An excellent set of exercises every day. Who wants to lose weight - go ahead!

Unfortunately, not everyone has the time and opportunity to visit the gym. And look good - who does not want it? This is a wonderful set of exercises that will help you not only to be in good shape, but also to lose weight. All these basic load are well known, but this article is useful in that they are assembled together. Patience you success in your training! Do not forget to eat right, when you do, and your success will be absolute.

1. Squats
One of the best and most natural for a person exercises. This movement is working all the muscles in the lower body, including the glutes and hamstrings. It also provides a load for the body muscles and deep muscles of the abdomen and back.





2. Push-ups
This is one of the best exercises for the upper body, because it works out all the muscles from the chest to the back, arms and even your abs. Make sure your shoulders are positioned above the wrist. Bend your arms and try to your chest and thighs were as close as possible to the floor, but did not touch him.





3. Bridge to the prone position
The bridge will strengthen your glutes and hamstrings as well as your abdominals, back and inner thighs. You can do this exercise as a show with one leg up.





4. Steps farmer
Take a step forward with the right foot, and sit down on it until the front knee is bent at 90 degrees and the knee back foot touches the floor. Then strife and make a step forward with the left foot, repeat the exercise in the opposite direction.





5. Planck
Well familiar to us strap. It has become one of the key elements to strengthen the muscles of the body. You can do this exercise as bent and arms straight. See to it that your hips, heels and shoulders were a straight line.





6. Training triceps
This exercise is designed to muscles in the back of the shoulder. If you find that you feel discomfort in your wrists, try to change their position or take a break for their vacation.





7. Strengthen the back
This is one of the best ways to strengthen the hamstring, glutes and the back, which is very often ignored. Stand on one leg with the knee slightly bent, and then lower the torso forward until it does not take a position parallel to the floor. Pause, then return to the beginning. Do a few repetitions, then switch legs and repeat to the other side.





8. Keep balance
Starting an exercise in the emphasis lying on hands and knees. Extend your right arm straight forward. Synchronous podymi left leg behind you so that it was a straight line with your body and outstretched arm. Then touch the elbow of his right hand in his left knee, which is pulled forward. Your spine is rounded at this time, and his chin rests on the chest. Repeat this movement several times.





9. Bike
This exercise toasts real fire your abdominal muscles, because they are used for the stabilization and rotation of the body. It has also been proven that this exercise activates more muscle fibers in the direct and oblique abdominal muscles than standard twist.





10. Lower abdominal and back
This simple exercise can help you build a strong back and make it less prone to injury. From a prone position podymi straight legs up to a right angle. Does not come off with the buttocks off the floor. Put your foot down, and then, without touching the floor, podymi back.





11. Lunges
Most people just do lunges forward or backward. But attacks aside not less useful. This exercise is an excellent addition to any training plan, because working on your muscle fibers, tendons and ligaments in the other direction.





12. Unite favorite items
The great thing about this exercise is that it combines cardio and power load. It is a complex movement of the whole body, including the muscles of the arms, back, abdomen and legs. To increase the load Add jump after straightening.





13. Strengthen lower body muscles
This is a simple but effective way to strengthen the entire lower body: quadriceps, hamstrings, glutes, calves. Bonus: it also involves the exercise trunk muscles that help you jump higher and keep the balance.





14. Pull-ups
Pull-ups are one of the most difficult exercises with body weight. It loads the muscles of the back, chest, shoulders and arms as a few other movements. If you can not immediately comply with the usual pull-ups, then try to take advantage of the help or use a special simulator to facilitate this exercise at first.





15. Jumping with breeding hand in the direction of
Sometimes jumping many people do not like, but when it comes to increase bone density, it is a great thing. Such jumps are one of the best plyometric exercises is fantastic also affects the cardiovascular system.





16. Unusual push-ups
One of the best complex of exercises that you can find. This exercise combines the load bracket with the movements of his chest tightens the knees. Foot traffic load as your abs and help burn calories. It is important that you follow the observance of correct posture throughout the exercise and kept his shoulders and body straight.





17. Jumping from pulling knees
These jumps pulling your knees to your chest is an extremely powerful and fun exercise that will help you strengthen the whole body, including the heart. It's also a great way to improve your agility, strength, and increase their ability to jump higher.





That's all! Incredibly useful and effective set of exercises that you can use every day. Choose the burden on those muscle groups that you most want to work. The result is immediately reflected in the figure.

Train with pleasure! Motivating friends to play sports - show them this article.

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