Home workouts for all muscle groups. Program with Reutova, without equipment, for ectomorph, weight loss, abs

Fullbody style training helps to get a toned and athletic figure without excessive muscle pumping, which is why it is so popular among girls. The basis of women's fullbody training is most often multi-joint exercises that involve several muscle groups at once. This approach will increase the load, increase calorie consumption, and help pump more muscles in a short time.

We offer you a ready-made full-body strength training for girls, which will help strengthen all muscle groups and improve the quality of the body. The program includes 12 effective exercises + a ready-made lesson plan.

Features of home training

There is no need to buy expensive and bulky treadmills or exercise bikes. It is enough to acquire only a minimal set of equipment or use your imagination and use available tools.

Since, unlike the gym, there are no instructors at home, before taking on the exercises, you should familiarize yourself with the correct technique for doing them so as not to harm your body.

The environment and appearance will help you get in the mood for a productive workout. Having put on a comfortable and beautiful sports uniform, freeing up a couple of square meters so that there are no unnecessary distractions, you can start exercising.

Rules of strength training: what you need to know before starting classes

Exercising at home can easily replace training in the gym, the main thing is your own desire and, of course, following simple rules.

Warm-up

As before any other workout, before strength training, be sure to warm up and thus warm up the body. Moreover, you should pay special attention to absolutely all muscle groups so that further stress does not turn out to be traumatic.

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Training pace and rest schedule

These are the two most important components of the training. Exercises should be performed at the same pace as advised by the instructor, and not turn a blind eye to rest recommendations. If you practice slower or faster and without pausing, this will be a blunder and a potential obstacle to progress.

Inventory

Strength training can be done with your own weight, but sometimes a kettlebell or dumbbell may be needed. If you don't have any supplies at home, a backpack filled with books or water bottles is a good alternative.

Photo: istockphoto.com

Progression

As soon as your muscles get used to the load, it’s worth complicating the task so as not to stagnate in one place without visible results.

Dmitriy:

After three workouts performed without weights, you can add additional loads for progression. You can increase the time, number of repetitions and approaches. Or you can connect a weight in the form of a weight or dumbbell.

Recovery

After strength training, recovery is extremely important. So, after finishing the main set of exercises, it is recommended to perform an anaerobic cool-down, as well as follow a diet and sleep schedule.

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How to create a training plan and scheme, depending on your goals

Home independent training is good because you can do it at your own pace and taking into account individual characteristics and preferences. There are a huge variety of options and everyone will select the necessary complex, but it is worth, first of all, to determine the purpose of the classes.

Rules for successful strength training

In order for the training to have results, you must adhere to simple rules. I'll tell you about them now.

Thorough warm-up and cool-down

The first and most important thing for absolutely any physical activity! The warm-up can be done in a dance style to make it more fun. Look, for example, at Natalia Reutova’s video. It’s good to use stretching as a cool-down.

Stress load

Strength training aims to develop your strength qualities. Therefore, you must choose exercises that will put stress on your muscles. Only as a result of stress will the muscles be stimulated to grow.

I ask ladies not to be scared and not to imagine how your muscles grow uncontrollably to enormous sizes. Not a single woman has ever pumped up from a power load.

Progressive load

What was stressful in the last training session may not be so in the current one. The human body is very good at adapting to external factors. Training is no exception. So try to surprise him. Even if next time you do one more repetition in some exercise, this will already be progress.

Execution technique

If you squat incorrectly, you can get problems with your spine. If you do push-ups incorrectly, you can damage your shoulders. Do you see how much trouble the wrong technique causes? In addition, if the exercises are performed incorrectly, the muscles will not receive even half the load that they could receive. How then will they develop?

Muscle feeling

You will achieve a much greater effect if you feel the working muscle during the exercise. Often trainees set the main goal of performing a certain number of repetitions. Moreover, the pace of execution and muscle contraction fade into the background. Well, I'll disappoint you. This approach is wrong.

Muscle sensation is not easy to achieve. This usually comes with experience. But you can speed up the process. For example, if you are doing a press, place your hand on it and think about contracting it. This technique can be done with any muscle group. Another way is additional reduction. When your muscle is tense, try to contract it even stronger. Do this carefully, as unaccustomed use can cause muscle cramps.

Do cardio

It is advisable to set aside separate days for cardio training and strength training. These two physical activities have different effects on the body and, when combined, can negatively affect each other. Cardio (aerobic) training is useful because it trains the cardiovascular system. And the more trained your engine is, the further it will travel.

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The best complexes for women

For girls who have not been actively involved before, a type of cyclic (circular) training is suitable. In this complex, several exercises are repeated several times - 5 exercises of 4 circles. When choosing, you should focus on the capabilities of your body, but it is recommended to increase the load with each new day - the number of repetitions and time to complete.

Example:

• classic squats – 60 sec;
• push-ups on knees – 60 sec;
• leg lunges - 45 sec;
• elbow bar – 30.

For more experienced ones, exercises using weights are suitable - these can be dumbbells or, if they are not available, bottles with sand or water will do.

Example:

• squats with dumbbells – 30 times;
• oblique twists – 20 times;
• push-ups on toes – 10 times;
• “bicycle” - 60 seconds;
• lunges with dumbbells – 20 times.

For those who can consider themselves to be in the category of “advanced” athletes, the following exercises are suitable:

• slow squats - with knees bent, hold for 20 seconds. – 30 times;
• pull-down to the belt - taking a weight in your hands, tilt your back to the floor, while inhaling, pull your arms towards you - 20 repetitions;
• twisting – lying down, pump the press 25 times.

How to create a weight loss program at home

To achieve high-quality results from home workouts, you need to draw up a training program taking into account the basic recommendations of professional fitness instructors:

• alternate different types of loads (cardio and strength training, as well as exercises of different directions “pull” and “push”);
• exercise at least 3 times a week for 30-40 minutes;
• increase the load gradually, starting with the minimum, regardless of general physical fitness;
• within one lesson, work out several muscle groups (this will help to work out the whole body evenly, and also minimize the risk of muscle “overtraining” syndrome).

When performing a correctly composed complex for practicing at home, the athlete’s pulse should vary in the range from 120 to 140 beats per minute. In the aerobic mode, the cardiovascular system is trained, and excess subcutaneous fat is burned (if any).

As an example of an exercise program for women that includes strength exercises, the following option is suitable, designed for people aged 20 to 40 years old who do not have serious illnesses that prevent them from playing sports:

Warm-up

Training at home begins with warming up the muscles. A good warm-up of your joints before exercise will protect your body from straining, and the pain the next day will not be as severe.

Technique:

1. You need to start from the cervical region . Standing up straight, turn your head 2-3 times clockwise and counterclockwise. Next, tilt the head forward and backward, and to the sides.
2. Hands . Simultaneously perform circular movements with both hands. Next, the same movement in the elbow joint. And finally, in the shoulder. You can do these exercises by counting up to four in one and the other direction.
3. Legs. Similar to the above movements, alternately warm up the legs - feet, in the knee joints, then in the hip region. Can be supplemented with pelvic rotations - hands on the waist, legs together - smooth circular movements to count.
4. Back. Having spread your legs as far as the stretch allows, make “springy” bends towards the left leg, in the middle, towards the right leg, return to the starting position - straighten the body. With your hands clasped behind your back, stretch forward, then move your hands in front of you and stretch them forward, and your back back.

Jogging in place is a good cardio activity that is suitable for warming up before a busy workout.

A set of strength exercises at home

Strength exercises for women, designed to be performed at home, can work different muscle groups. By correctly constructing a complex of loads, the athlete will not only be able to improve the condition of her body, but also strengthen her health, and also increase her endurance and strength.

Warm-up

To warm up, it is recommended to use exercises performed at a slow or medium pace.

Inclusion of the introductory stage into the complex:

• accelerates blood circulation;
• warms up the muscles of the whole body;
• stimulates metabolic processes;
• prepares the heart muscle for the upcoming load.

Fitness trainers consider the most effective exercises for preparing the body for the next session:

For the stomach and sides

Strength exercises for women, if the technique is followed, can partially relieve an athlete of her stomach and sides after 4 to 6 weeks of regular exercise.

At home, the most effective exercises will be:

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For hands

Strength exercises for transforming women's arms will be effective only if they are performed regularly in compliance with the technique, as well as the normalization of the athlete's diet. Such features are due to the fact that the upper limbs are one of the most “problem” areas of the female body, the condition of which can only be maintained in a comprehensive manner.

For legs

Leg exercises, regardless of where they are performed, are recommended to be done in sports shoes. Proper distribution of the athlete's body weight, as well as a sufficient level of shock absorption, will help avoid injury and reduce the negative impact on the joints of the lower extremities.

For the back

Strength exercises for women, subject to proper technique, will strengthen the back muscles, which will not only transform the athlete’s figure, but also improve her health by changing her posture for the better. Straightening the spinal column becomes possible due to an increase in the strength and endurance of the muscular corset that supports the vertebrae when changing body position.

Hitch

In order for the training to be as effective and safe as possible, it is important to follow all the main stages of the lesson. One of the most important among them is the cool-down.

It allows you to restore breathing, adjust your heart rate after physical activity, and also stretch the worked muscles, thus minimizing in the future the likelihood of stagnation of lactic acid in the body (whether the athlete will experience muscle pain in the post-training period depends on this).

Properly selected strength exercises are indispensable for women in getting rid of excess subcutaneous fat, as well as forming a sculpted body. It is recommended to perform them with sports equipment, in the absence of which you can use improvised weights.

The main criterion for the effectiveness of the type of exercise under consideration is the athlete’s adherence to the technique of their implementation, regularity of sports, as well as adjustments to the lifestyle in general (giving up bad habits, following the principles of proper nutrition, devoting sufficient time to sleep, and so on).

Article design: Mila Friedan

Exercise sets

To work all muscle groups

The following set of exercises is suitable for both beginners and amateurs.

All muscle groups will be involved in the lesson:

• #1 Squats with toe raises. The calf muscles and buttocks are involved.
• #2 Arm press while lunging. In addition to the thighs, the triceps work.
• No. 3 Plank. During this exercise, the abs, muscles involved in straightening the back, buttocks, and hips are strengthened.
• #4 Push-ups. When performing push-ups, you work everything at once: neck, chest, shoulder girdle, triceps.

Program with Natalia Reutova

Natalya Reutova is a multiple winner of various all-around competitions and a certified fitness instructor with more than 10 years of experience. Together with her husband, she teaches online strength training classes. Online training is convenient for those who, without visiting a fitness room, want to watch a trainer who explains the correct execution of exercises.

Strength training is suitable for all categories of people with varying degrees of training and of any age . During the classes, all muscle groups are used and the arms, legs, and back are worked out separately.

Strength training with Natalia Reutova:

The best program for weight loss

Home workouts aimed at losing excess weight should be varied and systematic.

Day 1

• Squats with weights – 15 squats, repeat 3 times, taking a short break;
• Leg lunges forward – 10 times per leg, 3 repetitions;
• Lifting the body in the classic way - as many times as you can;
• Raising arms with weights to the sides - 10 times, 3 repetitions;
• Body lifts with support on toes – 20 times, 2 approaches;
• Standing press with dumbbells (elbow curls) – 20 times with 3 repetitions.

Day 2

• Press – as many times as possible, three repetitions;
• Raising arms with weights to the sides, lying on the floor - 10 times, repeating 3 times;
• Push-ups on the floor.

Day 3

• Squats with weights – 15 times, repeat 3 times;

  
  Squat exercises are included in most workouts and complexes for girls. They do not require special equipment and inventory; they are easy to perform at home.

• Raising the body (abs) – 30 lifts, do three repetitions, after a short rest;
• Body raises with support on toes – 20 times, 2 repetitions
• Leg lunges forward – 10 times per leg in 3 sets.

Program for ectomorph

Ectomorph is a type of human body with a small layer of fat in the body. Such people are tall, have narrow shoulders, long arms and legs. The ectomorph boasts good digestibility of foods and copes with physical activity without much difficulty. For people who consider themselves to be of this type, cardio exercises are relegated to the background.

Before strength training, warming up or stretching will be enough, and the exercises themselves should be basic, with an emphasis on the weight of the weights.

Program without additional equipment

There are plenty of exercises that do not require any means other than your own weight:

• classic push-ups;
• reverse push-ups;
• squats;
• lunges;
• body lifts;
• raising the body on the toes;
• stretching;
• bar;
• running in place;
• and others.

Program for pumping the press

The complex includes exercises:

1. "Scissors". From a lying position, raise your straightened legs as high as possible. Next, spread them apart and cross them to the maximum possible position. Spread again and cross so that the legs change position.

2. Side crunches. In a lying position with bent knees, raising the body to the side - alternately left/right, with arms outstretched.
3. Plank . Standing on your elbows with your legs extended, look at the floor, trying to keep your back straight and not raise your buttocks. Stay in a static position for as long as possible – 1-3 minutes.

Program for legs and hips

The complex includes exercises:

1. Kicks. Standing on your knees slightly bent, you need to lunge in front of you with your legs up, with your heel extended, as if you were “kicking” an invisible pear. Keep your hands on your belt for balance.
2. Jumping. Keeping your hands on your belt and your feet together, jump to the sides - left, right. 30 times.
3. Jump squat. Clasp your hands in front of you, connect your legs together when jumping up, and when landing, spread them wider than your shoulders, and lower your buttocks as low as possible. 30 times.

4. Leg raises. Get on all fours. Arms straight, raise legs bent at the knee joints. You can place a dumbbell on the bend of your knee to strengthen it.

For the shoulder girdle and chest

The complex includes exercises:

1. Clenching of palms. Spread your legs, keep your back straight, bend your arms at the elbow joints in front of you, clasping your palms with your fingers up, elbows apart. Holding your breath, press your palms against each other for 10 seconds. - 6 repetitions.
2. Press against the wall. Position yourself in the doorway, stretch your arms towards the wall, and make pressing movements for 1 minute, as if trying to push them apart.

3. Lifting weights from the sides. Standing straight, arms spread to the sides to shoulder level as you inhale, and as you exhale, lower to your hips. 30 reps.

For the abs and back

The complex includes exercises:

1. Lifting the body - 30 times.
2. Plank – 3 min.
3. “Bicycle”, “scissors”, “birch tree”.
4. Swing your legs – 20 times.
5. Crunches on the floor – 30 times.

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Strength full body workout with dumbbells (second round)

The second round also includes 6 exercises that tone the muscles throughout the body. In order there are squats and lunges with movements on the shoulder girdle, and then follows the gluteal bridge, back pumping, and crunches. All muscles of the body are involved in the work: arms, back, stomach, legs, buttocks. This variation of strength training at home will help reduce the percentage of fat and round the shape, making the figure more harmonious and proportional.

Perform the indicated number of repetitions, repeat the exercises in two circles (intermediate level) or three circles (advanced). Beginners can perform one approach at a time. Rest between exercises 15-20 seconds, between circles 1-2 minutes. The pace of execution is moderate, emphasis on muscle contractions.

Plie squats + dumbbell overhead press

Why: Joint development of the lower body and arm muscles. The adductors, gluteal muscles, hamstrings, and triceps with core stabilizers work here. The inner surface of the legs is tightened, and the shape of the buttocks becomes more rounded. Flabbiness in the back of the arms and inner thighs goes away.

How to do it: First, hold the dumbbells in your hands, then position yourself from the classic stance to a position with your feet wide apart. Socks at sides, dumbbells above head. Do a plie squat until your thighs are parallel to the floor. At the same time, lower your arms back, bending them at the elbows. In plie, the knees point in the direction of the feet, the body does not fall forward. Hold for a second, then straighten up and perform an arm press.

How much to perform: 10-12 repetitions.

Back lunges + two types of dumbbell raises

Why: Strengthening the shoulder girdle and lower half of the body. The result is rounded shapes, giving tone and mobility to the muscles. The buttocks, quadriceps, middle deltoids, biceps of the thighs and arms are involved. An excellent functional exercise for strength training for girls.

How to do it: Place your arms along your body with dumbbells in your palms, and place your feet shoulder-width apart from each other. Simultaneously perform a back lunge on your right leg and a biceps curl. Return to the starting position and lunge onto your left leg with the dumbbells raised to the sides. Keep your speed moderate and take your time to maintain balance.

How much to do: 8-10 lunges on each leg.

Half squat + carrying dumbbells in front of you

Why: This effective exercise for the buttocks increases overall endurance, develops strength and muscle tone. The muscles of the back and arms, buttocks, hamstrings, and anterior deltas are involved. This variation of the squat can strengthen the hamstrings, hip and shoulder joints. The upper and lower body are worked out more harmoniously.

How to do it: Prepare to squat – feet wider than shoulder-width apart, resting lightly on your heels for better stability. Take the shells in your palms, extend your arms down, keep them close. Do a half squat and lower the dumbbells between your thighs. Rise up, push your arms straight out in front of you to shoulder level.

How much to perform: 10-12 repetitions.

Single leg glute bridge

Why: Concentrated load on the muscles of the lower half of the body. In this case, the main emphasis is on the buttocks, this gives them a rounded and toned shape. The hamstrings, back extensors, and abs are also included. An exercise for strength training at home is considered one of the best for girls.

How to do it: Place your back down on the mat, place a dumbbell on your lower abdomen, and hold it with your hands. Bend your knees, moving your feet closer to your pelvis, and from this position straighten your right leg. Hips in line. Lift your pelvis up, tighten your buttocks, lower. Perform a whole set on one leg, then do the same on the other side.

How much to do: 10-12 repetitions first on one leg, then 10-12 repetitions on the other leg.

Raises of arms and legs while lying on your stomach

Why: Strengthened training of the back muscles. The exercise involves the trapezius, latissimus and rhomboids, teres major and minor muscles, with the main part of the load going to the lumbar extensors, rear deltoids and buttocks. Posture straightens, core strengthens, and pelvic position improves.

How to do it: Roll over onto your stomach, stretch your arms forward and hold a dumbbell in your palm. Straighten your knees, place your feet next to each other. From this position, simultaneously lift your left leg and right arm. You will get a deflection in the lower back. Lower, switch sides and repeat lifts. This exercise requires light dumbbells; you can do the lifts without dumbbells.

How much to perform: 10-12 repetitions on each side.

Full side crunch + French press

Why: Targeted training of triceps, abs and sides. High load on the rectus abdominis muscle with emphasis on the upper part and oblique muscles. An excellent exercise for strength training for girls: it tightens problem areas of the abdomen and arms. In addition, the internal organs are massaged, blood flow is stimulated, and the spine is stabilized.

How to do it: Lie on your back, bend your knees, and place your feet on the floor closer to your pelvis. Hold one dumbbell with your palms on opposite sides and straighten your arms above your chest. Do a full abdominal crunch, turning to the side and bringing the dumbbell to one side of your hip. Then lower back to the starting position and perform triceps presses. Repeat again, but now turning in the opposite direction as you rise.

How much to perform: 8-10 repetitions on each side.

Don't forget to repeat the exercises in 2-3 circles. Rest 1-2 minutes between circles. After your workout, do a short stretch.

Training plan for girls without equipment and without jumps:

• Mon: Workout for a slim body
• VT: Lower Ab Workout
• SR: Workout for slender legs
• CT: Workout for losing belly fat
• PT: Workout focusing on the abdomen, thighs and buttocks
• SB: Workout for round buttocks

Top 10 effective exercises to do at home

Working out at home can easily replace going to the gym. All you need is your own body weight, a minimum of additional items and knowledge of what exercises there are and how to do them correctly. There are at least 10 ways to get your body toned.

Push ups

• The body and legs form a straight line.
• The buttocks do not stick out, the back does not bend.
• The palms are placed strictly under the shoulders.
• When lowering down, the elbows form a right angle.
• When lifting up, the elbows are fully extended.
• The neck is relaxed, the head looks ahead.
• Breathing through the nose - inhale when rising, exhale when lowering.

Classic push-ups can be simplified by performing them from the knees: with your knees on the floor, legs crossed, push-ups as in a normal exercise.

Dumbbell up press

It is better to perform this exercise sitting on a chair with a back, your legs should rest well on the floor, on your full feet, your knees form a right angle.

When lifting the dumbbells up, the arms are fully extended and the dumbbells are slightly touching, lowering, bring the dumbbells to the shoulders, the elbows are strictly directed down and are close to the body. Movements should be leisurely and performed synchronously with breathing.

Other variations of this exercise:

• Standing dumbbell raises.
• Press dumbbells one at a time - one arm rises, the other in the starting position.

Squats

The starting position is the same as for a classic squat: feet shoulder-width apart, spine straight, arms down. As you inhale, you need to gently bend your knees until your thighs are parallel to the floor, and stretch your arms forward to maintain balance.

Lunges in place

The main points of correct lunges:

• The knee of the front leg should not extend beyond the toe of the foot, and the thigh should be parallel to the floor.
• The second leg bends at the knee to a right angle.
• The back is straight, the shoulder blades move when lunging.
• Hands on the belt.
• The abdominal muscles are tense.

You can do lunges both on the spot and during a vertical step, if space in the house allows. This exercise can also be complicated with dumbbells if desired.

Plank

Training at home would not be complete without such a simple exercise as the plank. After all, it is extremely effective for all muscle groups.

Execution options:

• You need to stand on your elbows and rest on your toes. Keep your head straight. You can complicate the task by alternately rising from the elbow to the hands.

• Side plank - performed on a straight arm or elbow, the body is turned to the side, the second arm is extended upward.

Raising the pelvis with support on the bench

This exercise is also called the “glute bridge” and you can perform it at home while leaning on a chair or a sturdy stool. Lying on the floor, with your shoulder blades pressed tightly, you need to place your feet on the “bench”, knees bent. Extend your arms towards the bench and help maintain balance. Raise your pelvis 20 times.

Jumping rope

There are several principles for performing jumps correctly:

• Rotate the rope only with your hand.
• Keep your feet together.
• Jump on your toes without touching your heels to the floor.
• Keep your body straight.
• Watch your breathing.

In the first week of classes, it is recommended to jump rope for no longer than 10 minutes a day, and increase the execution time and load every week. That is, you should not limit yourself to classic jumps on 2 legs straight up, but alternate jumps on one leg, changing them accordingly, or jumping forward/backward, right/left.

Jump Squat

This exercise is good because it helps not only to work the front and back of the thighs, but also improves coordination. But people who are overweight more than 10 kg are not recommended to do it.

The starting position is standard - place your feet shoulder-width apart, feet slightly turned to the sides. When doing squats, bringing your thighs parallel to the floor, your arms are moved forward in front of you. As you exhale, pushing off your heels from the floor during a jump, your arms are pulled back behind your back.

When landing, a deep squat is performed, that is, the knees bend less than 90° and you should remain static for up to 30 seconds. Optimal number of repetitions: 3-5 times.

Stretching

Pros of stretching:

• The muscles of the body are in good shape.
• Blood flow improves, which gives you energy for the whole day.
• Girls become more graceful.
• You are less likely to get injured during training.

There are several types of stretching, but the ones most suitable for beginners are: dynamic and static:

1. Dynamic stretching. Muscles are stretched through active movements, with an emphasis on increasing amplitude. The simplest examples are leg swings and lunges.
2. Static stretching (motionless). With such a stretch, it is important, while in the position of stretched muscles, to stay for as long as possible. Unpleasant sensations will inevitably occur, but it is not recommended to endure pain, as this can lead to rupture of muscle tissue. These exercises are done in several repetitions.

General recommendations:

• Calm breathing. It should not be delayed; it is important that oxygen actively enters the body.
• Increase the load gradually. If the body becomes comfortable in the application, this is a signal that it is time to increase the amplitude or time spent in statics.
• Muscles need to be warmed up before stretching.
• It is best to perform exercises that help work out all muscle groups for harmonious development, alternately focusing on different zones.

Glute stretch:

• Lying on your back, you need to reach your chest with one leg, helping with your hands, keeping it straight, leave the other on the floor, slightly bent at the knee. Change legs.
• Sitting on the floor and bending one leg towards you so that the thigh is lying, stretch the other leg to the side and try to reach the heel with your hands.

Exercise for back and abs:

• From a lying position on your stomach, leaning on your straight arms, lift your upper body. Your shoulders should be straightened as much as possible, your head should be pulled back, bending slightly.
• Standing on all fours, slowly, bend your back - up and down. In this case, the movements of the head are correspondingly opposite: back up - the head is lowered to the floor, back down - looking at the ceiling.

Lifting the body

If your feet rise while pumping your abs, you can put them under the sofa or hold something heavy with them.

Classic body lift:

• at 20°. Lying on the floor, bend your knees, raise your shoulder blades, while your arms can be extended forward or gathered behind your head.
• at 45°. Similar to the exercise described above, but you need to lift your body by lifting your lower back off the floor.
• at 90°. With such a rise, you need to try to reach your chest to your knees, raising your body completely.

The number of repetitions depends on the initial preparation. From 20 to 40, you can perform 3 or 4 repetitions.

How to use your legs:

• In this exercise, the body is raised simultaneously with straight legs and arms extended, so that they become perpendicular to the floor. Repeat 15-25 times.
• You can also do it alternately - raising your left leg, try to reach it with your right hand, and vice versa.

Strength full body workout with dumbbells (first round)

The first round includes 6 exercises aimed at working the muscles of the hips, buttocks, back, abs, arms, and shoulders. For training you will need light dumbbells (2-3 kg), this will give the desired level of load. Heavy weights are not required for multi-joint exercises. If you don't have dumbbells, water-filled bottles will do. Some movements are performed lying down or in a plank, so a mat is needed.

Don't forget to warm up before your workout.

Perform the indicated number of repetitions, repeat the exercises in two circles (intermediate level) or three circles (advanced). Beginners can perform one approach at a time. Rest between exercises 15-20 seconds, between circles 1-2 minutes. The pace of execution is moderate, emphasis on muscle contractions.

Squats + dumbbell press

Why: Working out the lower body and shoulder girdle, developing strength and endurance. The emphasis is on the buttocks, thigh muscles, middle and anterior deltoids, triceps. Additionally, the trapezius and lateral parts of the back, core work. Such squats are the basis of strength training at home for the whole body.

How to do it: Place your feet slightly wider than your shoulders, and turn your toes slightly to the sides. Take dumbbells in your hands, bend your elbows - the shells are near your shoulders. From this position, do a classic squat, without bringing your knees behind your toes and moving your pelvis back. Stand up, straighten your arms above your head, lower them and squat down again.

How much to perform: 10-12 repetitions.

Romanian deadlift + dumbbell chin raise

Why: Pumping the back of the thighs, shoulders and arms. Works the biceps of the legs with the buttocks, the anterior deltoids, triceps, and back extensors. Under the influence of smooth stretching, the elasticity of the muscles and tendons behind the knees improves, and the mobility of the shoulder joints and elbows also increases. An effective exercise to get rid of cellulite on the back of the thigh.

How to do it: Take dumbbells in your hands and lower them to the front of your thighs. Take a normal stance, feet shoulder-width apart, resting on your heels. Lean forward, bending your knees slightly and moving your pelvis back, keeping your back straight. The hands go down to the middle of the shins. Stand up straight and do dumbbell rows to your chin.

How much to perform: 10-12 repetitions.

Side lunges with dumbbells on shoulders

Why: Toning the muscles, giving the hips firmness, shape and definition, developing the roundness of the buttocks, improving the sense of balance. This exercise should definitely be included in strength training for girls, as it works the inner thigh, where excess fat often accumulates.

How to do it: Position yourself in a regular stance, take the implements in your palms and place them on your shoulders, hold in this position. Take a wide step to the right, plant your foot, and lower into a lunge. Move your pelvis back and your thigh until it is parallel to the floor. Push back and repeat the lunge again. Perform a full set on one side, then switch legs.

How much to do: 10-12 repetitions first on one leg, then 10-12 repetitions on the other leg.

Dumbbell bench press + abdominal bike

Why: Simultaneously pumping up the pectoral muscles and abs, so this exercise is especially useful for women. The element includes the lower abdomen, triceps, large and small chest muscles, and anterior deltoids. The arms are tightened, the strength of the shoulder girdle increases. The core is strengthened, the abs are toned, posture improves, and relief appears.

How to do it: Lie on your back with dumbbells in your hands and stretch out. The arms are straightened above the chest and placed side by side, the knees are bent, and the legs are raised. In this case, the thighs are vertical to the floor, and the shins are at a right angle. Start doing chest presses and bicycle kicks together. Do not relax your muscles when lowering your arms to the floor.

How much to do: 8-10 repetitions on each leg.

Alternate dumbbell plank rows

Why: Dynamic load on the upper shoulder girdle and static load on the back with abs. The latissimus, rhomboid muscles and biceps of the arms, the rear deltoids, and the core from all sides are included in the work. An effective exercise from strength training at home improves posture and proportions, visually narrows the sides, and tightens the stomach.

How to do it: Taking the apparatus in your hands, position yourself in a classic plank position, supported by your toes and dumbbells. Tuck your stomach and pelvis, keep a straight line in your back, and place your feet shoulder-width apart from each other. The position must be stable. Begin to alternately raise your arms toward your body, as in a bent-over back row. Do not change your body position. Beginners may kneel while doing this.

How much to do: 8-10 pull-ups on each side.

If you have unstable dumbbells that do not hold support, then perform rows first on one hand, then on the other. Support hand on the floor without dumbbell:

Crunches + leg raises

Why: Accented pumping of the abdominal muscles. The lower and upper abs are loaded here, and the muscles of the arms and shoulders are affected by static, since one position is fixed with dumbbells in the palms. The core and stabilizers are strengthened, and calories are expended intensively, which helps to define six-pack abs over time.

How to do it: Take a projectile in your palms and lie on your back, stretch your arms at chest level above you, fix it. Raise your legs to a vertical position and bend your knees slightly. Perform a crunch by lifting your upper body and bringing your arms toward your feet. Come back, now lower your legs down to the floor, lift and repeat all over again.

How much to perform: 10-12 repetitions.

Don't forget to repeat the exercises in 2-3 circles. Rest 1-2 minutes between circles. Proceed to the second round after 3-4 minutes of rest.

How to end a workout correctly

General recommendations:

1. It is important to finish training at home by bringing your heart rate to a calm state; to do this, you can walk around the room, raising and lowering your arms above your head, inhaling and exhaling deeply. Or do light stretching exercises.
2. Restore water balance. It is better to drink water throughout the entire workout, but if you have not drunk the required amount, then this must be done at the end of it. As for temperature, the water should be warm. The sips are calm, for better absorption by the body.

3. Proper nutrition. Even if the workout is aimed at losing weight, fasting after burning calories is contraindicated. The best meal option would be a banana smoothie or protein shake. Such drinks contain a lot of protein, which serves as a building material for muscle tissue.
4. Praise yourself. Maintaining positive emotions from each workout is very important for motivation, so as not to give up on exercising at home, you need to praise yourself every time. Saying mentally or out loud in front of the mirror “I’m great, keep it up” is not difficult, but will bring great benefits.

Regularity is the key to success

Even if you follow all the recommendations, training will not work without the main condition - regularity. Only with systematic loads do the muscles become stronger, strength indicators increase, and the body becomes toned.

Dmitriy:

We recommend doing at least 3-4 training sessions per week to get the most optimal results. And if the existing plan gets boring, you should reconsider your views on training and add other disciplines. For example, yoga.

Photo: istockphoto.com

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Consistency is truly the key to success in sports. If you train according to the program for at least 2-3 weeks, then during this time the body will adapt to physical activity and the first results will be visible.

How much time do you need to study per day, week?

Doing sports training every day is the wrong approach; the body needs time to recuperate.

For beginner athletes, it is enough to train a couple of times every 7 days, evenly distributing the load. Over time, when the body gets used to it, you can increase the number of sessions up to 4-5 times. But these recommendations relate specifically to training – strength or cardio. It is useful to do ordinary exercises after waking up every day.

There is no ideal time of day to play sports; everyone chooses based on their preferences and biorhythms.

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Advice from experts on organizing physical activity

Each trainer has his own approach to organizing workloads, but there are general principles based on which you can count on positive results when training at home.

Recommendations:

• Before classes, warm-up is required.
• The load should not be to the point of exhaustion.
• You should start with exercises for speed, agility and accuracy of movements.
• Only then on strength and endurance.
• Increase the load gradually.
• After finishing your workout, do exercises to calm your heart rate.

You need to track your workouts; it’s very easy to do at home. You can have a regular notepad or application, the main thing is to record the exercises planned and done.

Article design: Svetlana Ovsyanikova