It doesn't 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 home training is the old, good mirror that will show exactly where and what to work, and also help control the training process.
"Burpee"
An exercise that not only involves a large number of muscle at work but also burns calories also due to the complexity of 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.Get back legs - your issue should be in the same position as for the holidays.Make a quick push.Without a pause, return to the meeting position.
Raise as high as possible.Return to the starting position and repeat the movement.
"Twistting Double"
Rectus abdominal muscles work.Perform three approaches of 20-30 repetitions.
Take the stretched position.Raise your feet as if you were sitting in a chair.Keep your palms near your head and straighten your elbows toward your knees.At the same time, pull your knees toward elbows and elbows - towards your knees due to the chest raising.Return to the starting position and repeat the movement.
"Back backs with the simultaneous breeding of the hands on the sides"
Work: large gluteal muscles, hips and deltoid muscles.Perform three approaches 15 times on each leg.
Get up well: the legs together, the hands with small dumbbells are located along the matter.
Take a step back with one foot, and then go down so that at the bottom point between the lower leg and the thigh, which is located, a right angle is formed.
At the same time with one step back, spread the arms straight to the sides in parallel to the floor.
Return to the starting position and make a recurrence from the other leg.
“Planck”
A suitable and simple exercise to strengthen the abdominal press muscles, back, leg muscles, arms and buttocks.Just keep in mind - it's best to perform this exercise in front of the mirror!Do three to five approaches.
Put a rick gymnastic gym on the floor, get a horizontal position-a lies accent.Pull the body, leaning on two drops - elbows or forearms and socks of the foot.Keep your back flat so that you can mentally draw a straight line from head to heel.Strengthen the abdominal muscles and make sure that the middle department does not hang in the middle, and the fifth point is not raised.Sleep in this position for 30-60 seconds.