How to achieve a beautiful body and not go broke
A Life Inspiration / / December 19, 2019
The quantity and quality of services offered sports facilities can be divided into three categories: budget, business class and elite. The average cost of an annual subscription in the halls of the lower price segment in the major cities - 30 thousand rubles. The price tag in the business-class centers (more trainers, a swimming pool or sauna) starts from 40-60 thousand rubles. Annual card in elite fitness clubs (personal trainer, massages, SPA and other bonuses), tend to cost more than 100 thousand rubles.
Not everyone can afford such expenses. In this case, and if you do not like, do not want or do not have time to attend a fitness club, make a beautiful body help home workouts.
Exercises for the feet
Foot training - is the foundation. On his feet are located the biggest muscles in your body. Their fitness level affects the overall physical fitness: weak legs do not allow to fully carry out exercises for other muscle groups. Not to mention the aesthetic side of the issue. Tightened legs - it's just beautiful.
For home workout recommended these exercises for the legs:
- squats;
- sit-ups with a focus on the wall;
- squat jumps;
- lunge squats in "The Hours";
- squats into a lunge with lifting legs;
- attacks;
- jumping into a lunge;
- attack with a curtsey;
- exercise "pistol";
- lifting steps;
- rise with a slope;
- feet rise from the position of "stress on the knees."
To do!
Arm exercises
Hands are always in sight. Unlike other parts of the body, they are more difficult to hide under clothing. As a rule, men trained hand for a beautiful terrain, and women - to get rid of sagging muscles.
For training at home offers the following types of exercises for hands:
- exercises for the triceps;
- diamond push-ups;
- exercise "Boxer";
- stabilization exercises for the shoulders;
- circles with your arms.
To do!
Exercises for the back and chest
If a person trains the back and chest on different days, he's new. Experienced athletes know that the antagonist muscles should be developed in tandem. Otherwise, you can get the stooped shoulders back will not hold overinflated chest.
Exercises for compliance with the "balance" that can be performed at home without equipment:
- push ups;
- push "Dolphin";
- exercise "Kick ass";
- ups of handstands;
- push "Judo";
- exercise "Flight of the contrary";
- exercise "Superman";
- lift the arms and legs.
To do!
Exercises for the whole body
This set of exercises will approach you, if your goal - maintaining general fitness. You can implement them not only at home, but also, for example, on vacation or business trip. They do not require special equipment. The only "weapon" - your body weight.
- exercise "Inch caterpillar";
- jumping to the fold;
- bear crawl;
- polymetric push-ups;
- climbing the ladder + biceps;
- exercise "Mountaineer";
- exercise "strike";
- exercise "squat thrust";
- strap;
- push-ups in the bar.
To do!
Another option home workout for the whole body - static exercises. They also performed without the extra weight. Statics develops strength, learns to feel the muscles and strengthens ligaments.
To do!
Abdominal exercises
Work on the press and the sides - a difficult and laborious. Is involved a huge amount of muscles that help to maintain the same good posture and proper functioning of internal organs. Therefore, to the beautiful belly tend to not only women, but also representatives of a strong half of mankind.
Below you'll find six "simple" exercises for abs and hips, you can perform at home. ( "Sorry" is not in vain in quotation marks: if before these muscles do not work, even classical abdominal exercises will perform difficult.)
To do!
Poses for relaxation
The ability to relax - it is no less important part of training. These exercises relieve tension and remove the clamps from the back. Carry them not only useful, but also pleasant.
Relax!
Fitness ladder
If you do not have time to complete the training, you get acquainted with the program "Fitness ladder." Its implementation requires no more than 10-15 minutes a day.
Fitness staircase consists of 48 steps, each of which represents a certain number of repetitions five exercises. The first 15 levels - introductory Ladder, it is more lightweight options for the next level, which takes 16 to 48 steps.
Transmission rate depends on the initial stages of fitness. In addition, you can accelerate or, on the contrary, slow down, depending on their state of health. The only condition - you need to deal with every day (except illness). The step is passed, when you perform all the exercises without difficulty. For starters, you can allocate one week at each stage.
Pass fitness ladder!
unusual equipment
Most training given above does not require any sporting equipment. But the advantage of training at home also lies in the fact that as the inventory, you can use different, often household, objects. For example, the towels.
Exercises with a towel
Or paper plates.
Glayding (gliding) - a fitness area, where all movements are made in the sliding of the hands or feet on the floor.
At the same time participate in the work of almost all muscle groups, well developed balance, speed, endurance, and the usual and familiar exercises open in a new way.
Sell special drives for glaydinga. But they can successfully replace conventional disposable plates. It is best to slip of paper.
9 glayding Exercise
Fitness for Moms
Another advantage of home workouts - accessible to all. It is important for young mothers who do not have anyone to leave the baby. Postpartum women want to bring the body back in order. But on a trip to the fitness club is no time, and free money, as a rule, too. What to do? To engage with the baby in her arms, in the literal and figurative sense. At least that's what makes it one of the readers Layfhakera - Marina Fedotova.
Ahead loomed the birth... And, as I imagined, unrestrained child to dive into the mandatory attributes in the form of a dirty head, stretched his robe, and - oh, horror! - excess weight paired with the lack of opportunities to get rid of him. Because I have not assumed the nurse, the husband went to work at 8 am and returned exactly 12 hours, while the parents were away. That is, to leave the baby on someone's care to go to the gym, it did not seem possible.
Learn how!
It is proved that moderate exercise prolongs life. If given to physical activity 15 minutes a day, it can be added to the time keeping a minimum of 2.5 years. It's worth the sweat in training. Besides, how could you make sure to keep yourself in shape, not necessarily go to expensive clubs and halls.
Workout at home is available to everyone!
In conclusion, and addition to the above - best seven channels on YouTube for practicing at home.
Watch and train!