No matter where to play sports: at home or in a fitness center, the main thing is to choose effective exercises that will help you achieve the desired goal.
“The most important motivation for independent training at home is the old nice mirror that will show exactly where and what you need to work on, and also help control the training process.So that you really do exercises correctly, look at the images below and repeat.
"Burpee"
An exercise that implies not only a large number of muscles in work, but also calories due to the complexity of the execution.Perform three approaches 15-20 times.Take the team's position, in which the palms are located on the ground in front of you.Take your legs back - your case must be in the same position as for push -ups.Make a quick boost -UP.Without break, go back to the squat position.
Raise as high as possible.Go back to the starting position and repeat the movement.
"Double torsion"
The rectus abdominal muscle works.Perform three approaches to 20-30 rehearsals.
Take the position to lie down.Lift your legs as if you were sitting on a chair.Keep your palms near your head and direct your elbows to your knees.At the same time, pull the knees to the elbows and elbows - to the knees due to the rise of the chest.Go back to the starting position and repeat the movement.
"Lugs with the simultaneous breeding of the hands on the sides"
Work: large gluteal muscles, hips and deltoid muscles.Make three approaches 15 times on each leg.
Get up well: legs together, hands with small dumbbells are located along the case.
Get a step back with a foot, then descend so that in the lower point between the lower leg and the thigh, which is located at the front, a right angle forms.
Simultaneously with a step back, spread the straight arms strictly on the sides to the parallel with the ground.
Go back to the starting position and repeat the other leg.
"Planck"
A practical and simple exercise to strengthen the muscles of the abdominal press, back, legs of the legs, arms and buttocks.Keep in mind - it is better to do this exercise in front of the mirror!Make three to five approaches.
Put a Rick gymnastics fitness on the ground, take a horizontal position - an accent set up.Pull the body, relying on two points - elbows or forearms and foot socks.Keep your back flat so that you can mentally draw a straight line from your head to heels.Strengthen the abdominal muscles and make sure that the middle department does not hang on the middle and that the fifth point is not high.Sleep in this position for 30 to 60 seconds.