How to turn the sofa into a complete sports equipment

Always easy to find excuses not to go in for sports: there is no time, energy, mood, gym. But in order to change its shape and cease to grow into overweight, you can train at home.

Eugene Levitan

Coach of the project "I can».

Houses can do effective exercises, whilst watching the film. In this article we offer a total of five exercises. And if you want to fully train home, spending a 30-40 minutes a day and still get a noticeable result, please register for the course online training, "I can." Classes begin May 1st.

I can!

1. Squats on one leg

Stand sideways to the couch, put on him a straight leg. Sit down, taking his pelvis back slightly tilted forward hull. Make sure that the knee of the supporting leg remains flat on foot.

Perform three sets of 20 repetitions on each leg.

Working the muscles of the buttocks and inner thighs.

2. gluteal bridge

Lie on your back along the couch, put the foot on the arm. Pull one leg up. Maximum high lift hips, tighten your buttocks and hold this position for a few seconds.

Perform three sets of 20-30 ups on each leg.

Exercise aimed at the elaboration of the buttocks muscles.

3. reverse push-ups

Palm put on the edge of the sofa. Straighten one leg and raise it parallel to the floor. Bending your elbows, lower the pelvis down, at the same time raising the straight leg up. Straightening the elbows, return to starting position and repeat. Try to keep your elbows as close as possible to the body, and the back is not pressed against the couch.

Perform three sets of 20 repetitions on each leg.

The best exercise by sagging arms, working the triceps.

4. curling

Lie on your back and bend your legs. Hands behind your head. Twist the body forward, his chin almost touching his chest and exhale. Return to starting position and inhale.

Perform three sets of 30 times.

Work your abdominal muscles.

5. corner

Sit on the edge of the couch, lean back and arms slightly lean. Leaning on hands, pull your knees to your chest and straighten the legs parallel to the floor.

Perform three sets of 15 times.

Excellent is working the entire abdominal muscles.

Do not be lazy and do not invent excuses: you can always find 20-30 minutes to maintain the shape. And if you have decided to engage seriously in the figure, then join our remote training and nutrition program "I Can". We will help you to achieve excellent results.

I can!