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A universal set of exercises for busy people
This versatile system includes exercises for all muscle groups. It will suit both beginners and trained individuals.
Combine this exercises with stretching for different muscles and perform daily.
After a few weeks you will notice the difference, and after two or three months the muscle will become much stronger and more prominent.
It is desirable to Supplement the complex of aerobic exerciseswhich are beneficial for the cardiovascular system and increase muscle tone. Choose to your liking:
This exercise will help to tone up all muscle groups. It will not take much time: in addition to a two-minute warm-up one round of exercises (the approach) takes 8 minutes, respectively 2 approach 16 minutes and 3 sets to 24 minutes.
Complete exercises a simple five-minute stretching of all muscle groups.
Recommendations for exercises:
A set of exercises
Warm-up
Squats
Exercise for thighs and buttocks
Starting position: standing, feet shoulder width apart.
Execution: bend the knees up until thighs form an angle of about 45 degrees to the floor. For balance stretch your arms forward. Slowly return to starting position.
A more complicated version in a few weeks when the muscles become stronger, try to squat deeper (it's harder), but not to the end — so that your thighs are parallel to the floor.
Leg swings
Exercise for thighs and buttocks
Starting position: standing, feet shoulder width apart, right hand on hip. If desired, lean your left hand on a table or a chair.
Execution: move your right foot forward, touching the floor with the toe stretched. Perform wide circular movements with right foot: forward/ sideways/ back/ to its original position. Toe lightly touches the floor. Do 8-10 repetitions with your right leg, then execute the swing with the left foot.
Advanced option: increase the load, wrapped the ankle with an elastic bandage.
Inclinations in the parties
Exercise for oblique mouse back and abdomen
Starting position: standing, feet shoulder width apart, left hand on head, right hand on the dumbbell or a weight of 1 kg.
Execution: bend to the side, then slowly return to starting position. Make 8-10 tilts to the right, then repeat bends with a dumbbell in your left hand.
Complicated option: gradually increase the weight dumbbells.
Direct twisting
Exercise for the rectus abdominis
Starting position: lying on back, knees bent, feet flat on the floor, hands on nape.
Execution: exhale, lifting head and neck off the floor, lifting them a few inches. On the inhale slowly lower to the floor. Careful pain in the neck.
Reverse curl
Exercise for the transverse abdominal muscles
Starting position: lying on back, knees bent, feet raised parallel to the floor, ankles crossed, hands on his head.
Execution: on the inhale, tighten your abdominal muscles from the navel to the pubic bone. Exhale sharply pull your thigh to your chest, continuing to strain the muscles. Slowly return to starting position.
Complicated option: gently lift your shoulders so that every time they touched the knees.
Lateral twisting
Exercise for oblique mouse belly and waist
Starting position: lying on back, knees bent, feet raised parallel to the floor, ankles crossed, hands on his head.
Execution: exhale lift from the floor right shoulder and pull your elbow toward your left knee. Keep buttocks in contact with the floor. Slowly return to starting position. Doing 8-10 repetitions with the rise of right shoulder, run reruns for the left.
Complicated option: gradually pull your elbows closer to her knees.
Basket
Exercise for lower back
Starting position: lying on the floor face down, arms along the body, hands are on the buttocks with the back.
Execution: exhaling, slowly raise the head and neck. Look at the floor. The hands should move down a bit. Slowly return to starting position.
More complicated version: change starting position: right arm extended forward, left bent, the hand under the head. Simultaneously with the lifting of the head and neck lift the extended arm. Perform 8-10 repetitions on each hand.
Pushups
Exercise for breast mouse, and shoulders
Starting position: standing on all fours, back straight, hips are with Paul right angle, hands at shoulder width, toes pointing forward.
Execution: slowly lower chest as you lower to the floor, then slowly return to starting position.
More complicated version: perform the exercise by moving your arms and shoulders forward, crossing her ankles and straight legs. Be careful when the sick joints.published
Also interesting: One exercise for 4 minutes a day and in a month you will have a new body
The best exercises for those who hate running
Source: dieta.ru/fitness/simpleexercises/
Combine this exercises with stretching for different muscles and perform daily.
After a few weeks you will notice the difference, and after two or three months the muscle will become much stronger and more prominent.
It is desirable to Supplement the complex of aerobic exerciseswhich are beneficial for the cardiovascular system and increase muscle tone. Choose to your liking:
- swimming,
- aerobics or gymnastics
- running,
- training on simulators, etc.
This exercise will help to tone up all muscle groups. It will not take much time: in addition to a two-minute warm-up one round of exercises (the approach) takes 8 minutes, respectively 2 approach 16 minutes and 3 sets to 24 minutes.
Complete exercises a simple five-minute stretching of all muscle groups.
Recommendations for exercises:
- Do not exercise on a full stomach.
- To practice , choose a hard and flat horizontal surface (preferably the floor), if necessary, put on top of the blanket or Mat. Make sure that the surface was not cold or slippery.
- Before starting any exercise be sure to warm up your muscles with a short warm-up for 3-5 minutes. You can work out on the treadmill at the lowest speed (low level). This will help to prepare the muscles to work, to avoid sprains and injuries.
- Keep good posture – this will increase the effectiveness of the exercises.
- Each exercise perform regularly and diligently.
- Repeat each exercise 8-10 times. If the habit will be hard, reduce the number of repetitions.
- Start with one approach, one set of exercises with 8-10 repetitions. Over time, increase the number of sets to 2 and then to 3, increasing strength and endurance of the muscles. Break between sets should be small (no more than 30 seconds).
- After a workout, do the stretching of all muscles, which will help to avoid pain and increase flexibility.
A set of exercises
Warm-up
- Start with circular swings with his hands, twenty seconds, start to March in place, gradually increasing speed, raising higher and stronger knees waving his arms. Perform for two minutes.
- Spread your legs and put your hands on your hips. Within minutes, rotate hips first clockwise and then against.
Squats
Exercise for thighs and buttocks
Starting position: standing, feet shoulder width apart.
Execution: bend the knees up until thighs form an angle of about 45 degrees to the floor. For balance stretch your arms forward. Slowly return to starting position.
A more complicated version in a few weeks when the muscles become stronger, try to squat deeper (it's harder), but not to the end — so that your thighs are parallel to the floor.
Leg swings
Exercise for thighs and buttocks
Starting position: standing, feet shoulder width apart, right hand on hip. If desired, lean your left hand on a table or a chair.
Execution: move your right foot forward, touching the floor with the toe stretched. Perform wide circular movements with right foot: forward/ sideways/ back/ to its original position. Toe lightly touches the floor. Do 8-10 repetitions with your right leg, then execute the swing with the left foot.
Advanced option: increase the load, wrapped the ankle with an elastic bandage.
Inclinations in the parties
Exercise for oblique mouse back and abdomen
Starting position: standing, feet shoulder width apart, left hand on head, right hand on the dumbbell or a weight of 1 kg.
Execution: bend to the side, then slowly return to starting position. Make 8-10 tilts to the right, then repeat bends with a dumbbell in your left hand.
Complicated option: gradually increase the weight dumbbells.
Direct twisting
Exercise for the rectus abdominis
Starting position: lying on back, knees bent, feet flat on the floor, hands on nape.
Execution: exhale, lifting head and neck off the floor, lifting them a few inches. On the inhale slowly lower to the floor. Careful pain in the neck.
Reverse curl
Exercise for the transverse abdominal muscles
Starting position: lying on back, knees bent, feet raised parallel to the floor, ankles crossed, hands on his head.
Execution: on the inhale, tighten your abdominal muscles from the navel to the pubic bone. Exhale sharply pull your thigh to your chest, continuing to strain the muscles. Slowly return to starting position.
Complicated option: gently lift your shoulders so that every time they touched the knees.
Lateral twisting
Exercise for oblique mouse belly and waist
Starting position: lying on back, knees bent, feet raised parallel to the floor, ankles crossed, hands on his head.
Execution: exhale lift from the floor right shoulder and pull your elbow toward your left knee. Keep buttocks in contact with the floor. Slowly return to starting position. Doing 8-10 repetitions with the rise of right shoulder, run reruns for the left.
Complicated option: gradually pull your elbows closer to her knees.
Basket
Exercise for lower back
Starting position: lying on the floor face down, arms along the body, hands are on the buttocks with the back.
Execution: exhaling, slowly raise the head and neck. Look at the floor. The hands should move down a bit. Slowly return to starting position.
More complicated version: change starting position: right arm extended forward, left bent, the hand under the head. Simultaneously with the lifting of the head and neck lift the extended arm. Perform 8-10 repetitions on each hand.
Pushups
Exercise for breast mouse, and shoulders
Starting position: standing on all fours, back straight, hips are with Paul right angle, hands at shoulder width, toes pointing forward.
Execution: slowly lower chest as you lower to the floor, then slowly return to starting position.
More complicated version: perform the exercise by moving your arms and shoulders forward, crossing her ankles and straight legs. Be careful when the sick joints.published
Also interesting: One exercise for 4 minutes a day and in a month you will have a new body
The best exercises for those who hate running
Source: dieta.ru/fitness/simpleexercises/
