It doesn't matter to practice 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 gentle mirror that will show exactly where and what you have to work and will also help you control the training process. In order to really perform exercises correctly, look at the images below and repeat. By the way, if you perform this set of exercises from two to three times a week-figure perfect is guaranteed to you!"
"Burpee"
An exercise that not only involves a large number of muscles in the work, but also burns calories due to the complexity of the execution.Perform three approaches 15-20 times.Take the position of the team, in which the palms are on the floor in front of you.Reports the legs: your case should be in the same position as push -ups.Make a quick push -Up.Without a break, he returns to the Tozza position.
Lift as high as possible.Back to the starting position and repeat the movement.
"Double Twisting"
The abdominal muscle of the rectum works.Perform three approaches of 20-30 repetitions.
Take the position of lying down.Raise my legs as if I were sitting in a chair.Keep the palms of the hands near the head and dirig the elbows towards the knees.At the same time, he pulls his knees towards the elbows and elbows - towards the knees due to the rise of the chest.Back to the starting position and repeat the movement.
"He resounds with the simultaneous breeding of the hands on the sides"
Work: large buttocks, hips and deltoid muscles.Perform three approaches 15 times on each leg.
Get up without hitches: the legs together, the hands with small dumbbells are located along the case.
Take a step back with one foot, then go down so that in the lower point between the lower part of the leg and the thigh, which is located in front, a right angle is formed.
At the same time a step back, spread the arms straight strictly on the sides in the parallel with the floor.
Back to the starting position and repeat from the other leg.
"Planck"
A convenient and simple exercise to strengthen the muscles of the abdominal press, the back, the muscles of the legs, arms and buttocks.Keep in mind: it is better to perform this exercise in front of the mirror!Do from three to five approaches.
Put a Gymnastic Fitness Rick on the floor, take a horizontal position, an emphasis that lies.Pull the body, relying on two points: elbows or forearms and foot socks.Keep your back flat so you can mentally draw a line straight from your head to the heels.Strengthen the abdominal muscles and make sure that the average department does not block in the middle and the fifth point is not raised.Sleep in this position for 30-60 seconds.