How to practice at home: a program of training for a week

Program home workouts

Analysis of the exercises can be found under the program.

Monday

1. articular workout. Tilt and swivel head, rotate the shoulders, elbows and wrists, the slopes of the body to the side and forward, the pelvis rotation, removal of the hip to the side, rotate the knees and feet. Perform 10 rotations (slope) in each direction. The entire workout will leave no more than 5 minutes.
2. heating up (Carried out intensively):
   • Jumping Jumping Jacks - 30 seconds;
   • running in place - 30 seconds;
   • jumping rope - 100 times.
3. power unit:
   • classic push-ups - three sets of 10 times;
   • dumbbell bench press up - three sets of 15 times;
   • thrust dumbbells in the slope - three sets of 10 times on each hand;
   • Squats - Three sets of 20 times;
   • lift the pelvis on one leg - three sets of 10 times on each leg;
   • rise housing in the press - three sets of 20 times;
   • boat - 3 sets of 10 times;
   • Strap Classic - hold 30 seconds, three approaches.
4. bracing. All exercises stretching perform for 30 seconds.

Tuesday

1. Articular workout.
2. Warming up.
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3. Circuit training number 1. Exercise at a measured pace, try not to stop and rest to reduce to a minimum. Perform six laps following exercises:
   • 5 pushup;
   • 10 press ups on the body;
   • 15 sit-ups.
4. Circuit training № 2. This exercise is performed at the time of the Tabata protocol. You are doing as much exercise as you can for 20 seconds, then rest 10 seconds. You need to do six laps. That is, you set the timer to 3 minutes and start.
   • burpee;
   • climber;
   • sit-ups (first try squats with jumping out, if there are no forces to continue to do the usual).
5. bracing.

Wednesday - Rest

Thursday

1. articular workout.
2. heating up.
3. power unit:
   • reverse push-ups - three sets of 10 times;
   • attacks - three sets of 10 times on each leg;
   • Mahi dumbbells standing - three sets of 10 times;
   • lift the pelvis, drawing on the bench - three sets of 10 times;
   • breeding dumbbells in the slope - three sets of 10 times;
   • lifting legs to the press - three sets of 20 times;
   • boat - three sets of 10 times;
   • → strap classic strap side to the right side → → strap classic strap side to the left side - each hold 30 seconds.
4. bracing.

Friday

1. Articular workout.
2. Warming up.
3. Circuit training number 1. Perform exercises in a measured pace, try not to stop and rest to reduce to a minimum. Perform six laps following exercises:
   • 5 push-ups with a broad statement of the hands;
   • 5 reverse pushup;
   • 10 squats with jumping out;
   • 30 seconds plank + 30 seconds of rest.
4. Circuit training № 2. You are doing so much exercise as you can for 30 seconds, then rest 30 seconds. Performing two rounds:
   • burpee;
   • jumping rope;
   • climber;
   • Jumping Jacks;
   • alternating legs into a lunge.
5. bracing.

Saturday and Sunday

Rest and recover. can yoga classes or stretch out.

The power unit of home exercise program

Push ups

This universal exercise for pumping triceps and pectoral muscles. Try to do push-ups correctly at once: the elbows are at 45 degree angles, press and buttocks are strained and the body is a straight line.

If you can not do a full push-ups lying down, place your feet on the knees. It so happens that on your feet you do push-ups difficult, and on his knees - too easy. In this case, perform as many push-ups as you can in the emphasis lying with proper techniqueAnd then go on their knees.

The push-ups with a broad statement of the emphasis shifted to the hands of the pectoral muscles and triceps receive less load.

reverse push-ups

This exercise also helps to work the triceps and pectoral muscles. Turn your back to the static support, such as a chair, put his hands on him to his fingers and follow ups.

You can bend the legs at an angle of 90 degrees or completely straighten, the latter option is more complicated. Try to fall as long as the shoulders are parallel to the floor. But do not overdo it with the deep as this may result in injury.

Mahi dumbbells standing

This exercise allows you to work through the middle of the delta. Your arms, bend your elbows a little, do not lift the shoulders.

If you do not have dumbbells (small dumbbells cost about 200-300 rubles, patterned more expensive, but you can buy them with the hands), take sesquilinear or two-liter bottles of water. Of course, it is light weight, but for now it's enough.

Breeding of dumbbells in the slope

This exercise engages the rear deltoids beams. Take a dumbbell or a water bottle, bend so that the body was almost parallel to the floor, slightly bend your elbows and your arms.

Press of dumbbells upward

Pick up a dumbbell or a water bottle, bend your elbows, lift the dumbbells just above shoulder level and turn the palms away from you - it's original position. From it you squeeze the dumbbells up and drop back.

Thrust dumbbells in the slope

This exercise is working the latissimus dorsi. Take a dumbbell or a water bottle, get a stable and sufficiently long support, for example, two standing beside the chair.

Take weighting in the right hand, go to the support, put it on her left leg, bent at the knee, and the left hand. Lower the arm with a worsening downwards, and then tighten it to his belt, feeling the tense muscles of the back.

You can not put one foot on a support, and simply rely on hand. The main thing - well tilt the body. The closer to parallel with the floor, the better the loaded latissimus dorsi. Otherwise, there is a greater load on the rear deltoids.

squats

Squats are good working on the front thighs and glutes. Try squat deep, but keep your back straight, do not take your heels off the floor, raise your knees. Socks stop expand by 45 degrees.

Attacks on the spot

Attacks as well load the glutes and quads. Home easier to perform them on the spot. Take a step forward and touch the floor with his knee which happened back legs and return to starting position.

The angle of the knee vperedistoyaschego legs should be 90 degrees. Make sure the knee does not go over the sock.

Lifting the pelvis on one leg

This exercise is a good load gluteal muscles. Lie on the floor on your back, bend one leg at the knee and place the heel, the other straight. Raise and lower the pelvis, feeling tense gluteal muscles. Then change legs.

The rise of the pelvis with a support on the bench

Another exercise for the activation of the gluteal muscles. Lean shoulders on the sofa or chair, bend your knees, place feet on the floor. Lift the pelvis, so that the body is parallel to the floor and then go down.

The rise housing

It is a popular and effective exercise for elaboration of the rectus abdominis muscle. Lie on the floor, knees bent legs put on a platform. Adjust the height so that the angle of the knee is 90 degrees. Perform each exercise, raising and lowering the body.

Lifting legs lying

This exercise works out the lower part of the rectus abdominis muscle. Lie on the floor on your back, lift your legs and bend them at the knees at an angle of 90 degrees - is the starting position. Tear basin floor and lift legs up and then drop down again to its original position and repeat.

Strap

Stand in the emphasis lying down, hands are placed just below the shoulders. Tighten your abs and buttocks, so that the body fell in line. Hold this position a predetermined amount of time. The photograph above shows the two positions on the left - a common strip, right - side bar. You can combine them.

toy boat

This exercise strengthens the buttocks and extensor muscles of the back. Lie on the floor on his stomach, hands pull up, straighten your legs. At the same time lift the arms and legs smoothly, without jerks. As smoothly and slowly lower them.

Cardio to warm up workouts and pie

Jumping Jacks

This is an excellent exercise to warm up. You jump at the same time, placing your feet apart, and make cotton over his head, and then with a jump collect legs and give up.

Jumping rope

Jumping rope is excellent warm up the body and at a sufficient intensity to spend more calories than a quiet running.

Running in place lifting knees high

Another good exercise for kardiorazminki. Exercise is carried out very rapidly - about 70% of the maximum possible rate.

burpee

Performing burpee in circuit training, you will increase your stamina and strengthen your hands. On the rules of performance and features of the exercises can be read here.

Squatting with jumping out

This exercise is good loads the front of the thigh (quadriceps three heads) and calf muscles.

rock climber

In this exercise, a well-worked muscles bark develops endurance.

The alternation of the legs into a lunge

Perform each exercise carefully so as not to hit his knee on the floor.

bracing

In the photos below you will see a few exercises for stretching.

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Try this software and share your impressions in the comments on the article: it was easy, it is difficult, from what you absolutely refuse?