When on a summer day young people with beautiful, pumped-up bodies move towards the street, you also want to take up your figure. A visit to the gym is not always possible or available. And you can get a sporty, fit look at home, using readily available means - dumbbells, weights, or even your own body weight.
It is necessary
- - dumbbells or any other load on the arms;
- - leg fixation point (sofa, battery, etc.).
Instructions
Step 1
Take a morning run. This is one of the best ways to lose weight and make your body more athletic and resilient.
Step 2
Master a set of general developmental exercises. It is impractical and even dangerous to start training without this. Before each workout, you need to warm up to avoid injury from muscle strain. You can gradually increase the running time or distance.
Step 3
Press your head against your chin and fold your hands at the back of your head. Move your head backwards, creating resistance with your hands. After that, rest your palms on your thrown back head and tilt it to your chest, also opposing with your hands. To tilt the head to the sides in the same way, rest one hand on the side of the tilt. Do three approaches 5-10 times back and forth and left and right.
Step 4
To build your back muscles, find a comfortable fulcrum under which you can tuck your legs. For example, under the sofa. Lie on your stomach and slowly bend in your back, raising and lowering your upper body. Do the exercise 5 times in one approach. Set the number of approaches yourself, if possible, perform them.
Step 5
Focus on your fists and do push-ups 10 times per set. Try to do at least 3-5 sets. Spread your arms as wide as possible to be effective.
Step 6
Bend your knees while lying down. If desired, the legs can be fixed under the same sofa. Fold your hands at the back of your head and raise your body, turning alternately to the left and right. For a start, several approaches of 10 lifts are enough. Exercise helps build your abs.
Step 7
With your arms outstretched, hold a small weight - for example, a couple of books or dumbbells. Place your feet shoulder-width apart. Perform slow squats 10-15 times per set. The back should be straight. Take multiple sets.
Step 8
After finishing the exercises, catch your breath while lying on your back. You can walk along the street for a few minutes, but just not sleep. One hour after training, you can eat.
