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

Workouts at home are no worse than in a fitness room. If there is a desire to go in for sports and keep your body in shape, then the lack of specialized simulators in the apartment will not be an obstacle.

Features of home workouts

There is no need to buy expensive and bulky treadmills or exercise bikes. It is enough to acquire only a minimal set of inventory or turn on imagination and use the means at hand.

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

The environment and appearance will help you tune in to a productive workout. Having put on a comfortable and beautiful sports uniform, having released a couple of square meters so that nothing unnecessary is distracted, you can start exercising.

How to make a plan and training scheme, depending on the goals

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

The best complexes for women

For girls who have not been actively engaged before, the type of cyclical (circular) training is suitable. In this complex, several exercises are repeated several times - 5 exercises in 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 the time to complete.

Example:

• classic squats - 60 sec;
• push-ups on the knees - 60 sec;
• lunges of the legs - 45 sec;
• elbow plank - 30.

For the more experienced, exercises with the use of weights are suitable - these can be dumbbells or, if they are not available, bottles of sand or water are suitable.

Example:

• dumbbell squats - 30 times;
• oblique twisting - 20 times;
• push-ups on toes - 10 times;
• "Bike" - 60 sec .;
• lunges with dumbbells - 20 times.

For those who can classify themselves as "advanced" athletes, the following exercises are suitable:

• slow squats - when the knees are bent, hold for 20 seconds. - 30 times;
• pull to the belt - picking up a weighting agent, tilt your back to the floor, pull your arms towards you while inhaling - 20 reps;
• twisting - while lying down, swing the press 25 times.

Warm up

Workouts at home begin with warming up the muscles. A good warm-up of the joints before exercising will protect the body from stretching, and the pain the next day will not be so strong.

Execution technique:

1. You need to start with the cervical spine... Standing straight, turn your head 2-3 times clockwise and counterclockwise. Further tilts of the head forward and backward, and to the sides.
2. Arms... Simultaneously perform circular movements with both hands. Further, the same movement in the elbow joint. And finally, in the shoulder. You can do these exercises with up to four in one and the other side.
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 under the count.
4. Back. Having spread the legs as far as the stretch allows, make "springy" bends to the left leg, in the middle, to the right leg, return to the starting position - to straighten the body. Folding your hands "in the lock" 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 to warm up before a busy workout.

Exercise complexes

To work out 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 the rise on the toes.The calf muscles and buttocks are involved.
• №2 Press with hands with a lunge.In addition to the hips, triceps works.
• No. 3 Plank.During this exercise, the abs, the muscles involved in extending the back, buttocks, and hips are strengthened.
• No. 4 Push-ups.Performing push-ups from the floor, everything is worked out at once: neck, chest, shoulder girdle, triceps.

Program with Natalia Reutova

Natalia Reutova is a multiple winner of various all-around competitions and a certified fitness instructor with over 10 years of experience. Together with her husband, she conducts online strength training lessons. Online training is convenient for those who, without visiting the fitness room, want to watch a trainer explaining the correct exercise.

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

Strength training with Natalia Reutova:

Best Weight Loss Program

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 reps;
• Lifting the body in the classical way - as many times as there is enough strength;
• Dilution of hands with weight to the sides - 10 times, 3 repetitions;
• Lifting the body with support on the socks - 20 times in 2 sets;
• Dumbbell standing press (elbow flexion) 20 times with 3 reps.

Day 2

• Press - as many times as possible, three repetitions;
• Dilution of hands with weight 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;

  

• Body lift (press) - 30 lifts, do three reps, after a short rest;
• Raises the body with support on the socks - 20 times, 2 reps
• Leg lunges forward - 10 times per leg in 3 sets.

Ectomorph program

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

Before strength training, it will be enough to warm up or stretch, and the exercises themselves should be basic, with an emphasis on the weight of the weights.

Program without additional inventory

Exercises that do not require any means other than their own weight are enough:

• push-ups are classic;
• reverse push-ups;
• squats;
• lunges;
• body lifts;
• lifting the body on toes;
• stretching;
• bar;
• running in place;
• other.

Press pumping program

The complex includes exercises:

1. "Scissors". From a prone position, raise your straightened legs as high as possible. Next - spread apart and cross them, to the maximum possible position. Dissolve again, and cross, so that the legs change position.
2. Side crunches. In the prone position with bent knees, lifting the body to the side - alternately left / right, with outstretched arms.
3. Plank... Standing on your elbows with outstretched straight legs, look at the floor, trying to keep your back straight and not lift your buttocks. Stay in a static position for as long as possible - 1-3 minutes.

Legs and hips program

The complex includes exercises:

1. Kicking. Standing on legs slightly bent at the knees, you need to lunge your legs up in front of you, with an extended heel, as if there is a "kick" of an invisible pear. Keep your hands on the belt for balance.
2. Jumping. Keeping your hands on your belt and your legs together, jump to the sides - left, right. 30 times.
3. Jump squat. Close your hands in a lock in front of you, while jumping up, connect your legs together, when landing, place them wider than your shoulders, and lower your buttocks as low as possible. 30 times.
4. Raises the legs. Get on all fours. Arms straight, raise legs, bent at the knee joints. You can put a dumbbell on the knee bend for reinforcement.

For the shoulder girdle and chest

The complex includes exercises:

1. Squeezing the palms. Spread your legs, keep your back straight, bend your arms at the elbow joints in front of you, closing your palms with your fingers up, your elbows apart. Holding your breath, press your palms against each other for 10 seconds. - 6 repetitions.
2. Support against the wall. Sitting in the doorway, stretch your arms to the wall, and make pressing movements for 1 minute, as if trying to push it apart.
3. Lifting weights through the sides. Standing straight, arms are spread out to the sides to shoulder level while inhaling, while exhaling, they are lowered to the hips. 30 reps.

For abs and back

The complex includes exercises:

1. Raising the body - 30 times.
2. Plank - 3 min.
3. "Bicycle", "scissors", "birch".
4. Swing legs - 20 times.
5. Twisting on the floor - 30 times.

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Top 10 Effective Home Exercises

Workouts at home can easily replace going to the fitness room. All you need is your own body weight, a minimum of additional items and knowledge about what exercises 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 protrude, the back does not bend.
• The palms are placed strictly under the shoulders.
• When lowered down, the elbows form a right angle.
• When lifting up, the elbows are fully extended.
• The neck is relaxed, the head looks in front of it.
• Breathing through the nose - inhale when rising, exhale when lowering.

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

Dumbbell press up

It is better to perform this exercise while sitting on a chair with a back, legs should rest well on the floor, on a full foot, 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 next to the body. Movements should be unhurried and performed in sync with breathing.

Other variations of this exercise:

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

Squats

The initial posture is the same as in a classic squat: legs are shoulder-width apart, the spine is straight, arms are lowered. Taking a breath, knees should be smoothly bent until the hips are parallel with the floor, arms extended forward to maintain balance.

Onsite lunges

Key points of correct lunges:

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

You can do attacks both on the spot and during a step forward, if the space in the house allows. And also this exercise, if desired, is complicated by dumbbells.

Plank

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

Execution options:

• You need to stand on your elbows and lean on your toes. Keep your head straight. You can complicate the task by alternately lifting 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 up.

Raising the pelvis with support on the bench

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

Jumping rope

There are several principles for the correct execution of jumps:

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

In the first week of training, it is recommended to jump rope no longer than 10 minutes a day, and increase the execution time and load every week. That is, one should not be limited to classic jumps on 2 legs strictly up, but alternate - jumps on one leg, respectively changing them or jump forward / backward, right / left.

Jump squat

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

The starting position is standard - put your feet shoulder-width apart, feet slightly turned to the sides. When doing squats, bringing the hips to parallel with the floor, the arms are laid forward in front of you. On exhalation, pushing off the floor with the heels, during the jump, the arms are pulled back behind the back.

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

Stretching

Pros of stretching:

• The muscles of the body are in good shape.
• Blood flow improves, which gives you vigor for the whole day.
• Girls are becoming more graceful.
• There is less chance of injury while exercising.

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

1. Stretching in dynamics.Muscles are stretched through active movements, with an emphasis on increasing the amplitude. The simplest examples are kicks, lunges.
2. Stretching in static (motionless).With this stretch, it is important to stay in the stretched position for as long as possible. Unpleasant sensations will be inevitable, but it is not recommended to endure pain, it is fraught with rupture of muscle tissue. Such exercises are done in several repetitions.

General recommendations:

• Calm breathing. It should not be retained, it is important that oxygen actively enters the body.
• Build up 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 static.
• The 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.

Stretching the gluteal muscles:

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

Exercise for the back and abs:

• From a prone position, leaning on straight arms, lift the upper body. The shoulders should be as extended as possible, the head should be pulled back, slightly bent.
• Getting on all fours, without haste, bends are made in the back - up and down. In this case, the movements of the head are respectively opposite: back up - the head is lowered to the floor, back down - looking at the ceiling.

Raising the body

If the feet rise during the swing of the press, you can put them under the sofa or squeeze something heavy with them.

Classic body lift:

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

The number of repetitions depends on the initial training. From 20 to 40, you can do 3 or 4 reps.

How to use your legs:

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

How to end a workout correctly

General recommendations:

1. It is important to end workouts at home by bringing the heart rate to a calm state, for this you can walk around the room, raising and lowering your arms above your head, inhaling and exhaling deeply. Or do some light stretching exercises.
2. Restore water balance. It is better to drink water throughout the workout, but if the prescribed rate is not drunk, then this must be done at the end of it. As for the temperature, the water should be warm. The throats are calm, for better assimilation by the body.
3. Proper nutrition. Even if the workout is aimed at losing weight, fasting after burning calories is contraindicated. The best meal options are a banana smoothie or a protein shake. These 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, in order not to give up the idea of ​​playing sports at home, you need to praise yourself every time. Saying mentally or out loud in front of the mirror "I am great, keep it up" is not difficult, but it will bring great benefits.

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 beginners, 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, the number of exercises can be increased 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 for sports, here everyone chooses based on their preferences and biorhythms.

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Specialist tips for organizing physical activity

Each coach has his own approach to organizing the loads, but there are general principles, based on which, you can count on a positive result when training at home.

Recommendations:

• Warm-up is required before class.
• 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.
• Build up the load gradually.
• After finishing your workout, do exercises to calm your heart rate.

Workouts need to be monitored, it is very easy to do this at home. You can start a regular notebook or application, the main thing is to record the planned and completed exercises.

Article design: Svetlana Ovsyanikova

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