To create the perfect figure, professional fitness instructors recommend doing a set of simple exercises... Workouts, in duration, usually not exceeding 10 - 20 minutes, will evenly work out the muscles of the whole body, locally reducing the amount of subcutaneous fat in problem areas.
Exercises for every day for a perfect figure at home
Knowledge of the technique for performing loads of this type will allow you to avoid injuries and make classes as effective as possible.
Exercises for a perfect figure for every day
Exercises for every day for an ideal figure should be simple, but capable of bringing the first visible results after a few weeks of regular training. Only in this way an athlete, exercising at home, will be able to maintain his motivation and exercise until he reaches the initially set goal.
For arms and shoulders
In order to work out the muscles of the arms and shoulders at home, it is recommended to perform exercises that involve both your own weight and additional sports equipment, for example, dumbbells.
Before training, it is necessary not only to warm up the body, preparing it for the upcoming load, but also to set the pace for the work of the cardiovascular system.
Exercise
The technique of its implementation
Circular rotation with weights
In the hands of the hands, fix the dumbbells of the working mass (in the absence of the usual sports equipment, you can use water bottles, a liter and a half in volume, or books convenient for sports as weighting agents); push the chest forward; place your legs at shoulder distance; raise the chin.
Bring the upper limbs to the sides, without changing the position of the body.
Controlling the frequency of breathing, perform 10 circular rotations with your hands in a clockwise direction, avoiding sudden movements. In the exercise, only the lower parts of the upper limbs work up to the elbow joint (hand and forearm).
Change the direction of rotation and perform 10 circular movements counterclockwise.
Take a deep breath and, releasing the air drawn into the lungs, slowly lower your arms, thus taking the starting position (PI).
Lifts of weights through the sides
Stand up straight; distance the feet from each other at a distance of 15-20 cm; bend your back slightly forward in the thoracic spine; pick up the weighting materials.
As you exhale, raise your arms to the sides until a right angle forms between the upper limbs and the body.
Fix the position for 5-7 seconds.
Lower your arms as slowly as possible to their original position.
Without pauses in the lower position, perform the required number of repetitions of hand swings to the sides.
Shoulder rotations
Take a stable upright position; straighten your back; slightly lengthen the neck; place your legs at a distance equal to the space between the shoulders; pick up working weights.
Raise the upper limbs to the sides until right angles are formed in the armpits.
Perform 10 rotations with your arms clockwise, using the entire limb completely (the shoulder joint is the movable part).
Perform 10 counterclockwise rotational movements.
Repeat p.3-4 the required number of times.
Push ups
Lie on the floor, evenly distributing the total body weight between the hands, resting on the floor with the backs of the palms and the tips of the toes of straight legs.
Pull the abdomen in and make sure that all major muscle groups in the body are in tension.
As you exhale, bend your arms and bring the body as close as possible to the support, avoiding the manifestation of bends in the lower back or thoracic spine.
Without stopping, slowly return to the PI.
Press the weights up
Lie on the supporting surface with your back down.
Take the weights in your hands and press them against the chest area.
On exhalation, straighten the upper limbs, moving the weights in this way to a position above the body.
On inhalation, bend your arms and return to the IP.
For chest
Everyday exercise for a perfect figure involves working out the muscles of the chest, the tightness of which is important for both women and men. You can tighten the pectoral muscles using basic loads.
Exercise
The technique of its implementation
Closing the palms
Take an upright position; put the feet as close to each other as possible; straighten your back, raise your chin.
Bend your arms at the elbows and bring them together in the chest area, placing the backs of the palms against each other.
Inhaling deeply and sharply releasing air from the lungs with a powerful jet, squeeze your palms as tightly as possible, as if trying to move your hands from their starting position. At the moment of tension, only the muscles of the chest should be involved.
Fix the state for 20 seconds.
Relax the upper limbs slowly for 10 sec.
Repeat steps 3-4 as many times as necessary.
Breaking the walls
Stand in the doorway; position the legs in an arbitrary position; straighten your back; look straight ahead; spread the arms to the sides, fixing the backs of the palms on the lateral parts of the opening.
On exhalation, strain the pectoral muscles, as if trying to spread the walls to the sides, expanding the door arch.
Fix the position for 20 seconds, then pause for no more than 5 seconds.
Repeat steps 2-3 as many times as necessary.
Breeding weights from a prone position
Lie on a horizontal surface; press the lower back to the support; bend your legs at the knees and rest your feet on the floor; fix dumbbells or handy weights in your hands.
On exhalation, without bending, spread the arms to the sides, directing the backs of the palms with additional weights up.
Return the upper limbs to their original position and, without stopping, repeat step 2 the required number of times.
Dilution of weights from a standing position
Stand up straight; set the feet apart from each other at a distance equal to the width of the shoulders; pick up weighting materials; push the chest forward.
Bend the body forward, bending your knees slightly and pulling your buttocks back. Leave your hands in a free position below.
As you exhale, spread your arms to the sides, without changing the inclined position of the body.
Bench press lying on the fitball
Lie on the fitball with your back down (the fulcrum should be on the chest area); bend your legs at the knees and rest your feet on the floor; hold one weight with both hands.
Simultaneously with exhalation, "squeeze" the muscles by moving the dumbbell over you.
Return your hands to the SP, trying not to change the position of the body, constantly balancing on the fitball.
For abdominal muscles
Everyday exercise for a perfect figure will help strengthen your abdominal muscles, as well as speed up blood circulation and lymph flow in the pelvic region. This contributes not only to the external transformation of the athlete's body, but also to the improvement of his health.
Exercise
The technique of its implementation
Crunches or crunches
Lie on a firm supporting surface; press the lower back; bend your legs at the knees and rest your feet on the floor; place your arms behind your head or cross over your chest.
Tear off the upper part of the body (to the shoulder blades) from the support, as if trying to reach the knees with the chin (on exhalation).
Lower your back to the floor (while inhaling) and at a moderate pace perform the required number of crunches, controlling the frequency of your breathing.
Book
Lie on the floor with your back down; stretch your arms and legs up and down, respectively; look at the ceiling.
After the next breath, making an effort with the abdominal muscles, raise the upper and lower limbs, bringing them together at a point that forms a perpendicular to the athlete's body.
Without resting, return to the PI, and then perform as many repetitions of the specified exercise on the press.
Alternating knee plank
Lie on the floor with your stomach down.
Tear the body away from the support surface, distributing the weight evenly between the hands on the elbows and the toes.
Feel the extreme tension of all the muscles in the body.
On exhalation, without changing the initial distance of the body from the floor, bend one leg at the knee and pull it to the chest, while simultaneously turning the knee in the appropriate direction.
Return to IP.
Perform p. 4, using the other leg.
Full body lifts on the press
Lie on the floor with your back down; cross your arms in the chest area or straighten them and bring them straight out in front of you; stretch the legs in a natural position, fixing it additionally from above (for example, the front part of the foot can be placed under the sofa).
On the exhale, take a sitting position, without bending your back and while lifting, using exclusively the abdominal muscles.
Return to PI, avoiding abrupt changes in body position or limbs.
During this exercise, care must be taken to keep the neck and lower back relaxed. Otherwise, such a load can provoke muscle overstrain, which contributes to the occurrence of pain in the athlete's body in the post-workout period.
Rock climber
Take a horizontal position with the stomach down, choosing the floor as the supporting surface.
Tear off the body from the support, distributing the mass between straight arms, standing on the backs of the palms, and toes of straight legs.
Tighten the muscles of the whole body as much as possible.
Alternately pull the lower limbs to the chest, bending them for this at the knee. The pace of the exercise is moderate.
For thighs and buttocks
Exercises for every day for an ideal figure, aimed at working out the lower body, are especially relevant for the fair half of humanity.
Basic loads, which can be performed even at home or during a break at work, will help to tone the buttocks and hips, since they do not require a large amount of energy consumption.
Exercise
The technique of its implementation
Leg curls at the knee
Take an upright position; put the feet apart from each other at a distance equal to the width of the shoulders; bend your back slightly in the thoracic and lumbar spine; straighten your arms and bring them out in front of you, raising them to chest level.
As you exhale, bend your knees and bring your buttocks closer to the floor until a parallel is formed between the floor and the back of the thigh. At the time of squatting, it is important to ensure that most of the athlete's weight falls on the heels, and the knees do not go beyond the visual boundaries of the feet.
Straighten the lower limbs and return to the IP.
Forward lunges with weights
Stand up straight; put feet close to each other; place your hands on the belt; raise the chin; straighten your shoulders.
Simultaneously with the exhalation, step forward with your left leg, bend it at the knee and perform a squat. When at the lowest point, the body weight must be distributed evenly between the two limbs.
After fixing the position for 2-3 seconds, take the original position.
Glute bridge
Lie on a hard surface with your back down; bend your legs at the knees and rest your feet on the floor; place your hands in a free position along the body; look up; pull in the stomach.
Leaning on the feet, tear the buttocks off the floor, lifting them straight up as high as possible.
Fix the position for as long as possible.
When the muscles of the buttocks and back of the thigh begin to tremble, perform several pushing movements with the hips upward, as if "clogging" the muscles.
Slowly return the lower body to the PI.
Leading the legs back
Get into the "on all fours" position; straighten your back; direct your gaze to the floor so that the neck is an extension of the body.
Take your right leg back and, without bending, bring it up.
Fix the position for 3 seconds.
Return the lower limb to its original position and do the same with the other leg.
Raising the legs to the sides from a prone position
Lie on your left side, choosing the floor as a reference surface; straighten your legs; strain the stomach and buttocks as much as possible; minimize backbends.
As you exhale, raise your right leg as high as possible.
Without stopping at the top point, return to the IP.
Repeat the above steps at a fast pace the required number of times.
Roll over onto the right side and, observing paragraphs 1 - 4, work out the lateral surface of the left thigh.
For legs
To maintain your figure in ideal shape, it is recommended to complete the daily set of exercises with a load on the lower body - legs. Such training helps to reduce the amount of subcutaneous fat, increase the endurance and strength of the athlete.
Exercise
The technique of its implementation
Sumo squats
Take an upright position, spreading your feet apart as wide as possible; place your hands on the belt or fix the weighting agent in your hands; turn the feet into the opposite position.
As you exhale, bend your knees and lower your buttocks to the floor until straight lines form in your hips. If it is necessary to increase the load, it is allowed to perform squats below the specified level.
Without pausing, slowly return to the PI, leaving your legs slightly bent.
Abduction of the lower limbs
Stand near the wall, facing it; place the backs of the palms in front of you; put your feet as close as possible.
Alternately, at an average pace, take the lower limbs back, lifting them as high as possible from the floor.
Pause for 5-10 seconds.
Turn to the wall with your right side and work the left limb the required number of times with similar abductions of the leg up.
Turn your left side to the wall and repeat the described steps the required number of times.
Jumping out of the bottom
Stand up straight; place the legs apart from each other at a distance equal to the space between the athlete's shoulders; put your hands on your belt.
Squat down, bending your knees and pressing your buttocks to your calves as much as possible.
On exhalation, jump out of the bottom point, rising as high as possible above the floor.
Without stopping in a neutral position, after the jump, squat down again.
Perform the required number of jumps, then return to the IP.
Steps in place
Take an upright position; distance the feet from each other at a distance of 20-30 cm; put your hands on your belt; straighten your back.
Sit down, slightly bending the lower limbs at the knee joints, and push the body forward.
Leave the right leg to the side, straightening the "exit".
Return the leg to the IP.
Repeat steps 3-4 at a fast pace the required number of times.
Leave your left leg aside and do the same on the other side.
Squat "lock"
The principle of performing this exercise is as similar as possible to classic squats. The only difference is that in this case, throughout the entire work with the leg muscles, it is necessary to keep them as close to each other as possible.
10-Minute Full Body Tightening Exercise
A set of exercises for tightening the whole body should start with a warm-up, and end with a hitch.
The time spent on such stages is not included in the calculation. total duration of express training:
Running in place with a high hip lift - 2 min.
Forward lunges with weights - 3 * 10.
Knee push-ups - 10 reps
Plank with alternate turn of the knees - 3 * 5.
Twisting from a prone position - 30 reps.
Abduction of the legs to the sides and back - 15 for each direction.
Jumping from the lowest point - 2 min.
To achieve a visible result from express training, you must perform them daily, gradually increasing the load and the number of repetitions.
As a physical activity for every day, it is not recommended to choose a long-term complex consisting of more than 10 exercises for different muscle groups. Achieving the ideal figure can be done with basic training that can work the muscles of the whole body without expending a large amount of the athlete's physical and emotional resources.
Knowledge of the execution technique, as well as the principles of the combination of exercises, will make it possible to independently draw up a training program even for a person who is far from the world of sports.
