Physical activity has a huge impact on our figure. If it is not possible to visit the gym, do not be discouraged, workouts can be performed at home.
The duration of the workout can be from half an hour to an hour, depending on your training. The pace is 70-80% of the maximum allowable heart rate (MPH). You can calculate it using the formula: subtract your age from 200. It has been scientifically and practically proven: if the pulse during training tends to 80% of the MPE for 30-60 minutes, then the body begins to maximize fat burning processes.
But do not try to "drive" yourself in the first training session. Start with a load that is barely sensitive to the muscles and gradually increase it. Increase the pace of your workout gradually.
Most women are concerned about the issues of tightening the triceps, reducing the volume and tightening of the gluteal muscles of the thigh, leveling the "ears".
So, let's move on to solving these problems at home.
- Start your workout with a light warm-up (jumping rope, rotating the hoop, jumping in place, running in place) up to 5-6 minutes.
- Deep squats. If you can - with weights in the form of dumbbells (if you do not have them, then use plastic bottles filled with water). Hold the weights with your hands on your shoulders. Squats are performed in such a way that the back is as vertical as possible. This exercise will provide the maximum load on the gluteal region. In total, we perform 3-5 sets of 15-25 repetitions, with breaks of 1 minute.
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Exercise for the triceps. Lie on your back. Bend at the lower back so that the head, shoulders and buttocks remain firmly pressed to the floor. Take the weights in your hands, the distance between your arms is less than shoulder width. Squeeze the weight up and straighten your arms completely, the weight should be located above the neck. After inhaling and holding your breath, lower your arms to your lower chest. As soon as the weights touch the chest, do not stop, immediately start lifting the weight up, while exhaling. During movement, the elbows move along the sides, directed forward and do not diverge to the sides. Flexion of the arms occurs exclusively in the vertical plane. Do 3-5 sets of 15-25 reps.
- Squats on one leg remove the ears. Feet shoulder width apart. Step your right foot forward and to the left so that your right foot is to the left of your left foot. Shift the center of gravity to the right (make a slight tilt to the right). We start squats on the right leg. We squat by three quarters, that is, so that the muscles are under constant load. The knee of the right leg during squats is positioned so that the projection of the knee does not go beyond the toe of the left leg. We perform 15-25 squats, it is possible with a weighting agent (in the hands, on the shoulders). Do 3-5 sets for each leg.
- Decreased hips. Lying on your side, lift your leg 45 degrees with the toe facing you (20-30 reps at a fast pace). After that, tilt the body and hips to the plane of the floor to an angle of 45 degrees and continue lifting up the same leg, the heel goes up. Do 20-30 reps with each leg.
