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The best exercises for training at home

Лучшие упражнения для тренировки в домашних условияхKeep yourself in good shape.

The key to the harmony of the body and PEP – a regular exercise routine. And if there is no fitness center, you can have a great body pump at home without special equipment.

Start with a warm up within 10-12 minutes you can dance, alternate walking and Jogging in place with raised knees, to perform joint exercises. When the muscles and ligaments warmed up, accelerate the metabolism, you can start to exercise.

1. Jumping

Stand facing the wall, feet shoulder width apart. On the inhale, perform the squat without lifting feet from the floor, put your weight on your heels. For the balance of the output arms forward. On the exhale, jump out of a sitting position and touch the wall, hands straight up. Try to get the hands as high as possible when jumping.

Do: 3 sets of 6-8 reps.

Working on: front thighs, glutes, back muscles, calves.

2. Pushups

Stand facing a wall, feet shoulder width apart. Place your palms on the wall on a line with the shoulder joints, the arms are straight. Raise up on toes, press away from the wall, directing the elbows to the sides. Return to starting position.

Perform each exercise in a brisk pace, bending your elbows to a right angle. Try to touch the chest wall.

Do: 3 sets of 10-15 reps. On the inhale bend the elbows, exhale and press back to starting position.

Study: large pectorals, triceps, deltoids, rectus of the abdomen.

3. Squats in the lunge

Stand with your back to the wall at a distance of about one meter. Feet parallel, shoulder width apart. Make a lunge back with your left leg, press your foot into the wall at a height of 10-20 cm. Do squats in the lunge, the knee of the right leg should not go beyond the toe.

Do: 2 sets of 8-10 reps with each leg. On the inhale, squat, exhale, straighten the standing leg in front.
Working on: front thighs, large buttocks, posterior muscle group of thigh, extensors of the back.

4. Strap

Stand with your back to the wall and exit into the bar on straight arms, leaning feet on the wall. Your body from head to foot should be parallel to the floor. Hold the body position, keeping the stomach sucked.

Do: 3 sets of 20-60 seconds. Breath deep calm.

Working: the abdominal muscles, the gluteal muscles, the muscles of the back of the thighs, the dynamic stabilizers of the body.

5. The rise of the pelvis

Lie on your back face the wall. Feet on the wall shoulder-width apart, knees at a right angle. Lift your pelvis up, aligning the body to a straight line from shoulders to feet. Return to starting position.

Do: 3 sets of 10-15 reps. On the inhale starting position, on the exhale lifting of the pelvis.

Working: the abdominal muscles, the gluteal muscles, the muscles of the back of the thighs, calf muscles.

6. Press

Lie on your back face the wall. Straighten your legs along the wall, pressing close to the wall hips, feet pull it up. Follow the diagonal twisting body, reach your palms alternately to the right and left foot, on the diagonal. Raise the blade only, keeping the pelvis still.

Do: 4 sets of 5-8 reps in each direction. On the inhale starting position on the exhale twisting of the body.
Working on: internal obliques, transverse abdominis, rectus of the abdomen.

For classes you will need comfortable non-slip shoes. Before to start, prepare drinking water and ventilate the room. And remember: no equipment – no reason to take time off from training!

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