A daily set of basic physical exercises for men. A complex of general developmental exercises in physical education What is a complex of physical exercises

This section of the site contains various complexes exercises and training programs for self-study at home and in the gym.

What is a set of exercises?

A set of exercises (training program) is a sequence of several exercises. Exercises are performed according to special rules that determine the number of approaches, repetitions, weight, the duration of rest between approaches, the speed of lifting and lowering the weight, and the frequency of training.

Exercises in complexes can be combined into various schemes -, trisets, etc. The set of exercises should be limited in time, the frequency of training per week, and the division into muscle groups trained on different days (split).

All these parameters directly depend on the purpose of training. The goal of training is the most important thing when it comes to choosing a complex. It depends on the purpose of the lesson how many approaches and repetitions to do in each exercise, how much weight to use, how many seconds to rest between approaches, what should be the heart rate in training, etc. etc.

Errors in complexes and training programs

For example, such a mistake is often encountered when choosing a complex. A person needs to reduce the amount of fat. The coach gives him a strength mass-gain training program and makes him do cardio. However, mass-gaining complex of exercises does not help to reduce body fat reserves. On the contrary, it promotes weight gain by definition. And even cardio is ineffective here. This person needs a set of relief exercises, for example, circuit training.

You should not try to combine in one complex different goals. A common mistake is an attempt to simultaneously increase the volume of muscles and give them relief. These are two goals opposite in physiological mechanisms. You need to divide them in time, having worked first on the complex for muscle growth, and then, after a couple of months, on the complex for the relief.

To independently compose complexes for yourself, you need a fairly large training experience and knowledge in the field of fitness, physiology. And it is better if the complex is made for you by an experienced coach. Cm. .

Please note that the complexes below are not logically connected and are not a continuation of each other, they are laid out as is.

Before using any of the complexes, be sure to undergo a medical examination and discuss with your doctor the possibility of practicing the chosen program.

If you need a reasonable sequence of programs for a long time, which is generally natural and correct, seek advice.

If you have any questions about using the programs, ask them in the comments.

When it comes to physical activity person, then we mean sport exercises... Physical activity includes active games and entertainment. Anyone needs exercise stress, therefore, doctors recommend performing a set of general developmental physical education exercises several times a week, especially if he is not able to assess how much he moves a day and does not go to the gym.

To maintain health, everyone must be physically active every day. During exercise, the muscles become stronger, the muscles become more resilient, and the person can optimally use his energy. By exercising a load on certain muscle groups, you can increase their volume. Gymnastics also allows you to control your weight: by doing exercises, you can get rid of extra pounds by spending extra calories that the body receives due to improper nutrition.

The positive effect of general developmental exercises (GPA):

The heart is also a muscle, so exercise of cardio-vascular system good for human health. Correct and dosed loads make the heart healthier and more resilient. With physical activity, the walls of the vessels become more elastic.
Motor skills are developed. Special exercises help a person develop flexibility and a sense of balance. During the exercise, the sports equipment is better mastered.
Physical activity helps to actively combat stress. If a person suffers from depression or anxiety, then physical education copes well with such problems. Vigorous exercise can lower the hormones cortisol and increase the pleasure hormones endorphins.

It's helpful to do gymnastics with someone else - it's a great way to communicate.

A set of developmental physical education exercises improves heart function. People who are actively involved in sports are less likely to develop cardiovascular diseases. It also reduces the likelihood of stroke and diabetes. These diseases often appear due to excess weight... Constant control over the body and muscles allows you to regulate those extra pounds.

Physical education according to the scheme developed by the attending physician helps elderly people. If a person shows active physical activity all his life, then in old age he has fewer diseases. Exercise helps keep your mind clear because your brain works better when you are physically active.

Exercise helps pregnant women prepare for childbirth. And after the appearance of the baby, the mother will quickly get in shape.

Joint execution physical exercise increases trust in a married couple. Exercise improves mood and well-being.

Not all people can control the amount of food they eat, the physical education ORU helps to fight this problem. By doing simple exercises, the hormones ghrelin, which increase appetite, are lowered.

A person who loves sports can quickly get rid of bad habits. Active movement reduces the urge to smoke and drink. Sport increases the dose of pleasure hormones that were previously replaced by nicotine.

Exercise practically does not harm a person. If you adhere to the safety rules when performing complex complexes, you can avoid injury. When doing the initial exercises, you do not need to chase results. The intensity of training should be increased gradually. This is especially important for beginners who, due to excessive zeal, can get injured or stretch their muscles. You cannot combine active training with rigid diets, because the body is quickly depleted, and there will be no strength left for exercise. Gymnastics has contraindications:

Neurological diseases.
Spine injury.
Any wounds on the body.
Phlebeurysm.
Diseases of the cardiovascular system.
High or low blood pressure.

If a person has a cold, then it is better to postpone classes until complete recovery. Exercises can be resumed only after consultation with the attending physician. If physical education is associated with weight lifting, then it is not recommended to lift heavy weight otherwise you may get stretched or injured.

During exercise, you need to control your pulse and breathing. If a person is actively involved in physical education, then it is necessary to correctly draw up a daily routine, setting aside time for good sleep and rest. Any movement performed incorrectly can lead to injury. With an active motor load, it is necessary to eat correctly and evenly. Only in this case, classes will be beneficial and not harm the body.

The average person needs 9 to 20% fat for the body to function properly. If you reduce the percentage of fat too much, then you can face serious illnesses. When doing the exercises, you need to remember that it is not the duration of the workout that is important, but its intensity. If you incorrectly calculate the time of physical education, then you can harm your health. One complex should be performed for no more than 60 seconds, but the pace should be intense. For a full physical development it is necessary to perform gymnastics for the muscles of the whole body.

General developmental complex

Most people are shown general developmental physical education exercises. For students, schoolchildren and other people who spend a lot of time at the computer, in sitting position, such activities are simply necessary. In addition, they do not take a lot of time and you can do them at home.

Exercises for the arms and shoulders are performed first. With time upper limbs and the shoulders lose their firmness and become relaxed. As a result, posture may deteriorate. By performing a simple complex, you can tighten the tone of the muscles of the arms and shoulder girdle... The training is carried out in several rounds. Warm up before doing any exercise.

You will need dumbbells for the exercise.
10 exercises are performed at a time.
It is necessary to rest the knee of the right leg and right hand on a flat surface.
Keep your back straight and your abdominal muscles tense.
You can't raise your head too high.
The dumbbell is taken in the left hand, the hand is bent.
The elbow remains motionless.
The hand with dumbbells straightens.
Then the hand rises with the palm up, in this position you need to fix it for 5 seconds.
Next, you need to return to starting position.

An effective workout for developing the arms and shoulder girdle is knee push-ups. At least 10 repetitions must be performed at a time. To perform gymnastics, you need to focus on your knees, cross your feet with each other, raise your body above the floor. The palms should be close to each other. Then you need to draw in the stomach, while the elbows remain bent, and lower to the floor. Then you need to slowly straighten up and return to the starting position.

For the neck, a set of general developmental exercises is designed in such a way as to do without additional items. The exercises are simple, even a schoolchild can perform them anywhere - in sports hall or at home. Typically, such training is carried out in physical education lessons in comprehensive school... If there are problems associated with neurology, then the exercises are recommended to be performed in a static mode.

If during the exercise a person feels discomfort or pain, then the amplitude of the movements is reduced, the number of repetitions should be reduced. If the pain does not stop, then physical education is postponed until the person is fully recovered.

Pendulum exercise:

The person takes a comfortable and comfortable position, while the head should be straight.
The neck is tilted to the left.
You need to stay in this position for 10 seconds.
Then a tilt is made in the opposite direction.
Repeat at least 6 times on each side.

The next exercise is called the airplane. You need to lie on the floor with your stomach. Hands are spread to the side. In this position, a person is in 20 seconds. Then, smoothly and neatly, spread the hands to the sides 3 times. Further right hand leans over so she is over the left. Then you should change hands.

The most effective training for the muscles of the thighs and buttocks, this is a squat. Legs are placed shoulder-width apart. The gymnastics is performed with the hips parallel to the floor. 10 approaches are performed at a time.

In the table of the complex of general developmental physical education exercises, training with raising the legs while lying down occupies a key position. Gymnastics is good for both adults and children. Several muscle groups are involved during the workout. ... How to do the Lying Leg Raise workout:

The person lies down on a flat surface.
Both legs are bent and lifted off the floor to form a 45-degree angle.
Then the legs are spread to the side, fixed in this position.
Then they slowly come together with the knees.

To be effective, you need to perform 2 sets of 10 repetitions.

An even posture makes a person more attractive. It is also essential for health. To keep your back straight and even, you need to do special exercises.

The "reed" exercise is well suited for posture. You need to get down on your knees, your hands clasp over your head. Then the brushes are turned inside out. Hands reach for the ceiling. You need to perform 3 tilts in each direction. Then they smoothly and neatly return to their original position. When doing gymnastics, it is important that the back remains straight and the arms do not bend at the elbows. In total, you need to do 5 approaches.

To perform the exercise "worm", you need to sit on your heels, put your hands on your knees. The legs are spread apart, the elbows are bent and lowered to the floor. It is necessary to tilt your head and stay in this position for 15 seconds. The recommended number of repetitions is 4 times.

In order for the back to be straight and beautiful, it is necessary to perform a complex to form balance. In the course of gymnastics, all muscles are strengthened and the tone of the back muscles increases. It is especially shown to pupils of elementary grades, who have a high risk of developing scoliosis during this period due to unusual load on the back.

The complex is performed using a support or lying on the floor. Exercises are done in one place or when a person is in motion. Exercise on site:

Jumping.
Various movements of the legs and arms.
Torso turns.
Straight stand on heels or toes.

Gymnastics in motion includes walking of various kinds, the use of weights, overcoming obstacles, dance moves and easy running.

Breathing to combat stress

Respiratory gymnastics allows you to get rid of extra pounds, normalize digestion and put your nerves in order. There are 3 main exercises that can help you relax and combat stress:

Epaulets.
Pump.
Palms.

The shoulder strap exercise is performed while standing on the floor. Hands must be pressed tightly to the stomach. You need to take 9 breaths in a row. There is a break of 5 seconds between them. As you exhale, you push your hands to the floor. In this case, the arms are straightened. When you exhale, your hands are pressed against your stomach again.

When performing the "pump" exercise, the person stands leaning slightly downward. In the middle of the slope, you need to inhale air through your nose. The inhalation ends when the bend is completed. Then you need to straighten up and take a break for 5 seconds. 12 repetitions are done in a row.

The palm exercise is done as follows:

5 deep breaths are taken through the nose.
Exhale quietly through the mouth.
When inhaling, you must clench your fists.
You need to linger for 7 seconds, and then lower your hands.
When inhaling, the abdomen and shoulders are relaxed.

The palm workout should be done 12 times in a row.

Correctly distributed physical activity has a positive effect on human health. If you perform several times a week simple exercises then it has a positive effect on posture and muscles. Physical education helps to restore vitality and prolong youth.

More Related:

A set of exercises for slimming the abdomen and sides Morning work-out for weight loss: a set of exercises Morning exercises for men: a set of effective exercises
How to lose weight in 5 minutes a day?

Do you prefer exercise at home? Doubt about their effectiveness? So with the right approach even at home, you can exercise quite effectively. We will tell you about this! The proposed exercises can be performed both at home and in the gym.

However, with regard to this training, physical exercises involve the use of special equipment:

skipping rope
horizontal bar (regular crossbar)
bars for push-ups, and if at home, then replace them with a pair of chairs with high backs
a pair of dumbbells (you can take weights)

Exercise at home in the proposed program includes ten workouts, which must be completed in a circle twice. The duration of the program is 80-100 days. You should train on it once every 4-5 days, the rest of the time - your full rest for recovery.

If the workout has brought the desired results, and they will be, we assure you, then take a full week's break and start again with this program from the very beginning.

Nutrition

As with any exercise with a goal, you should eat 4-6 times throughout the day, not including light snacks and meals. sports nutrition... As for products, give preference to protein and cereals. You need to drink at least two liters of water every day.

Recreation

As for rest between sets and exercises. you should rest for one and a half to two minutes, no more, but so that a new approach or exercise can be performed with renewed vigor.

Exercise at home

First workout

General warm-up, within 5 minutes jumping rope.

on the crossbar. Perform 10 sets of 2-4-6-8-10-12- maximum -12-8-4 reps (the maximum is also an approach in which you need to perform the maximum number of repetitions).

Push-up for triceps from two benches (chairs). 4 sets with maximum repetitions.

Alternating forward lunges. In this case, hands on the belt. Perform maximum reps in two sets.

Second workout

General warm-up, 5 push-ups, 5 squats (this is one circle lasting 3 minutes).

Squat with own weight... Perform 4 sets of maximum reps.
Hanging leg raises. Perform 2 sets of maximum reps.

At the end of your workout for 3-5 minutes, just walk around, relax.

Third workout

Pulling up to the chest on the bar. 7 sets of 4-8-12-max-12-8-4 reps
Push-ups from the floor. Perform 4 sets of maximum reps.
Jump Squat Perform 2 sets of maximum reps.

At the end of the workout, cool down. Hang on the bar for 5 minutes.

Fourth workout

General warm-up, jumping rope, for 5 minutes

Dips on the uneven bars. 10 sets of 2-4-6-8-10-12- maximum 12-8-4 reps.

Alternating one-handed hanging on the bar for 4 attempts.
Raising arms and legs from a lying position. 3 sets of maximum reps.

There will be a hitch at the end of the workout - hang on the bar for 5 minutes.

Fifth workout

General warm-up (side bends, back and forth) - 5 minutes.
Pulling up on the bar. 7 sets of 4-8-12-max-12-8-4 reps.

Dips on the uneven bars. Perform 2 sets of maximum reps.

Alternating lunges with feet forward, hands on the waist. Perform 4 sets of maximum reps.
Raising the body from a lying position. Perform 3 sets of maximum reps.

At the end of the workout, stretch for 5 minutes.

Sixth workout

General warm-up, 5 minutes of jumping in place.
Squats, arms crossed over chest. Perform 4 sets of maximum reps.
Alternating forward lunges with your hands on your belt. Perform 4 sets of maximum reps.
Push-ups from the floor. Do as many reps as possible in 1 set.

Hanging leg raises. Do as many reps as possible in 1 set.

Stretch for 5 minutes at the end of your workout.

Seventh workout

General warm-up, 5 push-ups + 5 squats (this is one circle and so on for 5 minutes).
Pulling up for biceps. 10 sets of 2-4-6-8-10-12- maximum 12-8-4 reps.

Dips on the uneven bars. 4 sets 4-8-12- maximum reps.

At the end, hitch - hang on the bar for 5 minutes.

Eighth workout

General warm-up, side bends, forward. Perform 5 minutes.
Push-ups from the floor. Perform 2 sets of maximum reps.

Squats, hands on the back of the head. Perform 2 sets of maximum reps.
Alternating hanging on the bar on one hand. 2 approaches each.
Lifting the torso while lying. Perform 2 sets of maximum reps.

Ninth training

Pulling up on the bar. Sets: 5, reps: 10-12.

Hanging leg raises. Do a maximum of 5 reps.

Cool down for 5 minutes at the end of your workout - relax, move.

Tenth workout

General warm-up - 5 minutes of jumping rope.
Push-ups on the uneven bars with a forward bend of the trunk. Sets: 5, reps: 10-12.

The simultaneous lifting of the arms and legs while lying. 5 sets of maximum reps.

At the end of your workout, perform pullovers for 5 minutes. light dumbbells.

These are the physical exercises at home, which for gym will do too.

Train!

These days, the problem of excess weight is so popular that there is probably no point in talking about it. Millions of women and men around the world struggle every day with extra centimeters, and this struggle does not always bring the desired results. Very often, having tried fasting days and all kinds of diets, women torture themselves with the same question, why do I eat very little and still not lose weight? Everything is very simple - reducing the diet will not be able to give the desired result without certain physical activity.

It is possible that the prospect of performing exercise for weight loss will not give you great joy. But don't forget that magic never happens. But if you are persistent and persistent, then desired result- a stunning figure - will not keep you waiting long.

Things to do?

Choosing one or another type of physical activity is necessary not only according to personal preferences. The choice of exercise will directly depend on which parts of the body you need to correct. For example, for those who do not have obvious signs of obesity, it is better to focus on jogging, gymnastics, shaping or light types of aerobics.

Where is the best place to do these physical exercises, you ask? Anywhere: in the gym, fitness center, in the pool and even at home, especially since mastering them is not so difficult. The main thing is by all means to agree sports activities with your doctor so that there are no contraindications for health reasons.

A few words about proper nutrition

Even if you unquestioningly and regularly do all the exercises, but do not limit yourself in food - positive result can not expect. Notice it comes it is about proper nutrition, and not about diets. Be sure to give up semi-finished products (even if after training you will be too lazy to cook dinner), do not eat fried food, ketchup, mayonnaise, alcohol. Certainly after intense workout You are supposed to have a hearty dinner, but you should not overeat on other days.

What you will need for classes:

A rug for doing exercises on the floor;
A narrow bench with a rather elastic upholstery;
Dumbbells;
Sports uniforms, footwear and special gloves;

At home, it is best to do the exercises three times a week, with intervals between sessions on the same day. The ideal time for training is from 11.00 to 14.00 and from 18.00 to 20.00. Classes should be carried out regularly and exclusively with a positive attitude.

Remember that anyone a set of exercises for weight loss effective no more than 4 weeks, and then the body begins to adapt to stress. It is at this moment that you need to either increase the load, or change the set of exercises. Fulfill exercises for weight loss at home best not earlier than two hours before meals or before bedtime. Moreover, you should definitely like them. Otherwise, the result may turn out to be much more modest than you expect.

Each lesson must begin with a warm-up, and for this you need to remember school physical education lessons.

As we already said, there are special exercises for each problem area of the body. We will talk about them now.

So, let's begin:

Slimming Exercises

The belly is one of the most problem areas for most of the fairer sex. Moreover, this problem can bother even those who have no reason to worry about their figure. The thing is that it is on the belly of a woman that the most fat accumulates.

First of all, I would like to warn you that you never do only exercises to lose weight on the abdomen. By themselves, they will not help you lose weight. In this case, you are threatened with strengthening and increasing muscles, as a result of which you may be completely without a waist.

To achieve maximum results, you should alternate between different ones, applying different amplitudes for this. Let's take a look at the most common of these exercises:

Twisting exercise

Its action is directed to the rectus muscles and it must be performed with a small amplitude. To do this, you must lie on the floor and firmly press your lower back to it. Bend your legs at the knees, point your elbows in different directions and put your hands behind your head. As you inhale, lift your head and shoulder blades off the floor, while lifting your chin up. As you exhale, return to the starting position.

Reverse twisting exercise

Like the previous one, this exercise is performed with a small amplitude. Lie on the floor, bend your knees, put your hands behind your head and spread your elbows to the sides. While inhaling, tear off the shoulder blades and head from the floor, while lifting the pelvis. As you exhale, take the starting position.

Raising the torso

Lie on the floor, bend your knees, put your hands behind your head and spread your elbows to the sides. While inhaling, lift the body off the floor and slowly rise to your knees. As you exhale, return to the starting position.

Raise our legs

Large amplitude is important in this exercise. Sit on a chair and lean on the edge. As you inhale, pull your legs to the body, and as you exhale, return to the starting position.

Exercise for the oblique abdominal muscles

To do this, sit on a chair and perform oblique body turns. For oblique muscles, all of the above exercises are also suitable, but they must be performed with small turns.

Slimming Exercises

First of all, decide where your legs should lose weight: on the thighs or on the calves.

The following will help you get rid of extra centimeters and make the skin and muscles of the legs more elastic:

Stand straight, keep your hands on your belt and rise on your leg, bent forward at the knee, and then slowly straighten it. For each leg, this exercise must be repeated 8 times. Take a 15 second break and repeat the exercise again. In total, you should have 8 sets.

To tighten the muscles on the front of your thighs and glutes, perform forward lunges. But remember that this exercise must be alternated on different knees, and at the same time your hands should rest on your hips.

You can remove flabbiness from the inside of the thighs in this way: lie on your back and spread your outstretched legs. Make sure that during this exercise your legs do not lean back or forward.

If you are worried body fat with outside hips, lift the top straight leg, while in a supine position. During this exercise, the sock must be pulled towards you. Change legs after eight sets.

Do you have fat calves? Then by all means try these exercises for weight loss:

Lie on your back, bend your knees and pull your socks towards you.

You can also stand near the wall, strongly rest your hands on it. Bend one leg at the knee and place it on the shin of the opposite leg.

Don't forget about running on the spot as well. It has been proven to be one of the most versatile remedies for stored fat.

Slimming Hip Exercises

The hip area, when fighting overweight, is one of the most problematic. But don't despair! Do all of the below regularly and you will achieve a significant reduction in the size of your thighs.

Take a horizontal position, put your hands on your buttocks. Keep your legs straight. Lift them up and in this position bring them together and spread them 10 times (the muscles should be tense).

Kneel down, drop your arms and straighten your feet. At the same time, lower yourself to the floor on the right near your feet and tilt your body to the left. Hands during this exercise should be straight and extended in front of you. Then return to the starting position with a jerk. This exercise is done 10 times on each side.

The following exercise will help you get rid of cellulite on your thighs. Stand with your feet wider than your shoulders and turn your socks out. Keeping your arms straight, you need to slowly squat, straining the muscles of the hips and buttocks. Sitting down, pause for a while, and stand up, making an effort. This must be repeated 10 times, performing 3 approaches.

Lie on your right side, rest on an arm bent at the elbow, and bend your upper leg at the knee. Shift your leg forward. At the same time, raise and lower your lower leg as high as possible. On each side, you need to do eight sets of two lifts. This exercise is simply irreplaceable for training the inner thigh, so it should be done as often as possible.

In order to reduce the size of your hips, you need to stand on your left knee and lean on straight arms. After that, it is necessary to take the right leg to the right and back, straighten it and touch the floor with an elongated toe. You can also raise your leg and do circular motion up and left, and then down and right. This must be done 10 times without stopping. Remember that the leg cannot be bent at the knee and also the lower back cannot be flexed. The entire exercise must be repeated for the left leg.

The most effective exercise to reduce the size of the hips are performed lying down. To do this, you must completely relax the entire upper part your torso and lie on your side. The upper leg must be bent and put on the lower one.

Bend your legs slightly at the knees, place them shoulder-width apart, and take your arms back. After that, bend them at the elbows, bend your pelvis forward and try to rise on your toes. In this position, you need to freeze for a few seconds. This exercise must be repeated eight times.

Exercises for slimming the buttocks

To get rid of saggy buttocks, it is enough to regularly perform a set of simple exercises:

Sit on the edge of a chair with your feet apart. Try to squeeze any object between your knees (a cushion, a book, etc.). You should sit up straight and hold onto the seat with your hands. Squeeze the object firmly with your thigh muscles and remain in this position for one minute. After that, you can relax and start the exercise again.

To do the following, you will need to kneel down and put your hands on your belt. After that, sit on the floor, first on the right, and then on the left buttock. This exercise should be done until you begin to feel fatigue in the muscles of the buttocks. Don't take the easy path - don't sit on your feet. This will have absolutely no effect. Although this exercise is difficult at first, you will learn it very quickly.

For this exercise, you will need to lean your head and back against a wall, bend your legs at the knees and tighten your muscles. In this position, you should sit for at least one minute. This can be difficult at first, so you can shorten the time a little at first. While doing this exercise, make sure that your nape, buttocks and back do not come off the wall. Otherwise, this exercise will have absolutely no effect.

Grasp your right knee with both hands and pull it gently towards your chest, fixing this position for at least 20 seconds. Repeat the same steps with the other leg. This exercise must be performed 5-10 times with each leg.

Lie on your back and rest your feet on the wall. Strain gluteal muscles, trying to raise the hips and pelvis off the floor, while not lifting your back. It will be very difficult for you to do this at first. But over time, you will be able to perform up to 10 of these lifts in one exercise.

Unfortunately, we very often do not have enough time for ourselves. But here it is important for everyone who wants to lose weight to learn that if you don’t take care of yourself, then no one else will do it for you. In addition, in our time, you can just as effectively engage in physical exercise right at home. To do this, now it is enough to familiarize yourself with the methodology for performing the exercises on the Internet. Your perseverance, proper nutrition(in no case forget about it!), a great desire to become even more attractive - and in a few months you will notice how your figure has changed, and the parameters have reached the desired size. Eat a balanced diet, exercise regularly - and you will gain not only beauty, but also health!

Health and beauty ecology: In this universal complex exercises for all muscle groups are included. It will suit both beginners ...

This versatile complex includes exercises for all muscle groups... It is suitable for both beginners and trained individuals.

Combine this charging with a stretch for different muscles and do it daily.

Within a few weeks you will notice a difference, and after two to three months the muscles will become much stronger and more prominent.

It is advisable to supplement the complex aerobic exercise which are beneficial for the cardiovascular system and increase muscle tone. Choose an activity you like:

swimming,
aerobics or gymnastics,
run,
training on simulators, etc.

This exercise will help tone all muscle groups. It does not take much time: in addition to a two-minute warm-up, one exercise cycle (approach) will take 8 minutes, respectively, 2 sets - 16 minutes, and 3 sets - 24 minutes.

Finish with a simple 5-minute stretch for all muscle groups.

Exercise guidelines:

Do not exercise on a full stomach.
For classes select a level, firm, horizontal surface(floor is best), if necessary, place a blanket or rug on top. Make sure the surface is not cold or slippery.
Before starting the exercises, be sure to warm up your muscles with a little warm-up for 3-5 minutes. You can work out on the cardio machine at the lowest speed (weak level). This will help prepare the muscles for work, avoid sprains and injuries.
Save correct posture - this will increase the effectiveness of the exercise.
Every exercise do it in a measured and diligent manner.
Repeat each exercise 8-10 times. If it's hard to get used to, reduce the number of repetitions.
Start with one set - one exercise cycle with 8-10 reps. Over time, increase the number of approaches to 2, and then to 3, as the strength and endurance of the muscles increase. The break between sets should be short (no more than 30 seconds).
Stretch all muscles after training. to help avoid pain and increase flexibility.

A set of exercises

Warm up

Start with circular swings with your arms, after twenty seconds begin to march in place, gradually increasing your speed, lifting your knees higher and waving your arms more strongly. Do it for two minutes.
Spread your legs and place your hands on your hips. Rotate your hips clockwise and then counterclockwise for a minute.

Squats

Starting position: standing, feet shoulder width apart.

Performance: bend your knees until your hips form an angle of about 45 degrees to the floor. Stretch your arms forward for balance. Return slowly to the starting position.

Complicated option: After a few weeks, when the muscles become stronger, try squats deeper (this is more difficult), but not completely - so that your thighs are parallel to the floor.

Swing your legs

Exercise for the hips and buttocks

Starting position: standing, feet shoulder-width apart, right hand on the hip. Place your left hand on a table or the back of a chair if desired.

Performance: take your right leg forward, touching the extended toe of the floor. Perform wide circular motions right foot: forward / sideways / backward / home position. The toe touches the floor lightly. Do 8-10 reps with your right leg, then swing your left leg.

Complicated option: increase the load by wrapping elastic bandages around your ankles.

Side bends

Exercise for oblique mice back and abdomen

Starting position: standing, feet shoulder width apart, left hand on the back of the head, in the right - a dumbbell or a weight weighing 1 kg.

Performance: lean to the side, then slowly return to the starting position. Make 8-10 bends to the right, then repeat bends with a dumbbell in your left hand.

Complicated option: gradually increase the weight of the dumbbell.

Straight twist

Exercise for the rectus abdominis muscle

Starting position: lying on your back, knees bent, feet on the floor, palms on the back of the head.

Performance: as you exhale, lift your head and neck off the floor, lifting them a few centimeters. As you inhale, slowly lower yourself to the floor. Exercise caution for neck pain.

Reverse twisting

Exercise for transverse muscle belly

Starting position:

Performance: while inhaling, contract the abdominal muscles from the navel to the pubic bone. As you exhale, sharply pull your hips towards your chest, continuing to tighten your muscles. Return slowly to the starting position.

Complicated option: Raise your shoulders slightly so that they touch your knees each time.

Side curl

Exercise for oblique mouse abdomen and waist

Starting position: lying on your back, knees bent, legs raised parallel to the floor, ankles crossed, palms on the back of the head.

Performance: as you exhale, lift your right shoulder off the floor and pull your elbow to your left knee. Make sure your buttocks are in contact with the floor. Return slowly to the starting position. After doing 8-10 reps with right shoulder lift, do left shoulder reps.

Complicated option: gradually pull your elbows closer to your knees.

Basket

Exercise for the lower back

Starting position: lying on the floor, face down, arms along the body, hands on the buttocks with the back side.

Performance: exhaling, slowly raise your head and neck. Look at the floor. The palms should move slightly downward. Return slowly to the starting position.

Complicated option: change the starting position: the right arm is extended forward, the left is bent, the hand is under the head. Raise your outstretched arm at the same time as lifting your head and neck. Do 8-10 reps for each hand.

Push ups

Exercise for the mouse chest and shoulders

Starting position: standing on all fours, back straight, hips making a right angle with the floor, arms shoulder-width apart, fingers pointing forward.

Performance: slowly lower your chest as low as possible to the floor, then slowly return to the starting position.

Complicated option: do the exercise with your arms and shoulders forward, your ankles crossed, and your legs straight. Exercise caution with sore joints. published by