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Effective weight loss without going to the gym
Bashny.Net
When there is no time to go to the gym, a complete workout can be done at home, using their own weight and handy tools. Your body is a great machine.
The main difference between the home training from training in the gym is that they usually use your own body weight. For example, such exercises as push-UPS, using stops, deep squats, press etc. of Course, if the house is minimal equipment: dumbbells, kettlebells and other exercises can do so much more. Consider a complete lack of inventory.
Before beginning any training needed workout. It is recommended to start at the top and go down, flexing all limbs, joints. Remember a simple rule is better than a good warm-up without training than a good training without a warm-up!
THE COMPLEX CAN CONSIST OF THE FOLLOWING EXERCISES:1. Pushups are Great for chest workout, shoulder girdle, triceps. Depending on the setting of the hands and feet, load on different muscles will change. For example, the already setting hands, the greater the load on the triceps. If you do push-UPS wide grip, most of the load will focus on the chest muscles.
2. Squats Develop the muscles of the thighs and buttocks. And also ensure the overall growth of power indicators. When performing sit-UPS strengthen core muscles, and increases the stability of the knee. You can do different variations of squats on one leg, sumo.
3. Lunges with jumping Exercise on leg muscles. Make a lunge forward with one leg to a right angle between the femur and tibia of the rear legs, then you jump and change legs.
4. Press These muscles are connected by a link, which helps a person to manage your entire body. Protects internal organs, protects the spine from injuries, helps to maintain posture. To strengthen your abs in two ways: static tension (plank variations, angle) and dynamic exercises (crunches, lifting the legs, clip).
5. Boat
Pumping, straight back muscles, strengthening them will help to avoid injury of the lumbar spine. This exercise can be performed both in statics and in dynamics. Starting position: lying on stomach, extend hands forward, lift them at the same time with your feet up on a 20 cm start to do 10-20 repetitions. Try to gradually increase the number of repetitions. Another version, do everything the same, only after the lifting of the arms and legs to hold them for 1-2 min It will be considered as one approach, is to do 3-4 per workout.
In addition to exercise to achieve maximum results it is necessary to observe the regime of rest, which must be adequate sleep, during exercise it is recommended to sleep at least 8 hours a day, to train better in a day for full recovery. To follow a proper diet, add vitamins. published
P. S. And remember, only by changing their consumption — together we change the world! © Join us at Facebook , Vkontakte, Odnoklassniki
Source: domashniy.ru/article/moda_i_krasota/uhod_za_telom/fitnes_doma_effektivnoe_pohudenie_bez_pohodov_v_sportzal_re15.html
The main difference between the home training from training in the gym is that they usually use your own body weight. For example, such exercises as push-UPS, using stops, deep squats, press etc. of Course, if the house is minimal equipment: dumbbells, kettlebells and other exercises can do so much more. Consider a complete lack of inventory.
Before beginning any training needed workout. It is recommended to start at the top and go down, flexing all limbs, joints. Remember a simple rule is better than a good warm-up without training than a good training without a warm-up!
THE COMPLEX CAN CONSIST OF THE FOLLOWING EXERCISES:1. Pushups are Great for chest workout, shoulder girdle, triceps. Depending on the setting of the hands and feet, load on different muscles will change. For example, the already setting hands, the greater the load on the triceps. If you do push-UPS wide grip, most of the load will focus on the chest muscles.
2. Squats Develop the muscles of the thighs and buttocks. And also ensure the overall growth of power indicators. When performing sit-UPS strengthen core muscles, and increases the stability of the knee. You can do different variations of squats on one leg, sumo.
3. Lunges with jumping Exercise on leg muscles. Make a lunge forward with one leg to a right angle between the femur and tibia of the rear legs, then you jump and change legs.
4. Press These muscles are connected by a link, which helps a person to manage your entire body. Protects internal organs, protects the spine from injuries, helps to maintain posture. To strengthen your abs in two ways: static tension (plank variations, angle) and dynamic exercises (crunches, lifting the legs, clip).
5. Boat
Pumping, straight back muscles, strengthening them will help to avoid injury of the lumbar spine. This exercise can be performed both in statics and in dynamics. Starting position: lying on stomach, extend hands forward, lift them at the same time with your feet up on a 20 cm start to do 10-20 repetitions. Try to gradually increase the number of repetitions. Another version, do everything the same, only after the lifting of the arms and legs to hold them for 1-2 min It will be considered as one approach, is to do 3-4 per workout.
In addition to exercise to achieve maximum results it is necessary to observe the regime of rest, which must be adequate sleep, during exercise it is recommended to sleep at least 8 hours a day, to train better in a day for full recovery. To follow a proper diet, add vitamins. published
P. S. And remember, only by changing their consumption — together we change the world! © Join us at Facebook , Vkontakte, Odnoklassniki
Source: domashniy.ru/article/moda_i_krasota/uhod_za_telom/fitnes_doma_effektivnoe_pohudenie_bez_pohodov_v_sportzal_re15.html
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