No matter where to play sports: at home or at a fitness center, the main thing is to choose effective training that will help you achieve your desired goals.
"The most important motivation for home -free training is an old mirror that will show exactly where and what you need to work, and also help control the training process.
“Burpee”
Exercises that not only involve a large number of muscles into work, but also burn calories well due to complexity.Take three approaches 15-20 times.Take the position of the squad, where the palm is located on the floor in front of you.Take your feet back - your case should be in the same position as for push -ups.Make a quick push.Without a pause, go back to the position.
Raise as high as possible.Back to the starting position and repeat the movement.
“Double twisting”
Rectus abdominal muscles work.Implement three approaches 20-30 repetitions.
Take a position to lie down.Raise your feet as if you were sitting in the chair.Make sure your palms are near your head, and direct your elbows to your knees.At the same time, pull the knee towards the elbow, and the elbow - toward the knee because of the chest resurrection.Back to the starting position and repeat the movement.
"Lugs returned with a hand reproduction simultaneously to the side"
Work: large gluteal muscles, hips and deltoid muscles.Take three approaches 15 times on each foot.
Wake up smoothly: Feet together, hands with small dumbbells are located throughout the case.
Take a step back with one foot, and then down to the bottom point between the lower leg and thigh, located in front, the right corner shape.
At the same time as a step back, spread the arm straight to the side to parallel to the floor.
Back to the starting position and repeat from the other feet.
“Planck”
Easy and easy exercises to strengthen the muscles of the stomach, back, leg muscles, arms and buttocks.Keep in mind - it's best to do this exercise in front of the mirror!Make three to five approaches.
Put rick fitness gymnastics on the floor, taking a horizontal position of lying.Pull the body, depending on two eyes - elbows or lower arm and foot socks.Keep your back flat so you can draw a straight line from the head to the heel.Strengthen the abdominal muscles and make sure the middle department is not hung in the middle, and the fifth point is not raised.Sleep in this position for 30-60 seconds.