Sometimes there is no time to go to the gym! However, this does not mean that you can forget about sports altogether. It is enough just to allocate at least some time for a set of exercises that can be easily performed at home! Workouts at home for girls — in our material!
It is very important to follow these basic rules when playing sports! You must adhere to them, otherwise do not expect any result from strength training.
1. Adjust your diet
Even the best exercises for weight loss will be powerless if you eat a lot and incorrectly. It is not necessary to go on a super-strict diet, just stick to the principles of a healthy diet. Your main menu should consist of protein and complex carbohydrates.
2. Drink plenty of water
It is very important to drink at least 1.5 liters per day. ordinary clean water. Even if you are “drying”, you still need to drink this amount of water.
3. Breathe properly
Be careful when performing each exercise — in each you need to breathe well. When the body is stressed, it needs even more oxygen. In addition, it oxidizes fat cells and this speeds up the process of losing weight.
4. Warm up before your workout
Be sure to do a warm-up of the whole body both before and after exercising. Thanks to him, you can not only prepare the body for the load, but also consolidate the result, as well as relieve the soreness in the morning.
You need to do 2–4 times a week, and the duration of the workout should be about 60–90 minutes.
What equipment can be purchased for training at home:
- Dumbbells: for exercises on the arms and press.
- Fitness gum: one of the most popular inventory today. Ideal for thighs and buttocks.
- Elastic band: Useful for strength training and stretching.
- Fitball: round ball for abdominal exercises and to create a beautiful waist.
- Tubular expander: Ideal for arm, shoulder and back exercises.
- Step-platform: needed for cardio loads and exercises lying on the steppe.
- Ankle weights: if you want to work hard on your leg muscles.
- TRX Roosters: they are needed for functional training at home.
- Barbell: an alternative to dumbbells, for basic exercises.
Perform these simple exercises as often as possible (at least every other day) and keep your arm muscles in good shape. You will need dumbbells, weighing from 1 to 3 kilograms.
1. Double lifts
Raise your arms with dumbbells to chest level, turn them around and lift the top. Then lower and unroll again.
Do 15–20 sets.
2. Breeding hands
Bend over with your knees slightly bent. Sharply spread your arms, and wind them up as far as possible. Do 15–20 repetitions.
3. Breeding hands in weight
Raise your arms with dumbbells as shown in the gif. Without lowering them, do this exercise 12–15 times.
4. Hand raises from behind
Stand with your feet shoulder-width apart, stand straight and put your hands behind your back. Pick them up at the same time. Do 10–15 repetitions.
Exercises for the buttocks and thighs
1. Leg swings back on the floor
A very effective exercise in order to tighten the gluteal muscles. Do 2 sets of 20 reps with each leg.
2. Bent Leg Raises
In addition to the gluteal muscles, this exercise gives a load on the front and back of the thigh.
The slower you lift your leg, the more you work it. Perform 20 repetitions on the left and right leg.
Lie on your back, raise your legs at an angle of 90 degrees. Raise your left leg and do 15 circles clockwise.
Repeat the same for the right leg. Rest a bit and do 2 more sets.
4. Deep squat
Basic and effective exercise for the buttocks! Slowly squat down until your thighs are parallel to the floor.
Lie on your stomach face down. Stretch your arms forward and legs back. The body must be relaxed.
At the exit, tighten your buttocks and tear your arms and legs off the floor. Fix and hold in this position for 2 — 3 seconds, then gradually inhaling, return to the starting position.
6. Jump Squats
Quite difficult, but what an effective exercise. You need to squat as deep as possible, and then jump out sharply and squat again.
Do 15–20 reps at a fast pace.
7. Exercise with a fitness band
Exercises for the abdomen and a beautiful waist
1. Working on the sides and abs
Lie on your back and spread your arms out to the sides. Raise two straight legs at the same time. Don’t open your pelvis. Do 2 sets of 25 reps. In order to work out the sides well, raise your straight legs in turn.
2. Bending the elbows to the knees
Lie on your back and put your hands behind your head. Get your shoulders off the floor. Raise bent legs. Bring your right leg to your left elbow and your left elbow to your right leg. Do this for 2 sets of 25 reps.
3. Upper press
Lie on your back, bend your legs at the knees and rest them on the floor. Take your hands to your head. Raise your shoulders up, while straining your abs, not your arms. Pull your chin up. Do this for 2 sets of 25 reps.
In order to work out the lateral muscles, stretch your left elbow to your right knee 25 times without lifting your legs. Then right elbow to left knee.
4. Create the perfect tummy
Lying on your back, bend your legs and plant your feet on the floor. Ask someone to hold your legs. You can also use a sofa or other comfortable place. Raise your body and then lower it. Do it slowly and gently. Lie down with a rounded back and gradually straighten it. You need to perform 2 sets of 25 times.
You can stand the bar in different ways. Here are some interesting ideas for you. The main thing is to stand as much as you can! There is no set time. You can start with 30 seconds and keep it longer and longer every day.
Hi 👋🏽 One of the most effective (and my favorite) poses for strengthening the body is the plank 💪👍, it allows you to use a large number of muscle groups, and it does not require any additional equipment, special skills, or great training experience. Especially this exercise is useful for the development of the muscular corset (stomach, back, buttocks), helps to get rid of excess weight. A strong muscular corset supports the back and spine. ☝🏼The basics of detuning: ⭐️The head and neck should be relaxed and loose. The neck is a continuation of the spine, do not lower your head down. ⭐️Hands perpendicular to the floor, palms under the shoulders are pushed from the floor. In the bar on the forearms, the elbows are under the shoulder joints, the forearms are parallel to each other. ⭐️ The loin is not rounded, we avoid deflection in the lower back, we twist the coccyx inward. Imagine that your lower back is firmly pressed against the wall. ⭐️Legs should remain straight and included in the work. ⭐️ Do not bend the pelvis and do not lift the buttocks up. ⭐️ Keep your stomach taut throughout the exercise, while not holding your breath. ⭐️ Feet hip-width apart, emphasis on toes. ⭐️Don’t forget to breathe deeply throughout the exercise. Inhale and exhale slowly and measuredly. Hold each pose for 20 seconds, rest between poses for 10 seconds. The video is accelerated 2 times, it is advisable to watch with sound 😊 ❗️ contraindications: ▪ Injuries of the arms, shoulders, feet ▪ Pregnancy and the postpartum period ▪ Large overweight ▪ Hypertension or hypotension ▪ Intervertebral hernia ▪ Spinal injuries ▪ Diseases of internal organs ▪ Exacerbation of chronic diseases. Ps I wanted to record a video like this for a long time, but there was not enough memory on my phone, now everything is OK 👌🏼 ☺️ . Do you like the bar, include it in your practice? Was this video helpful? . yoga
And here is a set of exercises for you that will replace a full-fledged workout in the gym!
A set of exercises for which you do not need to go to the gym 🙂 Read Super Fitness — be in shape!
Posted by Super Fitness on Tuesday, July 3, 2018
A photo: pinterest.com, giphy.com, pixabay.com
The opinion of the editors may not coincide with the opinion of the author of the article.