourself, based on the work schedule. It is advisable that you do all these exercises after lunch or in the evening, daily.
