Workouts (fitness complex) for girls for all the muscles of the body at home

Every girl or woman who strives to maintain health, youth and flexibility of the body for many years has her own path to harmony and beauty. To feel every cell of it, to make it light and permeated with the light of the day, you need to make daily efforts and perform various exercises.

The best result in home workouts for girls for all muscles can be achieved if they are systematic. When developing exercises, the principle of transition from simple to more complex should be observed, their number and sequence should be well thought out.

Exercises for the muscles of the legs and hips for girls

In the life of a modern woman, physical activity and overstrain of the body occurs almost daily.

Moreover, most of the load is implicit:

• lifting weights and bags;
• long sedentary work and traveling by car;
• lack of sleep;
• long cleaning in an apartment with a bent back.

All this leads to a gradual accumulation of fatigue inside the female body and cannot but negatively affect the endurance of her body. Especially when the rhythm of life is imposed, women's legs suffer.

Edema, venous insufficiency, a feeling of heaviness and cellulite deposits - this is a list of the most frequent problems that a woman encounters while leading an ordinary average statistical lifestyle.

Exercises for the legs can come to the aid of the female body. Exercises for the legs and hips builds muscle tissue, supplying them with oxygen and increasing the metabolic rate.

With their regular implementation, positive tendencies will not slow down, and the legs will be able to cope with those loads that, in the absence of physical exercise, lead to sad diseases.

Exercises for legs and hips can be done at homeand in office premises during a break.

Warm up before workout

First it is recommended to warm up the legs before performing any exercise... It is necessary to take a bath or, if it is not possible, to rub the calf muscles and ankles well with the palms in order to increase the blood flow in the tissues.

The very first exercise is called Forward Lunges:

• It is necessary to place your feet shoulder-width apart, while maintaining a straight back posture.
• Then you need to take a big step forward without moving your back leg and sit down. In this case, it is necessary to ensure that the hind leg along the entire length remains not bent at the knee.
• In this position, you need to swing up and down to feel how the muscles of the legs and perineum tense and stretch.

The exercise is performed alternately for each leg seven to ten times.

The second exercise is called "Scissors"

You need to lie on the floor, keeping your back straight and not crooked. Hands are placed under the head... Next, you should raise both legs at an angle of approximately 45 degrees and bring them criss-cross, following the internal rhythm.

Feeling the pressure on the abs and hips, you need to give your legs a short rest, lifting them even higher and reaching an angle of 90 degrees from the floor surface.

After resting, you should slowly return your legs to a position of forty-five degrees. and repeat the exercise. In total, four runs of the exercise should be carried out.

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The third exercise performed while lying down is the "Bicycle"

Lying on her back, the exercising woman should put her hands along her back, palms down. The body should be slightly relaxed... It is necessary during this exercise to monitor the rhythm of breathing and not let it go astray.

Raising your legs to an angle of forty-five degrees, it is necessary to perform alternating rotations parallel to each other with the legs, imitating riding a bicycle.

These movements should not be made swiftly.: making circular rotations along the body of the body, the leg should "work out" each movement, stretching its entire length and not bending much at the knee. Then the effect of this physical exercise will be noticeable.

With regular exercise, women's thighs can retain their firmness and fit for many years.

For this it is enough to do daily squats at least thirty times in one approach, or practice jumping rope, and the number of jumps should increase over time, and the lesson time should increase.

Stretching muscles

Also to maintain the shape of the hips it is recommended to do regular stretching, which means a set of measures for the gradual stretching of muscles.

Stretching classes include such well-known exercises as splits on the right and left legs, "frog", "Lotus" position and many others.

Exercises to strengthen chest muscles

When choosing training exercises, you need to remember about such an important procedure as strengthening the pectoral muscles. Save shape and dumbbell exercises will help prevent sagging in the décolleté area, which are often replaced at home with water bottles.

For training at home for girls on the chest muscles, it is recommended to perform the following exercises:

• Take a horizontal position with your body parallel to the floor surface. Place your feet and palms firmly on the floor with your fingers facing forward. Place your hands under the joints of the shoulders.
• Inhaling, bring your hands close to the floor (arms need to be bent). Pushing off sharply, return to a horizontal position, exhale. Repeat all movements. When performing them, try not to spread your elbows to the sides, keep them closer to the body. Repeat 5-7 times.

Attention! If you are having difficulty doing push-ups, then do an easier option - from a bench or from a wall.

• Clasp your arms tightly behind your head and squat, pulling them forward. Freeze at the very bottom for a few moments. Repeat ten times for 3 sets.

The following exercises can be easily done at home. All you need are dumbbells and a fitball.

Breeding dumbbells helps to solve several problems:

• forms the correct posture;
• removes "clamps" in the spinal column;
• promotes the generation of greater muscle activity.

The exercise should be performed in this way:

1. Take dumbbells (you can use water bottles). Lie on a bench, grab the dumbbells so that your palms are opposite each other, and the dumbbells themselves are on top of your bent arms. Bend in the lower back and rest your legs firmly.
2. Very slowly, while inhaling, describe a semicircle with dumbbells. When you reach chest level, squeeze the muscles, then move your arms back, bring them together and exhale.
3. Having reached the top point, linger for a couple of seconds, slowly do the same movements several times.
4. If you use a fitball, then its diameter should be about 60 cm. Kneeling down, lie with your body on the ball, tighten your abs as much as possible. Taking dumbbells in your hands, make them 10 swing movements forward and backward, repeat three times.

Note! Movements should be done slowly.

At the top point, do not freeze for a long time and do not place dumbbells close to the body, the span should be wide.

Exercises for the abs

If the abdominal muscles are weak, then you run the risk of being the owner of either a saggy or protruding abdomen, which looks in one and the other case unaesthetic.

Muscle weakness occurs due to lack of exercise... Prolonged sitting in front of the computer, poor posture leads to weakness of the rectus abdominis muscle - the largest of all.

There are 2 types of exercises that tidy up the muscles:

• isometric, when the muscle does not contract, but only strains. This happens, for example, during exercises, when, lying on the floor, the legs are lifted. In this case, the main load is exposed to the abdominal press in its lower part;
• dynamic, when muscle contraction occurs simultaneously with their tension. An example is exercises when the body is lifted from a prone position, the legs are bent at this time. The main efforts are experienced at this time by the press in its upper part.

The combination of these types of movements, their regular implementation during home workouts for girls for all muscles, will strengthen the abdominal muscles, as well as achieve the desired effect.

The exercise is done like this:

1. Lie with both hands under your head on your back. Try to pull your knees as close to your chest as possible. Slowly straighten your legs up, and then lower them, while pressing your torso to the floor surface. Do it 10 times.
2. Lying down, spread your arms to the sides, pressing them firmly down to the floor. Raise your extended legs 30 degrees above the floor. Spread and pull your legs together like scissors, applying effort. Crossing the legs is allowed in the exercise. Duration of execution is 30 seconds.
3. Lying on the floor, lean on your elbow joints, lifting your torso. Straighten your legs by pulling your socks. Try to put your bent leg on the floor, placing it behind your other leg. Rotate with your whole body without raising your elbows off the floor. Do the exercises about ten times for each leg.
4. While in the same starting position, pull your heels (legs bent) as close to your buttocks as possible. Press your chin against your chest. Stretching out your arms, stretch them forward to your hips, trying to raise your shoulders, as well as your shoulder blades above the floor. In the absence of visible movement, significant tension will be felt in the abdominal area. Repeat 10 times, and then, while lying on your back, relax, pulling your knees higher and hugging them with your arms.
5. Lying on your stomach, try to stretch your torso. Stretch up with raised arms and legs. Bring your shoulder blades together. Swing your limbs like swimming. Keep your arms and legs tense. Inhale and exhale at the count of 5. The center of the torso should remain motionless, the abdomen should be extremely tense.
6. Take a sitting position, extend your straight arms to the sides, and spread your legs wider, with your thumbs parallel. Inhale and turn the body to the left, leaving the pelvis motionless. Tighten all your back muscles vigorously. It is desirable that the angle of rotation is about forty-five degrees.Exhaling, bend forward and, without raising your legs, stretch as far as possible. The right hand should eventually touch the foot of the opposite leg. The other hand must be extended back. Freeze for a few seconds without changing position.
7. Start to unwind. Stretch the crown of your head up, fully straightening. Freeze again for a few seconds and start repeating the movements in the other direction while inhaling. To achieve the best effect, repeat the exercises 4 times.
8. Starting position as in the previous exercise. Cross your arms in the chest area and bring your torso closer to the floor as slowly as possible, while the back should be round, the legs are not fixed, the chin is lowered to the chest. It is unlikely that it will be possible to lie down completely, but having lowered 2-3 vertebrae, you can feel how the abdominal muscles tensed. Returning to the starting position, raise your straight legs, resting on your hands, above the floor. Then lower your legs. Do this 10 times.
9. From a sitting position, with legs wide apart, perform bends with a turn, first to one, then to the other leg, stretching towards it with the opposite shoulder. Bend to each side about ten times.

Doing these exercises during workouts at home for girls for all muscles will make it possible to keep the muscles of the press fit, elastic and strong.

Exercises for a thin waist

All girls dream of a thin waist, but only persistent training can achieve the desired result. Exercises aimed at correcting the female figure are developed by leading fitness trainers.

There are a lot of exercises, here are the most effective ones:

1. Lie on the mat and take the position of the side plank. Lean on an arm bent at the elbow, and raise the other up. Slowly lower your hips down, trying to touch the floor with them. Try to keep your feet together. Run 10 times on each side.
2. Leaning on the elbow joints, place the torso parallel to the floor. Lift your elbow off the floor, stretch your knee to it 10 times from one side, then the other. Tighten your abs as much as possible.
3. Lie on your back. Place your hands on the floor on both sides, perpendicular to the body. Bent and raised upside down, trying not to touch the floor surface, descend as low as possible, bringing them to the floor surface alternately from one side and the other about ten times.
4. Remaining on your back, legs raised upward, perform circular movements 15 times in each direction, trying to lower your legs lower each time. Hands still do not participate in the movement, but lie motionless on the floor.
5. Take a standing position. Put the left leg, supporting, forward, and right, keeping straight, place it diagonally behind it. Stretch your right hand as high as possible, feeling muscle tension. Perform inclinations for 30 seconds in the opposite direction, simultaneously exhaling air forcefully with each incline.
6. Place your feet together and lock your arms over your head. Perform inclinations 15-20 times in the same direction, exhaling with force, trying to perform movements in the same plane.
7. Become with your legs wide apart. Place one hand parallel to the floor and try to stretch it to the side as far as possible, and the other hand participates in tilting in the same direction. With each tilt, we exhale the air from the lungs with force. The duration of the exercise is about 30 seconds.
8. Repeat these 3 exercises in the opposite direction.

Remember! All exercises are performed in one plane, do not lean back or forward.

When performing movements, try to draw in your stomach as much as possible.

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Exercises for muscles and skin of the neck

The low content of sebaceous glands on the female neck determines that this part of the human body, very tender and sensitive, begins to age catastrophically quickly.

Atrophied muscles covering the entire cervical and facial region also accelerate the aging process. Special adversely affects the muscles of the neck posture disorderswhich lead to insufficient blood supply and excessive tension in the neck muscles.

Workouts at home for girls for all muscles, including special exercises, will avoid these unpleasant phenomena and restore elasticity and flexibility to the neck:

1. Lubricate the palms of your hands with moisturizer.
2. Place pillows under your back so that you feel relaxation in your neck muscles.
3. Rub your neck with light massage movements with both hands, placing the fingers of both hands along the middle of the neck.
4. Move from under the jaw up to the auricle.
5. Sink down, lightly stroking your neck with your fingertips, to its base. The duration of the procedure is 8-9 minutes.
6. Raise your chin and as far as possible, with all the strength the muscles are capable of, extend the lower jaw. Increase the tension gradually. First, hold out for 5 seconds and relax. Then, increasing the load and duration, repeat 7-10 times.
7. Raise your head, imagine that there is an apple hanging from a tree, which you want to reach in order to bite. Open your mouth and try to reach upward, increasing the tension in your neck muscles. When you feel that this is the limit, stop and hold on for 5 seconds. Repeat 10-15 times.
8. Stick out your tongue, then press and push your index fingers into the corners of your mouth. While counting mentally to five, tighten your neck muscles strongly and, at the end of the count, relax. This exercise should be repeated 5 to 10 times throughout the day.
9. Sitting, turn your head to the left, the whole body and shoulders are motionless. Try to tighten your muscles to the limit, do not move for 5 seconds, then relax. The exercise is repeated 6 times throughout the day to the left, then in the opposite direction.
10. Smoothly rotate the head from right to left, turning only the neck. Lower your chin as low as possible on the chest, freeze for a couple of seconds, and then take your head back. After resting, repeat the exercise 5-6 times.
11. Resting your elbows on the table, press your chin on the intertwined fingers, tighten all the muscles. Repeat 7-10 times.
12. Grip the pencil tightly with your teeth and write imaginary letters in the air.

Be careful! When training at home for girls on all muscles, do not apply any pressure on the front of the neck.

The thyroid gland is located there. In this place, only superficial and very light touches can be allowed.

To have a slender and beautiful body, to maintain youth and vigor for many years, you need to make a lot of efforts in working on yourself. Do not be lazy - and the result will undoubtedly please you with a relief, strong and beautiful body.

Interesting home workout videos

In this video, you can familiarize yourself with the full course of training at home for girls for all the muscles of the body:

Home workouts for girls for all body muscles for beginners, see the video: