A set of exercises for all muscle groups at home for men , as well as for women, is the subject of careful research and the reason for many hours spent on the Internet.

Many are looking for with which to achieve.

We have good news: such exercises really exist!

All that is required of you is a desire, ability to work, a little free time and space.

And no tiresome road to the hall and back, no monthly membership fees.

Train with Life-Reactor and you will see that it is more than possible to achieve your goals!

Circuit training is the perfect option for home fitness

The concept of circuit training is already quite old.

The system was first developed and presented to the general public in the now distant 1953 by prominent scientists from the University of Leeds.

The system was developed taking into account the data obtained practically in the laboratory!

The number and duration of the exercises were all subject to scrupulous scrutiny.

Subsequently, circuit training was well received. professional athletes and has become an important part for millions of people.

The main feature of such a system is its amazing simplicity: the exercises that it includes are (twisting, squats, push-ups, and so on).

We select perfect exercises for homework

You will not need any improvised means, and even a beginner who is familiar with sports only from television programs can master the technique of performing the complex.

Circuit training helps to strengthen and develop all muscle groups, as well as train the cardio system at the proper pace of exercise.

At the same time, you can select exercises and the number of approaches at your discretion, acting on the principle of a constructor.

Decide on a goal, select the exercises you need and put them together, getting a finished design at the output!

Circuit training is suitable for absolutely everyone and can be easily adjusted to suit you:

1. Your physical form leaves much to be desired. Classic circuit training involves a chain of 8-10 exercises. If you feel that this is too much, reduce their number to 6-7. Optimal time rest for beginners: 40 seconds. The whole set of exercises should fit in 45 minutes, no more.
2. Your physical form is in order and you feel that you are not working out. Perhaps you have been monitoring your health and your high workload. cardiovascular system by nothing. Then the classical circuit training can be a little more difficult. Increase the chain of exercises to 12. Focus only on speed and put the number of repetitions out of your head. Set yourself a time frame of 30 seconds for each exercise and perform to the maximum. Between different exercises either completely refuse rest, or reduce it to 10 seconds.
3. Your main goal is to lose weight, while everything is in order with endurance. Alternate cardio and strength training. If the complex provides for walking on the spot, replace it with intensive running. Perform each exercise for at least 30 seconds.
4. Your task is to get beautiful figure like fitness models. Then strength exercises and stretching is everything. Focus on squats and crunches.

A set of exercises from Life Reactor

If you are inspired by the ideas and you can not wait to get started, then start with the system we have developed.

It is equally suitable for both beginners and people with sports experience. As part of our circuit training, you will be able to assess the strength and achieve the first results.

The complex consists of 8 pretty ones that will need to be done 20 times.

After completing the circle, rest for a few minutes and start the next one.

In total, you will need to complete 3-5 such circles. Let's get started.

Exercise one. Squats with lifting the foot on half toes

1. Borrow initial position standing. The arms are relaxed and lowered along the body, and place the feet shoulder-width apart.
2. Start the exercise only on the inhale. Gradually bend your legs knee joints until they form a right angle. Stretch your arms out in front of you, palms down.
3. Exhale and at the same time rise to the starting position. Upon reaching the top point, rise so as to stand on your toes.

Exercise two. Lunge and press arms

1. Take a starting position. To do this, place your feet shoulder-width apart, then take a step forward with one foot, bend your knees slightly. Position your arms so that your palms are above shoulder level. Bend them at the elbows.
2. Do the exercise while inhaling. First, sit down, as if squeezing the space in front of you with your hands. The movements are similar to those performed during the bench press.
3. Return to the starting position on an exhale.

Exercise three. Push ups

1. Nothing complicated. Classic push-ups, familiar to everyone from the school physical education course. Take the starting position: emphasis lying on the palms and toes. Your body should be absolutely perpendicular to the floor.
2. As you inhale, lower your entire body at the same time. Try to keep your chest touching the floor.
3. As you exhale, raise your body to the starting position. The work is done by triceps, pectoral muscles and elbow joints.

Exercise four. Reverse push-ups

1. Starting position: sit on a chair. His seat should be large enough so that you can place your palms on the sides of your hips.
2. While inhaling, move the pelvis forward and sit down as low as possible. As you exhale, return to the starting position. Use your elbows as leverage.

Fifth exercise. Twisting

1. Lie on your back and put your hands behind the back of your head. Interlock your fingers together. Bend your legs at the knees, and place your feet slightly wider than your shoulders.
2. As you exhale, lift your shoulders off the floor, remembering to tighten your abdominal muscles, and then return to the starting position.

Exercise six. Diagonal twists

1. The starting position is the same as in the previous exercise.
2. As you exhale, again tear your shoulders off the sing, tighten your abdominal muscles, but now stretch your left shoulder towards your right leg.
3. Return to the starting position, repeat twisting, only now in the other direction.

Exercise seven. Leg and arm raises

1. Take the starting position lying on your stomach. Extend your arms in front of you.
2. Lift your legs and arms off the floor at the same time. Hold this position for a couple of seconds, then return to the starting position.

Exercise eight. plank

1. One of the most effective exercises, which is necessarily included in the training program of representatives of the most different types sports. So, the starting position is the emphasis lying down. Use your elbows and toes as support.
2. You need to hold yourself in this position for 45 seconds.

Do the exercises one after the other. Work at the same pace and watch your heart rate.

You should not jump from one speed to another abruptly. Remember, technique and pace are everything.

Without them, circuit training will be the usual morning.

A little about the iron corner and why it needs to be equipped for better sports results

The result of circuit training can have a very unexpected effect on you.

If you used to grace gym goers with a skeptical look and a condescending smile, now you can imagine yourself in their image.

Most likely you will like it. Then there will be an irresistible desire to move from dreams to deeds.

Do you have almost everything at home? perfect workout

What is needed for this?

Of course, the most obvious solution is to get a membership to the nearest fitness room, buy comfortable leggings and get ready to work.

However, if you don’t have time or desire for the hall, then it doesn’t matter. Training at home is absolutely possible!

Here's what you need for this:

1. Dumbbells with the ability to add weight
2. Barbell with a set of weights
3. Bench

It may sound menacing, but in fact, such a set will not cost that much, and you can arrange all this at home quite compactly.

If you want to try yourself as an amateur athlete, you cannot do without this equipment.

The own weight is enough only up to a certain stage, there will be no further progress.

Question: I can't go to the gym anymore and I don't have the space or the money to do it at home. Tell me how to pump up at home without exercise equipment and can I build muscle without additional weights, barbells and dumbbells? Or am I completely in the span?

Answer: Whenever someone asks me about how to work out at home, without a gym (special equipment or even a minimum of free weights), my first reaction is my question... why?

I mean, it doesn't take a genius to figure out that these are not very good conditions for gaining muscle mass, so my first goal is to always try to solve any problem that gets in the way of achieving my goal.

Can't you find a way to get to the gym? Could you maybe cut back on app purchases on your phone and spend that money on a gym membership instead? Could you throw away some of the junk in your basement or garage, and thereby get some free space for strength training at home in full volume?

In very rare cases, people use The right way pump up, and all problems are solved, and their muscles begin to grow with renewed vigor. But much more often, the answer to all of the above is misunderstanding, rejection, and searching for a miracle program of training and exercises for muscle growth. But in the end, disappointment comes from the wrong approach to business.

And that brings us back to the original question...

The good news is that the answer to this question is definitely yes. You can train at home and still build muscle without special simulators that are available in gyms. Lack of free weights doesn't help, of course, but even under these conditions... you can achieve certain results.

But the bad news is that it will be much more uncomfortable, much harder in terms of athletics and just a lot harder in general. That's why...

How to build muscle: basic requirements

Building muscle requires at least 2 fundamental principles.

1. Progressive workouts that can stimulate growth. (Thoughtful training plan= success.)
2. A diet that can support muscle growth. (Above all, consume enough calories and protein).

As long as both principles work correctly, regularly and long enough, then the muscles will grow.

What should be done and used in order for the muscles to grow?

As you may have noticed, among the main principles muscle growth no gym membership, training with free weights such as barbells and dumbbells, exercise equipment or additional equipment.

And this is because they do not play a decisive role in increasing muscle size and mass growth. These are simply useful additions that can help speed up the result and improve the quality.

And not only in the sense that they will effectively train every muscle group and provide the muscle growth that you so desire. They simplify the progression of loads, which is so necessary to stimulate muscle growth and progress in training both at home and in the gym.

That's why all the gyms are filled with dumbbells from 2 to 45 kg + in 2 kg increments, barbells and plates from 2.5 kg to 20 kg (also in 2 kg increments); benches that can be adjusted to any angle of inclination; racks on which you can perform many exercises; complex, block and various simulators for each muscle group.

So I'm not going to lie to you here. If you want to build up and pump up beautiful and strong muscles, then the application of all of the above will be the best and most effective way achieve this. Of course, you can do without something, but if you do not have anything from this list, then this is a big problem.

But, as I said, everything in this world is possible. There are a large number of different programs and training options that can be used to build muscle at home without greens, and even the most controversial of them can work effectively when used correctly.

Exercises for training at home without simulators

For the first time, you have a wonderful inventory: whether you knew about it or not ... This is your own body weight.. With it (+ a little ingenuity) you can do all sorts of exercises. Even the very first thing that comes to mind:

• Push-ups (and all kinds of variations);
• Pull-ups (and all sorts of variations);
• Horizontal pull-ups;
• Reverse push-ups;
• Headstand push-ups;
• Curl for biceps;
• Triceps exercise own weight;
• Lunges (and all sorts of variations);
• Squats;
• Bulgarian squats;
• Pistol squats;
• Lying leg curl;
• Romanian deadlift on one leg;
• etc.

This is by no means full list exercises. You will find many more.

But this is enough to make one of your workouts. There are enough exercises on this list to make a workout at home really effective for building muscle. And it will be without any additional equipment and without exercise equipment or going to an expensive gym.

Add more, for example, rubber band , and now you can do dozens of other exercises (pull narrow grip, band press, swing arms forward and to the side, exercises for biceps and triceps, etc.) ...

So what than more exercise, all the better. This is good news. Now for the less good news...

Progress will be difficult, but possible

Progress on these exercises (where goal #1 is muscle gain) can be difficult to achieve, especially as you get stronger. Because you can't adjust the weight you're exercising with for progression, which is supposed to create stress to stimulate muscle growth: you can't just add 2kg and move on to the next weight like you can with a barbell or dumbbells.

Luckily, this won't be a problem early on, as there are 2 great ways to increase load.

First step: transition from simple exercises to more complex ones (for example, from pull-ups with support to simple pull-ups). Fine. After that, progress in repetitions is necessary. For example, if in some exercises you can only do 3 sets of 5 times, then you can gradually increase the number of repetitions to 12 for 3 sets.

But at some point, the exercise variations will run out and you won't be able to add more repetitions, as there is a high risk of starting to train for endurance, and not for muscle growth.

So what do you do then? Well, you either keep doing what you're doing and never get stronger, don't build muscle, or figure out a way to increase the load. For instance…

• Sports vests with weights;
• Belts with weights;
• Tougher rubber bands;
• There are rings, TRX loops and others;
• Backpack stuffed with books;
• Affordable and easily adjustable dumbbell sets designed to save space.

Depending on the specific exercises, there will almost always be some way to make them harder: add some extra weight, or just make the exercises harder so that the load progresses and the muscles continue to grow.

You just need to think a little to understand the approach to each exercise you do. This is the key to effective training.

If you don't, then you end up like most people who work out at home without much thought about weights or special equipment... forever stuck in the same weight and muscle volume, doing the same thing without changing anything in your training program.

Not fun at all!

Everyone who trains at home has different training conditions and equipment, and they all ask the same question... can my workouts be effective for muscle growth?

The answer, obviously, depends on what exactly (with what equipment) a person will deal with. But if I had to just guess, then I would say that in 99% of cases any exercise can be replaced by some other, similar one that could be performed in the conditions you need.

Iron Free Workout Program

Whether you have access to a gym or not, it doesn't really matter, exercising at home can be just as effective. .

There are tons of exercises you can do without free weights, in the privacy of your own home, hotel room or office to build muscle and improve your fitness.

Of course, training with extra weights and machines is great, but the simple fact is that you can build muscle without additional equipment.

How to build muscle without exercise equipment at home?

Use these exercises!

Exercises that you perform only with your own weight have great importance in the development of functional strength at any level sports training. Since you won't be using extra weights for these exercises, it's best to focus on the very fast pace and a lot of reps to load your muscles to the fullest. Of course, technique always comes first, but in general, bodyweight exercises have a much lower risk of injury than free weight training.

Below is a list of 10 the best exercises to help you build muscle at home. Most likely, you have heard about many of them, but I supplemented them with my tips for improving the technique and approach to execution.

Squats

Squats work 85% of the muscles in your entire body. Just think about it. The performance of this exercise is greater than any other many times over. In addition, squats are known to increase testosterone production. If you want to increase muscle mass, then this is exactly your option.

To perform deep and proper squat start with your feet wider than shoulder width, toes pointing out a little, and when you start the squat, keep your back straight and focus on pushing your buttocks back and keeping your chest high. When you squat, bring your knees forward and out, but they should not go beyond your toes, and press your heels into the ground to maintain balance. If you need extra balance, then bring your hands forward. When the pace is fast and explosive, this extra balance can become very necessary.

Bodyweight squats can be done every day if you want. You can also change up your squat technique by trying single leg squats or sumo squats (wide stance).

Push ups

Push-ups are an upper body exercise. Anytime, anywhere, you can do push-ups and work your chest, shoulders, triceps, and back. Follow your breath and lower yourself until your chest touches the ground.

For a change, a wide stance will engage the chest muscles more, while a close stance will increase resistance.

If you put your feet up on a chair or wall, change the angle, you will work on the upper pectoral muscle, increasing the difficulty.

Reverse push-ups

Using a chair, coffee table, or even a bed, you can always work on your triceps and pectoral muscles via reverse push-ups. This great exercise, performing which you can see a beautiful and embossed muscle in the form of a horseshoe on the back of the arm. Remember to keep your head straight so that your spine is in the correct position.

Wall squats - great way work on quadriceps and endurance. With your back against the wall and your arms at your sides, lower yourself down to create a 90-degree angle between your knees and the wall. You can't lean on your knees! Personally, I like to use a timer on my phone for this exercise. Start by trying to do the "high chair" for 60 seconds or until you can't stand the burning sensation in your muscles.

Lunges

Lunges are one of the best exercises out there, but proper form takes some practice, as with any exercise. Humans have a tendency to sway when shifting their body weight from one leg to the other. As you shift your weight to the other foot forward, remember to keep your back and shoulders straight; also, you need to focus on moving your hips down towards the floor, not forward - this will allow you to perform the rep in the correct form.

plank

Starting from your belly, keep your spine straight and keep your weight on your forearms, which at this point are on the floor and form a right angle with your shoulders. Pull your stomach in to increase the intensity. The plank is another exercise for which I recommend using a timer. Try it for 90 seconds and just tell me you can't do core workouts at home.

The execution concept here is similar to the plank, but the difference is that the upper body should be supported by only one arm. The oblique muscles of the abdomen and the muscles of the core are being worked out.

"Superman"

The expression is suitable for this exercise: "As it is heard - so it is written." It will work on your arms and lower back. Lie on your stomach, then reach forward and lift your arms, legs and head off the floor as if you are trying to take off, hold this position for a few seconds and lower yourself.

Leg raise crunches

I like to combine crunches and leg raises to work my upper and lower muscles abdominals. Lie on your back with your heels flat on the floor, lift your knees to your chest and do a crunch, tensing your abs as your knees and rib cage touch each other. Then return to the starting position.

burpee

Burpees are a multi-muscle movement that combines a jump with a push-up. This great option to work multiple muscle groups. The main thing to pay attention to is the lower back; avoid as much arching in the spine as possible when you squat and then jump out.

Circuit training

If you have been training for some time and think that bodyweight exercises will not provide you with the desired effect in muscle growth, then you can increase the intensity of your home workout doing circuit training. This will work on your musculature and endurance, add an aerobic element, and really increase the difficulty of your workouts.

Circuit training constantly keeps you in good shape, heartbeat and the pulse accelerates, while one muscle group is resting, the other is working hard. You will be amazed at how much physical results you can get in more than a short time using this method.

When planning a circuit workout, it is important to disable certain muscle groups in order to give them rest in turn. So, if you start with push-ups, then move on to squats and ab exercises.

Conclusion

So now you have my favorite home workout exercises that build muscle without any extra equipment. They can help you get in shape and lose weight while boosting your general state health and strength. No gym? No problem!

Home workout programs

3-Day Bodyweight Workout Program

Are you a beginner or want to take a break from hard work? strength training? This three-day workout program contains all the basic exercises and will give you a strong start to strength training at home.

general information

Description of the training

Whatever you do: bodybuilding, powerlifting, crossfit or game types sports, the ultimate goal is the same - to improve your body.

So it makes sense to make an effort to learn how to use your body properly, right? Truth.

To do this, include bodyweight exercises in your program.

These exercises may be vital for the development physical form, improving the functionality of the body or increasing endurance on the court or field.

The proposed program is a 3-day split that trains all the main functions of the body so that you have something to show both externally and in practice.

Day 1: Upper body

Day 2: Lower body

Day 3: Core muscles

Frequently asked Questions

What to pause between sets? How can I combine these complexes with my training program?

You can do them after your regular workout or on your own. training program. It all depends on the person and their goals.

If you want to focus on exercises with your own body weight, then do this program separately.

Is it possible to perform these complexes twice a week?

Certainly. If desired, you can practice at least three days in a row, then take a rest day, and train for another three days in a row.

How long should you follow this program?

Until you feel that you have squeezed everything you can out of this training. I would advise doing it for at least 4 weeks. What to do after this period is up to you.

I'm strong and I don't have enough body weight to reach failure. What to do?

Weighted vests will perfectly cope with the role of additional weights without burdening you with extra shells. Wear a vest for exercises that require weights. Alternatively, you can hang a chain around your neck.

Is it possible to somehow complicate the exercises?

If you need a vest or chains for extra weight, you can do a drop set. Perform the exercise with weights to failure, then remove the weights and continue.

Instead of doing all the approaches at once, you can turn the workout into a circuit. Do each exercise in turn without rest. This is one circle. Repeat this three times. Rest 1 minute between rounds.

I am too weak to use body weight. Can I replace exercises with machines?

This goes against the grain of the program. If necessary, have a belayer or training partner help you with the most difficult exercises. Don't use weight machines instead.

Three Bodyweight Exercises You Can Do Anywhere

Considering all the gravity modern life, who wants to hang dumbbells with pancakes on themselves? Instead use these training complexes to build muscle with your own body weight.

Want to get a good workout but don't have access to sports equipment? Do not despair. Using your body weight, you can exercise anytime, anywhere and still enjoy the process.

When talking about bodyweight training, many people think of cardio. Undoubtedly, bodyweight exercises are great for this type of fitness, but they are also effective for developing upper and lower body strength. You just need to show a little resourcefulness when choosing exercises.

Since it is not possible to load the muscles with body weight enough, another way must be found to injure them in order to develop strength. We offer you three sets of exercises that require nothing but body weight and a horizontal bar or a doorway.

Complex 1: Working out the lower body and buttocks

For active stimulation of the muscles of the lower body through body weight training, you need to choose multi-repetition exercises with elements of plyometrics. Plyometric exercises will help build muscle strength and explosive power. By combining this method with high-rep training, you can easily build lean muscle mass.

After a short warm-up, perform the entire complex once, resting only at the indicated time. At the end of the circle, rest for 3 minutes and repeat everything again two more times.

Pumping the lower body and buttocks
1. Walking lunges with body weight 1 set, 20 reps each leg
2.
3. 1 set, 20 reps
4. Step up with knee lift 1 set, 20 reps (each leg)
5. 1 set, 20-30 sec. (Rest 60 sec.)
6. Kettlebell sumo squat 1 set, 30 reps (perform without weights)
7. 1 set, 10 reps (each leg)
8. 1 set, 50 reps

The advantage of lower body workouts is that they also have a positive effect on the heart. You can be sure that this complex will make your heart beat wildly! However, perform this selection of exercises only when you want to load the muscles as much as possible.

Complex 2: Developing Upper Body Strength

To work the upper body with your own weight, the two best basic exercises of all times: push-ups and pull-ups. As soon as you find a horizontal bar or something to grab onto, you can handle this complex in no time.

Perform the exercises in the following mode, resting for 30-60 seconds. between sets. Decrease your total reps in a pyramidal fashion until you reach the last stage of fatigue.

Upper body strength development
1. Push-ups
3 sets, 15-20 reps (30-60 sec rest between sets)
3. Diamond push-ups
4. Pull-ups on the low bar from hanging lying down 3 sets, 15 reps (30-60 sec rest between sets)
5. Push-ups from the bench
3 sets, 10 reps (30-60 sec rest between sets)
3 sets, 5 reps (30-60 sec rest between sets)

Push-ups and pull-ups by themselves engage all muscle groups in the upper body: chest, back, shoulders, biceps, and triceps.

Complex 3: Fat-blasting cardio training

You can do this workout even when you're short on time. Bodyweight exercises are ideal for increasing calorie expenditure during training and for many hours after. Always start this workout with a light warm-up.

Try to complete 100 repetitions of each exercise. If necessary, stop and rest, then return to the exercise again, remembering to observe correct technique execution. When you're done, cool down for 5-10 minutes and stretch. Change the rest time or the number of repetitions as you wish.

Fat-blasting cardio training
1 set, 100 reps
1 set, 100 reps
1 set, 100 reps
1 set, 100 reps
5. Jumping "scissors" 1 set, 100 reps

Additional Benefits of Bodyweight Training

You can always jump on some cardio machine and do some interval training. However, bodyweight training is more dynamic and forces you to change position for each new exercise. This will improve your balance and agility, as well as develop functional strength, which will be useful to you both in gym, as well as outside of it.

Moreover, bodyweight exercises are very exciting. Most people quickly get bored with the same type of cardio workout, but the many variations of bodyweight exercises will force you to work not only the muscles, but also the head.

A set of exercises with body weight for weight gain

Can you build muscle with bodyweight exercises alone? Yes, provided there is sufficient intensity. This complex will make you sweat, no matter how experienced an athlete you are.

general information

Description of the training

Can you build muscle with bodyweight exercises? Yes, if the training is really hard.

I have compiled this complex as a reliable starting point. But it's only good for the first time.

In the future, you will have to find a way to complicate it. Muscleandstrength.com offers a wide variety of bodyweight exercises. Give them a try, and refine your program when this routine becomes too easy for you.

You can perform this complex up to three times a week. Rest at least one day between workouts. If your muscles are too sore or you need more recovery time, increase the rest period to 2-3 days.

Your goal is to do 25-50 reps per set depending on the exercise. As you get better at it, increase the difficulty of the exercise.

For example, when you can do 50 push-ups per set, move on to one-arm push-ups (alternating) or clapping push-ups. If bodyweight squatting is too easy for you, add jump squats or box jumps.

Relaxation. Rest no longer than you need to catch your breath. Once you can answer the question, what day is it, move on to the next exercise.

After completing the entire circle, rest for 2-5 minutes. and drink some water.

In order not to fork out for the gym, spending your last savings, work out at home. The set of exercises presented in this article will help you get rid of extra pounds as soon as possible. Consider the most effective exercises to all muscle groups.

How and when to train

Before classes, you should purchase at least a standard set of equipment, for example, dumbbells. Without them, there is no point in exercising at home: you won’t be able to load yourself enough, and it will be very expensive to buy other shells.

Dumbbells will help pump absolutely all muscle groups. In addition, you can choose the required weight or buy a universal tool with the ability to change the configuration.

It is also necessary to build a horizontal bar. This is easy to do: screw a metal pipe or wooden stick in the doorway. If possible, build a horizontal bar by welding and then attaching the frame to the wall. If you do not have the skills of a welder, then you can connect parts using bolts and nuts.

Beginners should clearly define why they need training at home: only for weight loss or muscle building. The first option is quite real, but the second is more doomed to failure. Of course, if you live in a big house, there is an opportunity to equip a sports corner with high quality or there is a playground nearby, then maybe something will work out. But often at home it is impossible to achieve an effect comparable to exercising in the gym.

A set of exercises at home will definitely help:

• get rid of excess weight;
• pump up a little;
• improve the physical state in general, endurance;
• prevent the occurrence of certain diseases associated with an inactive lifestyle.

1. You do not need to perform exercises at a chaotic time, there should be a clear schedule both by day and by hour.
2. Introduce new exercises into your workout routine all the time. This will not allow the body to get used to the loads and will not allow you personally to lose interest in sports.
3. Buy even if not expensive inventory, but at least not the cheapest. It is always more pleasant and convenient to work with high-quality things, any athlete will prove this.
4. Beginners often neglect proper nutrition, and experienced athletes are literally obsessed with it. Start exercising according to all the rules, given a healthy diet. About him in more detail.

How to quickly remove the sides and stomach: exercises at home

To make the stomach flat will help:

Press: exercises for girls at home

Girls are unlikely to fit hanging on the horizontal bar for pumping the press, so you should consider lighter exercises.

Abs exercises for men at home

For men, all the above exercises are suitable, the only clarification:

• to pump upper press, perform more twisting;
• for pumping lower press home exercises with leg raises are suitable;
• and to work out the oblique muscles, do twisting with turns.

Additionally, you can mention the exercise called "bicycle" and standard push-ups. They also work well on the abdominal muscles.

1. The standard exercise is lunges. When doing them, it is important to strain gluteal muscles as well as thighs. Having made a lunge, fix for a few seconds in this position. The load on each leg is 10-15 repetitions.
   
   
2. Also, don't forget the side lunges. Here you need to sit down to the maximum, although not all beginners are capable of this. For a more effective home workout, use dumbbells.
   
   
3. Next exercise for legs - squats with weights. It is important that the back is always straight (this is the only way the legs will experience the maximum load).
   
   
4. Lie on your stomach, bend your arms, rest your elbows on the floor. Lift up alternately each leg, fixing the position for 5 seconds.
   
   
5. Raise your leg from a side plank position. Once in a side plank position, slowly lift your top leg. This leg exercise is especially effective when practicing at home.
   
   

1. Lie on your back. Squeeze the fitball or ball between your legs with all your strength. After - relax.
   
   
2. Lie on your back again, arms at your sides. Straighten one leg, and bend the other and place it perpendicular (crosswise) to the first. Raise your straight leg very slowly, then lower it just as slowly. Do the same, but only with the second leg.
3. Exercises for frogs "high chair". Lean against the wall with your back, and then sit down so that the angle at the knee joints is 90 degrees. You need to stay in this position for at least 10 seconds.
   
   
4. Lie on your stomach on a bench so that your legs hang down. Lower them slowly, first down and then up.

Exercises for slimming sides at home

1. At the top we have given ordinary and side lunges for the legs, but there are also cross ones that perfectly pump the hips. Squatting, you need to do a cross step as shown in the picture.
   
   
2. Jumps, and not only standard ones. There are many variations of the exercise: on one leg, with a rope, to the sides, on steps, etc. It is only important to monitor the number of jumps - at least 30 times.
   
   
3. Place a chair in front of you, use it as a support. Slightly leaning forward, take back first right leg and then left.
   
   
4. Standing on all fours on your elbows and knees, lift your legs as high as possible, each in turn.
   
   

Exercises for the inner thigh

Back exercises at home

Circuit training was invented by scientists at the University of Leeds back in 1953. Its principle is delightfully simple: you select 8-10 exercises and perform one after the other. Then you rest for a couple of minutes and repeat all over again.

Exercises take basic ones: squats, lunges, twists ... Everyone can do them, and at the same time they make a lot of muscles work, so you pump your whole body in a short time. And if they are done without rest and at a fairly fast pace, this is also good workout for the heart, and the ability to lose weight - the pulse easily rises to the fat-burning zone, 60-70% of the maximum.

“Circuit training is wonderful because it is a kind of constructor,” says Yanina Sabirova, master of sports in bodybuilding, personal trainer fitness club Janinn Fitness. “You can choose the details of the exercises as you wish and combine them as you need, depending on your level of training and the goals that you are pursuing.”

If you are not in good shape yet and you can't do eight to ten exercises in a row, cut them down to five or six. “Rest between them for at least 30-40 seconds: for example, you can switch to walking so that the pulse does not drop sharply,” advises Yanina Sabirova. “But make sure that the total class time is no more than 45 minutes: circuit training is a serious load, it should not be long.”

If you feel like you're underperforming, on the contrary, add exercises - there can be up to 12 of them in a circle - and perform without a break. Play with speed. Forget about the number of repetitions and focus on time: try push-ups or squats in 30 seconds maximum amount once. Another option is to take dumbbells or put weights on your legs. But at the same time, do it at a calm pace: in a hurry it is easy to break the technique, and with weights it is more dangerous than with your own weight.

If you want to lose weight and have enough endurance, alternate strength exercises with cardio: for 30-45 seconds, do not just walk, but run in place with a high knee lift or, for example, jump rope.

If you have a fitness goal put in a circle of exercises that will help achieve it. Let's say you want to strengthen your leg muscles so you can run a marathon or walk proudly down the beach in a swimsuit. “Then do side jumps, jumps from a squatting position,” recommends Yanina Sabirova. “I don’t know of exercises that would do a better job of this.”

But first, try to master the circuit training proposed by the instructor of the LIVE! Alexander Mironenko.

Perform all exercises 20 times, sequentially moving from one to another. Having done all 8 exercises, that is, having completed the circle, rest for 2-3 minutes and repeat all over again. Make 3 to 5 such circles. Perform the complex three times a week, but not day after day: you should have one day of rest after class.

1. Half toe squats

Initial position. To perform a lunge: one foot one step in front of the other, feet shoulder-width apart, knees bent. Arms bent at the elbows, palms above shoulder level.

Performance. Sit down while inhaling, straightening your arms. As you exhale, return to the starting position.

3. Push-ups

Initial position. Sitting on a chair, hands next to the hips rest on the edge of the seat.

Performance. Push your pelvis forward and slide off the chair. As you inhale, bend your elbows and lower yourself down. As you exhale, return to the starting position.

5. Twisting

Initial position. Lying on your back, hands behind your head, legs bent at the knees, feet on the floor at the width of the pelvis.

Performance. As you exhale, tighten your abdominal muscles, lift your shoulders, while inhaling, return to the starting position.

3. Legs and buttocks. The most basic and effective exercises for the legs and buttocks are various squats and lunges. But, if you want to do more than just correct problem areas, but to pump up the buttocks and legs, then you need to work exclusively with weights, for example, squat and do lunges with dumbbells or with a backpack in which you can put books, water bottles, etc. Also good exercise for the buttocks and legs - rises to the crossbar. In this case, improvised things can serve as a support, for example, an ordinary sofa, a stack of books, or something else. So, you need to rise and fall from the support alternately, that is, you start the step with your right foot, followed by left leg, then lower the right leg and after, the left. We perform at least 50 times.

4. 7 exercises in one in 5 minutes. This exercise will develop endurance and help to involve all muscle groups at once. So, we mark 5 minutes and begin to perform the following actions:

We stand up straight, take the dumbbells in our hands and raise them up, then we begin to reach out with our hands behind the head (lower and raise), at this moment your arms and back are working, we perform 15 times. We do not rest and continue on:

We stand up straight, legs apart as wide as possible, in the hands of a dumbbell, then we begin to make alternate tilts to the sides, while each time you need to lower your hand down to the tilted side. We perform this action 15 times on each side.

After that, we swing the press 20 times (ordinary twisting).

Then we perform squats with weighting narrow setting legs 20 times and deep squats 20 times.

After that, we do 10 lunges on each leg.

The final exercise is 10 ordinary jumps.

Home exercises for all muscle groups will not take you much time, but they will help you lose weight and get the desired relief on your body.