How to bring your body in good shape without leaving home Bashny.Net

Seventy million five hundred ninety three thousand nine hundred sixty two



Every time the New year we give ourselves the traditional promise to turn the old page of life and start a new one – to take another desperate attempt to begin attending the gym at least three times a week or stick to a healthy diet.

And here we are confronted by insurmountable obstacles: the gym is too expensive for us, a hard day's work, completely kills the desire to go there.

Fortunately, to get in good physical shape and lose accumulated during the holidays, those extra pounds can at home without lifting weights and exhausting yourself at the gym.

If you meet the following highly effective exercise at least a few times a week, you will notice the result in the shortest possible time and become the owner of a supple, toned and healthy body:

1. Squats and удары



Stand straight with feet shoulder width apart, hands raised up in the position of a boxer. Squat as low as you can and then, rising up, raise your right leg in front of him forward and make an impact (CFC), making sure to keep leg straight and foot is flexed. Change the leg during each repetition.

This is a great exercise for the whole body, which also strengthens core muscles, legs and buttocks.

2. Exercise "Cliffhanger"



Take main stand for pressing on straightened arms, then pull your right knee up to left elbow. Repeat the exercise with the other leg, performing the same motion of the left knee to the right elbow. Continue to perform repetitions, increasing the tempo.

This is an excellent cardio exercise that allows you to work the muscles of the legs and bark, but remember: it is much more grueling than it might seem at first glance.

3. Some burpees or jumping out of position stop присед



If you've done this exercise, then you probably know that it is terribly exhausting. However, that is why some burpees is the most effective way of burning fat.

Sit on your heels, hands resting on the floor. Ago push off with both feet, do push-UPS, then again, take focus sitting and jump up, throwing hands up.

If you feel that you are the first time difficult to perform some burpees with repetitions, start with one times, gradually increasing the number of repetitions and bring them up to 10 times. Do running in place in between each approach.

4. The exercise "spider-Man"



This exercise is a pushup with a slight rotation of the body aimed at strengthening the core muscles, legs and chest. We should start with the standard stand for push-UPS. Lower your body so that the chest was near the floor. Then, instead of push straight back up, pull your right knee up and to the right elbow, complete a push-up and return leg to original position.

Do the same with left knee and keep repeating, each time changing the leg.

5. Diamond отжимания



This is a more complicated version of the classic push-UPS, where the emphasis is on the triceps. Hand position close to each other below the brush formed in a triangular shape. Then do regular push-UPS, making sure to keep your back straight, and chest and press in suspense. If you want to increase the burden on the chest, spread your hands apart further than usual.

6. Reverse отжимания



Take a chair, go to the edge of the bed or bench (it can be anything with the surface on the hill). Place your hands on the edge, placed shoulder width apart. Legs pull straight, resting on heel. Start to go down slowly, bending your elbows to position, while the shoulders will not be parallel to the floor (90 degree angle). Push the torso up to the starting position, then repeat all over again.

This exercise is excellent works the triceps, but the wider you place your hands, the more emphasis you make on your chest.

7. Upgrades ног



Starting position – lying on your back, arms along the body, legs straight. Hold ankles together and legs straight, raise them up 90 degrees and then slowly lower down without letting the heels touch the floor. Calculate for yourself the optimal number of repetitions. Make three or four approaches, gradually increasing the number of repetitions, once you feel that you are ready for it.

This exercise perfectly trains all the core muscles and hips.

8. Планка



 

This is one of the best exercises for the abdominals, and if you are ready to do it on a daily basis, we guarantee that soon you remove your belly and attain those coveted pack abs.

Uprites on your forearms and toes, place your elbows shoulder width apart, keep your back straight so that you can draw a straight line between the head and heels. Hold this position as long as you can. Start first with one minute or even 30 seconds, if the exercise seems too complicated. The more you practice, the faster you notice changes in your body.

Source: mixstuff.ru/archives/72905