Many women and men are unhappy with their physical condition. But for some reason (lack of time, money, etc.) they cannot afford visiting fitness clubs and gyms. Nevertheless, they are eager to build muscles and acquire a good figure and a beautiful body. There are various exercises that do not require the use of sports equipment, in particular barbells, that you can do at home. Exercise for about 1 hour every day. As you become more attractive and resilient, you will be proud of yourself.
It is necessary
- - gymnastic mat;
- - horizontal bar or crossbar;
- - weighting (backpack with books).
Instructions
Step 1
Do push-ups. Starting position: emphasis on straight arms. Keep your head in line with the spine, do not lower or lift it. Spread your arms slightly wider than your shoulders. Smoothly lower yourself to the bottom position as you inhale. As you exhale, squeeze (lift) yourself. Then lower yourself down again. Do not fully straighten your elbows, leave them slightly bent. Remember, your body weight should be lifted with your hands. The abdomen, hips and knees should not be involved. Start with 3 sets of 5 reps. Gradually increasing the load, exercise until you are completely tired. It is better to perform this exercise with clenched fists. After a few workouts, you can add weight (backpack on the back). Almost all body muscles take part in push-ups, and triceps and pectoral muscles are "soloed".
If you find it difficult to do push-ups from the floor in the classic way, try such simplified types of this exercise, such as push-ups from your knees, from a bench, or from a wall.
Step 2
Use a pull-up bar. Starting position on a horizontal bar or crossbar: hands shoulder-width apart, palms facing you. Rise with inhalation and lower with exhalation. Pull up 3-5 times (remember, pull up until the chin is above the bar) and change the position of your hands. Now the horizontal bar should be grasped so that the fingers are on top. With this grip, pull yourself up, leaving the bar behind your head. Do the exercise also 3-5 times. Start a new repetition without straightening your arms. Move smoothly and evenly. Don't rest. After a few workouts, you can add weight and increase your grip width. Pull-ups have a beneficial effect on the muscles of the back, arms and abdominals.
Step 3
Get a gym mat and build your abs. The easiest and most effective way is to lift the body. Starting position: lying on your back, arms behind your head, elbows apart, feet on the floor, knees bent. Try not to lower your chin to your chest. Look in front of you. As you inhale, gently lift your head, neck and shoulders. Your neck is relaxed and your lower back should be in contact with the floor as you rise. When the angle between your back and the floor is approximately 30 degrees, hold for 2 seconds and slowly return to the starting position as you exhale. You are doing everything right if you constantly feel the contraction of the abdominal muscles. Do 2 sets of 7-10 reps. Then gradually increase the load to 3 sets of 20 reps.
Step 4
Do squats. Starting position: standing, back straight, arms extended forward, feet shoulder-width apart. Squat, resting on the whole foot, this way you will force the muscles of the lower leg and thigh to work. You can also turn your knees outward and squat from this position, then you use the muscles of the inner thighs. Start with 3 sets of 10-15 squats. Then increase this figure to 100 squats in 5-7 minutes.
