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12 exercises to get in shape
No need to pay again for a subscription to a gym. It is better to learn these 12 exercises that you can do almost anywhere. For their execution you will only use your own body weight, no additional equipment is required.
These exercises included in many high-intensity workout circular (HICT), which lasted no more than 30 minutes. This means that you can get in shape without spending a lot of time. All you need to know - this is the correct movements.
Once you have mastered each of the items, combine them in a 20- or 30-minute workout.
Otzhimaniya
right
Hands directly under shoulders, feet - shoulder-width apart.
Hold the bar; the body is a straight line from head to hips.
The neck is in a neutral position, in line with the shoulders.
When you go down, keep your elbows close to the body.
Incorrect
Buttocks sag or advocate, and the head is lifted up and drawn into the shoulders.
The shoulders move up to the ears.
Simplifying
Increase the distance between the legs for better stability.
Perform a push-in position when the knees touch the floor.
Planka
right
Hands directly under shoulders or slightly wider.
Squeeze your buttocks.
The body is a straight line from head to toe.
Tighten your abdominal muscles.
Press the chin.
Fix the eyes on the floor or on the hands.
Incorrect
Buttocks sag or favor.
The head lifted up.
Hold the bar in the uncomfortable position.
Simplifying
Keep the bar less time.
Gluteal most
right
Lie on your back.
Feet completely touch the floor with your feet shoulder-width apart, toes pointing forward, knees bent.
Tighten your abdominal muscles.
Following on the heels, raise your hips.
Incorrect
The abdominal muscles are relaxed.
Hips are raised too high.
Spider vypad
right
Start with the top position for push-ups.
Step right foot to the outside of his right hand.
The foot touches the floor completely.
The leg is reset.
Repeat with the other leg.
All the while hold the bar.
Incorrect
Shoulders are not over your arms.
Hip sag.
Planck hlopkom
right
Start with the position of slats.
Clap on the left shoulder with his right hand.
Return the hand to the position straps.
Repeat with the other hand.
All the time keep the bar with a strained abdominal and buttocks.
Incorrect
Shifting the center of gravity in cotton.
Prisedaniya
right
Feet shoulder width apart.
Feet can drill bit for easy movement.
Keep your chest right.
Look forward and slightly upward.
His knees in line with your toes.
Squat as deep as possible.
Incorrect
Knees pushed forward over the toes.
Knees go inside.
The heels come off the floor.
Weight is transferred to the toes.
Simplifying
Squat shallow if it causes discomfort.
Side vypad
right
Keep your chest right.
Transfer the weight to the side via the midfoot and heel.
Make the most deep attack.
Incorrect
Knees pushed forward over the toes.
Squatting with pryzhkom
right
Perform the squat, thighs parallel to the floor.
Keep your chest right.
The squat arms straight in front of you, jump push the hands back.
Jump as high as possible.
Jump on the exhale.
Landed softly.
Incorrect
Knees pushed forward over the toes.
Transfer the weight on your toes in the squat.
Lunge with pryzhkom
right
Front knee at an angle of 90 °.
The maximum deep lunge, back knee touches the floor.
The torso vertical.
The weight is evenly distributed between the front and back foot.
Leap to change the position of the feet - front leg goes back, back leg - forward.
Co-ordinate the movement of hands - front hand moves forward, the opposite leg lunges back.
Landed softly.
Incorrect
The knee touches the floor.
Simplifying
Do not jump - just do the usual attacks.
Craving one noge
right
The back is smooth.
Abs tense.
The weight is evenly distributed on the supporting leg.
Bend, lift one leg back to the level of the hips, toes pointing down.
The maximum slope.
Return to the upright position with the help of a hamstring (rear) of the support legs.
The head in the neutral position.
Incorrect
Tilted to the floor, since it leads to rounded back. Instead, focus on the evenness of the back and center of balance in the hips.
Touch the floor.
My legs during exercise.
Reverse vypad
right
Start standing upright.
Step one foot back.
Keep the front knee at an angle of 90 °.
Keep your chest smooth and straight.
Distribute the weight evenly between the front and back foot.
Rear knee lightly touches the floor.
Focus on the front heel, when you get up.
Coordinate movement of the arms, the front hand is moving forward and the opposite leg lunges back.
Incorrect
To carry the weight on the front foot and toes.
Knee pushed forward over the toes.
Knee goes inside.
Out in the bar at rukah
right
Legs straight.
The back is smooth.
Bend and place the hands on the floor in front of him.
The muscles of the abdominals tense, when you go into the hands of the position strap, and then move back to a standing position.
The hips as high as possible, the heel pressed to the floor at the transition to the bar and back.
Incorrect
Hands go on position of push-ups.
Hip sag below the neutral position.
Rocking in hand.
The shoulders move up to the ears.
Simplifying
Slightly bend your knees if you have trouble. Flexibility is developed over time, the goal - straight legs.
You can make these exercises a full workout. Do them regularly, and the effect is not long to wait!
According to the materials Buzzfeed
Translation and adaptation by Marina Pavlova Flytothesky
via Flytothesky.ru
These exercises included in many high-intensity workout circular (HICT), which lasted no more than 30 minutes. This means that you can get in shape without spending a lot of time. All you need to know - this is the correct movements.
Once you have mastered each of the items, combine them in a 20- or 30-minute workout.
Otzhimaniya
right
Hands directly under shoulders, feet - shoulder-width apart.
Hold the bar; the body is a straight line from head to hips.
The neck is in a neutral position, in line with the shoulders.
When you go down, keep your elbows close to the body.
Incorrect
Buttocks sag or advocate, and the head is lifted up and drawn into the shoulders.
The shoulders move up to the ears.
Simplifying
Increase the distance between the legs for better stability.
Perform a push-in position when the knees touch the floor.
Planka
right
Hands directly under shoulders or slightly wider.
Squeeze your buttocks.
The body is a straight line from head to toe.
Tighten your abdominal muscles.
Press the chin.
Fix the eyes on the floor or on the hands.
Incorrect
Buttocks sag or favor.
The head lifted up.
Hold the bar in the uncomfortable position.
Simplifying
Keep the bar less time.
Gluteal most
right
Lie on your back.
Feet completely touch the floor with your feet shoulder-width apart, toes pointing forward, knees bent.
Tighten your abdominal muscles.
Following on the heels, raise your hips.
Incorrect
The abdominal muscles are relaxed.
Hips are raised too high.
Spider vypad
right
Start with the top position for push-ups.
Step right foot to the outside of his right hand.
The foot touches the floor completely.
The leg is reset.
Repeat with the other leg.
All the while hold the bar.
Incorrect
Shoulders are not over your arms.
Hip sag.
Planck hlopkom
right
Start with the position of slats.
Clap on the left shoulder with his right hand.
Return the hand to the position straps.
Repeat with the other hand.
All the time keep the bar with a strained abdominal and buttocks.
Incorrect
Shifting the center of gravity in cotton.
Prisedaniya
right
Feet shoulder width apart.
Feet can drill bit for easy movement.
Keep your chest right.
Look forward and slightly upward.
His knees in line with your toes.
Squat as deep as possible.
Incorrect
Knees pushed forward over the toes.
Knees go inside.
The heels come off the floor.
Weight is transferred to the toes.
Simplifying
Squat shallow if it causes discomfort.
Side vypad
right
Keep your chest right.
Transfer the weight to the side via the midfoot and heel.
Make the most deep attack.
Incorrect
Knees pushed forward over the toes.
Squatting with pryzhkom
right
Perform the squat, thighs parallel to the floor.
Keep your chest right.
The squat arms straight in front of you, jump push the hands back.
Jump as high as possible.
Jump on the exhale.
Landed softly.
Incorrect
Knees pushed forward over the toes.
Transfer the weight on your toes in the squat.
Lunge with pryzhkom
right
Front knee at an angle of 90 °.
The maximum deep lunge, back knee touches the floor.
The torso vertical.
The weight is evenly distributed between the front and back foot.
Leap to change the position of the feet - front leg goes back, back leg - forward.
Co-ordinate the movement of hands - front hand moves forward, the opposite leg lunges back.
Landed softly.
Incorrect
The knee touches the floor.
Simplifying
Do not jump - just do the usual attacks.
Craving one noge
right
The back is smooth.
Abs tense.
The weight is evenly distributed on the supporting leg.
Bend, lift one leg back to the level of the hips, toes pointing down.
The maximum slope.
Return to the upright position with the help of a hamstring (rear) of the support legs.
The head in the neutral position.
Incorrect
Tilted to the floor, since it leads to rounded back. Instead, focus on the evenness of the back and center of balance in the hips.
Touch the floor.
My legs during exercise.
Reverse vypad
right
Start standing upright.
Step one foot back.
Keep the front knee at an angle of 90 °.
Keep your chest smooth and straight.
Distribute the weight evenly between the front and back foot.
Rear knee lightly touches the floor.
Focus on the front heel, when you get up.
Coordinate movement of the arms, the front hand is moving forward and the opposite leg lunges back.
Incorrect
To carry the weight on the front foot and toes.
Knee pushed forward over the toes.
Knee goes inside.
Out in the bar at rukah
right
Legs straight.
The back is smooth.
Bend and place the hands on the floor in front of him.
The muscles of the abdominals tense, when you go into the hands of the position strap, and then move back to a standing position.
The hips as high as possible, the heel pressed to the floor at the transition to the bar and back.
Incorrect
Hands go on position of push-ups.
Hip sag below the neutral position.
Rocking in hand.
The shoulders move up to the ears.
Simplifying
Slightly bend your knees if you have trouble. Flexibility is developed over time, the goal - straight legs.
You can make these exercises a full workout. Do them regularly, and the effect is not long to wait!
According to the materials Buzzfeed
Translation and adaptation by Marina Pavlova Flytothesky
via Flytothesky.ru