Exercises for weight loss. Sets of exercises Breathing exercises as a way to improve the health of the body

15.12.202027.05.2017

Ecology of health and beauty: This universal complex includes exercises for all muscle groups. It is suitable for beginners...

This universal complex includes exercises for all muscle groups. It is suitable for both beginners and trained individuals.

Combine this charge with stretch for various muscles and perform daily.

Within a few weeks you will notice a difference, and after two to three months the muscles will become much stronger and more prominent.

It is advisable to supplement the complex aerobic training , which are useful for cardiovascular system and increase muscle tone. Choose an activity you like:

swimming,
aerobics or gymnastics,
running,
training on simulators, etc.

This exercise will help increase the tone of all muscle groups. It will not take much time: in addition to a two-minute warm-up, one cycle of exercises (set) will take 8 minutes, respectively, 2 sets - 16 minutes, and 3 sets - 24 minutes.

Finish the exercises with a simple five-minute stretch of all muscle groups.

Recommendations for performing exercises:

Don't exercise on a full stomach.
For classes choose a flat, hard, horizontal surface(the floor is best), if necessary, place a blanket or rug on top. Make sure the surface is not cold or slippery.
Before starting exercises, be sure to warm up your muscles with a short warm-up for 3-5 minutes. You can work out on a cardio machine at the lowest speed (low level). This will help prepare the muscles for work and avoid sprains and injuries.
Save correct posture – this will increase the effectiveness of the exercises.
Each exercise do it measuredly and diligently.
Repeat each exercise 8-10 times. If it’s difficult out of habit, reduce the number of repetitions.
Start with one approach - one cycle of exercises with 8-10 repetitions. Over time, increase the number of approaches to 2, and then to 3, as muscle strength and endurance increases. The break between approaches should be short (no more than 30 seconds).
After training, stretch all your muscles, which will help avoid pain and increase flexibility.

Set of exercises

Warm-up

Start with circular swings hands, after twenty seconds, begin to march in place, gradually increasing the speed, raising your knees higher and higher and waving your arms more strongly. Do this for two minutes.
Spread your legs and place your hands on your hips. Rotate your hips first clockwise and then counterclockwise for a minute.

Squats

Starting position: standing, feet shoulder-width apart.

Execution: Bend your knees until your hips form an angle of about 45 degrees to the floor. Stretch your arms forward for balance. Slowly return to starting position.

Complicated version: after a few weeks, when the muscles become stronger, try to squat deeper (this is more difficult), but not all the way - so that your thighs are parallel to the floor.

Swing your legs

Exercise for hips and buttocks

Starting position: standing, feet shoulder-width apart, right hand on hip. If desired, rest your left hand on the table or back of a chair.

Execution: take your right leg forward, touching the extended toe to the floor. Perform wide circular movements with your right leg: forward/to the side/back/to the starting position. The toe lightly touches the floor. Do 8-10 repetitions with your right leg, then swing with your left leg.

Complicated version: increase the load by wrapping elastic bandages around your ankles.

Side bends

Exercise for oblique mice of the back and abdomen

Starting position: standing, feet shoulder-width apart, left hand on the back of the head, on the right - a dumbbell or a weight weighing 1 kg.

Execution: lean to the side, then slowly return to the starting position. Do 8-10 bends to the right, then repeat the bends with a dumbbell in your left hand.

Complicated version: gradually increase the weight of the dumbbell.

Straight twist

Exercise for the rectus abdominis muscle

Starting position: lying on your back, knees bent, feet on the floor, palms on the back of your head.

Execution: As you exhale, lift your head and neck off the floor, lifting them a few centimeters. As you inhale, slowly lower yourself to the floor. Use caution if you have neck pain.

Reverse twist

Exercise for transverse muscle belly

Starting position:

Execution: As you inhale, tighten your abdominal muscles from your navel to your pubic bone. As you exhale, sharply pull your hips towards your chest, continuing to tense your muscles. Slowly return to the starting position.

Complicated version: Raise your shoulders slightly so that they touch your knees each time.

Lateral twist

Exercise for obliques of the abdomen and waist

Starting position: lying on your back, knees bent, legs raised parallel to the floor, ankles crossed, palms on the back of the head.

Execution: As you exhale, lift your right shoulder off the floor and pull your elbow toward your left knee. Make sure your buttocks are in contact with the floor. Slowly return to the starting position. After doing 8-10 repetitions with the right shoulder raised, do repetitions for the left one.

Complicated version: Gradually pull your elbows closer to your knees.

Basket

Exercise for the lower back

Starting position: lying on the floor face down, arms along the body, hands resting on the buttocks with the back.

Execution: exhaling, slowly raise your head and neck. Look at the floor. The palms should move slightly down. Slowly return to the starting position.

Complicated version: change the starting position: the right arm is extended forward, the left is bent, the hand is under the head. At the same time as you lift your head and neck, raise your outstretched arm. Perform 8-10 repetitions on each arm.

Push-ups

Exercise for mouse chest and shoulders

Starting position: standing on all fours, back straight, hips making a right angle with the floor, hands shoulder-width apart, fingers pointing forward.

Execution: slowly lower your chest as low as possible to the floor, then slowly return to the starting position.

Complicated version: perform the exercise by moving your arms and shoulders forward, crossing your ankles and straightening your legs. Use caution if you have sore joints. published

Stretching is one of the main means of developing flexibility.

For neck muscles:

Head tilt to the right with grip right hand behind the head (then also to the left).
While lowering your hand, add an upward rotation of your head.
Tilt your head forward, hands behind your head, elbows forward.

Biceps brachii:

Hands forward, palms forward, fingers clasped.
Hands back down with fingers clasped.

Deltoids:

Right hand forward to the left, left hand below, forearm up, palm back.

Triceps brachii:

Right hand up, forearm down, left hand up, forearm inward with a palm grip on the elbow or forearm of the right hand.
Bend forward, arms back, with your left hand grab the middle of the forearm of your right hand.

Back muscles:

Half-bend forward with your head tilted forward, arms up, clasping your hands.
Bend your arms on your hips with your head tilted forward.
Bend forward with your head tilted forward, hands locked under your hips.
Sit on the heels of your legs apart with your arms tilted forward. Stretch your arms forward upward.
Sit with your legs bent, hands gripping under your knees. Round your back, stretch up.

Rectus abdominis muscle:

Lying on your forearms, half bend back.

Obliques:

Half bend forward to the right, hands up in the lock.
Tilt to the right, left hand up, right hand resting on the thigh.

Calf muscles:

From a closed stance, step forward with your right hand and lunge.

Popliteal ligament:

Step the right one back into a half-squat with a half-leaning forward, the left one forward on the heel, hands resting on the thigh.
Sit with the left one bent, the right foot extended. Bend forward with hand grip ankle joint.
Sit down with your legs bent and with a grip at the ankle joint, bend your right hand forward or forward upward.

Quadriceps femoris:

Swinging the shin back with one or two hands grabbing the ankle joint.
Standing on your knees. Bend the left one back with a grip of the ankle joint with your left hand, press it to the gluteal muscles.

Biceps femoris:

Right leg forward, shin down, grab the middle of the shin with your hands.

Adductor and tender muscle:

Lunge right to the side, left to the side with support on the heel.

25. Sit your legs apart, bend forward with your arms, resting on your forearms.

Create a set of physical exercises for women of the first period mature age to develop strength endurance using one of the types of physical training and justify the feasibility of its use. (OK-7, OPK-2, PK-18)

To develop strength endurance, you can use general or global fitness programs, where more than 2/3 are involved muscle groups and regional from 1/3 to 2/3 using various types burdens.

Strength endurance is developed by the method of non-limiting efforts with a normalized number of repetitions: the weight of the weight is 30-40% of the maximum, the number of repetitions is 16-24, the number of approaches is 3-6, rest is 2-3 minutes, the pace of the exercises is average, the speed of overcoming movements is average. The method helps reduce the fat component and improve strength endurance and muscle definition.

Exercises are performed with weights (body bar, dumbbells).

1. Basic exercises for the muscles of the legs and buttocks (2-3x16):

Squat with narrow setting legs

Squat with broad setting plie legs

Lunge squat in the sagittal plane (forward)

Front lunge (to the side)

2. Isolated exercises for the muscles of the legs and buttocks (3x16):

Leg extension

Leg abduction

Adduction of the leg

3. Exercises for the abdominal muscles in i.p. lying on your back (3x16):

Twisting the upper body

Twisting the bottom of the body

Simultaneous twisting

Twisting movement of the body with simultaneous movement of the arm (for the oblique abdominal muscles).

Compose a set of physical exercises for men in the first period of adulthood to develop their own strength abilities using one of the types of physical training and justify the feasibility of its use. (OPK-2, PK-18)

79. Make a wellness plan physical training for men in the first period of adulthood to develop general endurance using one of the types of physical training and justify the feasibility of its use. (OPK-2, PK-19)

General endurance can be developed using cardio equipment. A wide variety of cardio equipment involves performing movements on them by working only the lower part of the body - the legs, and the whole body at the same time (legs, torso, arms), which implies an increase in the number of muscle groups involved in the work and an increase in energy consumption.

In this regard, cardio equipment can be used:

1 – regional – involving only the legs (exercise bike, treadmill, stepper)

2 – global, where the whole body is involved at the same time (rowing, raider, eleptic).

Various versions of the method for developing endurance are used in computer programs of modern cardio equipment.

Uniform method - increases overall endurance and is suitable for beginners and people with low levels physical training.

Variable continuous method - combination of loads of different intensity

The interval method consists of alternating intervals with high and low intensity work.

Load-rest cycles are typically repeated five to ten times, depending on program goals and response to training.

Character interval training and the impact on the body of those involved is determined by the following factors:

On cardio equipment: a combination of work of different intensity (for example: 5 minutes - walking or running at low intensity, 5 minutes - high intensity).

80. Make a plan for health-improving physical training in step aerobics for girls and justify the feasibility of its use. (OK-7, OPK-2, PK-19)

Step aerobics is an aerobic program of low and high intensity, using a step platform, including a block of strength exercises aimed at developing large muscle groups using various equipment (dumbbells, body bars).

The program offers three levels of difficulty of exercises: beginner, intermediate, complicated.

Target entry level– training in technique and fluency in basic steps and hand movements.

Intermediate level involves coordinated movement of the arms and legs. When learning more complex movements, the method of dismembered learning was used. First, movements are learned with the legs, then with the arms, and only then is a complete motor action performed. The study of new movements must be strictly consistent, systematic and be a combination of previously learned elements. The finished combination is practiced in its entirety, performed repeatedly to musical accompaniment.

A high level involves conducting a difficult coordination lesson. When performing exercises using a platform, the muscles of the upper body work mainly in a tonic mode, which allows you to keep the torso in the correct position. The main load falls on the muscles of the lower body. Additional hand movements make it possible to simultaneously educate and strength endurance muscles of the upper limbs. Exercises for the arms are selected taking into account the logical, coordination-based relationship with leg movements, as well as taking into account the factor of influence on the main muscle groups.

81. Make a plan for health-improving physical training on slide aerobics for women in the first period of adulthood and justify the feasibility of its use. (OK-7, OPK-6, PK-19)

Slide aerobics - a high-intensity activity health aerobics athletically oriented, trains the cardiovascular system, develops endurance, and also strengthens the leg muscles, especially the adductor and abductor groups of the hip.

Classes on slides are conducted to rhythmic music with an average frequency of 130 to 145 accents per minute.

The duration of the entire lesson is 55-60 minutes. Accordingly, time is distributed: 8-12 minutes – warm-up, including the simplest combination of basic steps, pre-stretching.

The main part - 15-20 minutes, consisted of four sections:

- “retracting”, associated with a gradual increase in the load on
cardiovascular and respiratory systems. The basic steps used in slide aerobics follow the structure of the basic steps of classical aerobics;

- “peak” aerobic exercise. The main type of movement of this type of aerobics is moving the body by sliding in the frontal plane sideways, face forward, back forward, with arm movements in different planes;

- “transitional” – a gradual decrease in the intensity and amplitude of movements (sliding without hand movements);

- “ground” – strength training, where muscle groups that were less involved in the main work were worked out. These are the abs, buttocks, back, chest, arms.

The final part included stretching exercises in a static mode. The purpose of which is to prevent muscle pain, acceleration of metabolic processes in muscles.

82. Make a plan for health-improving physical training in fitball aerobics for women in the second period of adulthood and justify the feasibility of its use. (OK-7, OPK-6, PK-19)

Preparatory part: aerobic steps in i.p. sitting on the ball, pre-stretching.

Main part: aerobic exercise in i.p. sitting on the ball: basic steps with and without changing the leading leg. Strength exercises in IP:

1. Sitting on the ball. Sed is performed in the center of the ball, angle at hip joint– about 90°, feet shoulder-width apart, back straight. Exercise: single-joint exercises on the arm muscles.

2. Lying with your back on the ball.

Exercises: lifting the pelvis, lifting the body, hands behind the head, also turning to the right (left) side;

3. Lying on your back, legs (shins) rest on the ball. Hands can be behind your head or crossed over your chest.

Exercise: flexion-extension of legs at the hip joints

Lying on your back, fixing the ball with your feet (knees). Knees at an angle of 90 degrees.

4. Lying on your side, your upper leg (shin) rests on the ball. The upper leg is straightened, the lower leg is bent at an angle of 90 degrees. One arm lies under the head, the other is bent in front of the body with the hand resting on the floor. Exercise: body lift, leg lift,

5. Stand on one knee, the other straight leg is moved to the side in a non-turning position. Both hands rest on the ball in front of the body (one hand can rest on the floor). The head, torso and abducted leg are on the same line.

6. Side emphasis on the ball. Both hands rest on the ball in front of the body (you can bottom hand lean on the floor). The thigh touches the ball tightly, watch correct position back and pelvis.

7. Focus on your knees with your stomach resting on the ball, hands on the floor. Your knees may be slightly raised off the floor.

Exercise: lifting the leg and opposite arm upward, symmetrical lifting of the arm and leg; hands behind the head, lifting the body up; hands on the floor, lifting legs at the same time;

8. Lying position with your stomach down, the ball under your hips (under your feet). Elbows slightly bent, shoulders above wrists, abdominal muscles tense. From i.p. Push-ups are performed, walking on hands while rolling the ball under the hips.

Final part: stretching in static mode of muscle work.

Choose the most effective exercises for persons with cardiovascular diseases in remission. Justify the feasibility of their use. (OK-5, OPK-6, PK-16, PK-17, PK-32)

The most optimal physical activity for people with respiratory diseases is aerobic exercise in the moderate power zone. The volume of this load should be 15-25 minutes, depending on the condition of the student. Exercises on cardio equipment, basic low-intensity aerobics, swimming and water aerobics can be used as remedies. When doing strength exercises, it is recommended to use primarily the starting positions sitting and lying down, and minimize the vertical load. Under the influence of FU, BMD increases, more intense work is achieved without manifestations of ischemia, and the ability to perform exercise for a longer time increases. Improved lipid profiles (lower total cholesterol and more) high level high-density lipoprotein cholesterol), which occurs when AFS is combined with appropriate nutrition (limiting the content of saturated fats in the diet)

Hypertension– aerobic strength exercise of low power, long-term, start working with the leg muscles, be sure to include breathing and relaxation exercises.

It is forbidden: inverted positions, straining, maximum weights, static exercises on the press

Hypotonic disease - actually power loads(special attention - upper part back).

It is forbidden: long-term cyclic loads, inverted positions, allow hyperventilation during breathing exercises

Varicose veins veins – load on calf muscles with large amplitude, stretching back surface thighs, between approaches - drainage position with raised legs, elastic bandaging.

It is forbidden: perform exercises in a standing position for a long time, static load on the lower leg muscles, exclude the “seated leg extension” exercise.

Select the most effective exercises for people with diseases respiratory system in remission. Justify the feasibility of their use. (OK-5, OPK-6, PK-16, PK-17, PK-32).

Complex breathing exercises, like any other, you need to start with a warm-up: walk around the room for 5-6 minutes, preferably barefoot on a carpet or heated floor. First, make several circles around the room on your toes, arms spread to the sides, then 2-3 circles on your heels, place your hands behind your head. And at the very end of the warm-up - at outside feet, hands on the belt. Breathing is free.

1 exercise

Stand straight, arms along your body, lowered down, legs together, toes slightly apart. Inhale to the count of 1-2-3 and raise your arms up, and exhale to the count of 1-2-3-4-5 while lowering your arms down. Then hold your breath for a count of 1-2-3-4, and then, if possible, increase this pause to 8. Repeat the exercise 2-10 times.

2 Exercise

This exercise is good for the lungs - increasing their volume. Stand straight, relax your knees a little and lean forward, reaching your arms towards your legs, while exhaling completely. Then slowly return back to the starting position and straighten up. Slowly inhale deeply and hold your breath for a few seconds. After this, raise your arms above your head while exhaling air and drawing in your stomach. Repeat the exercise 2-10 times depending on how you feel.

3 Exercise

This exercise is very useful for the bronchi - it relaxes them well and strengthens them after an illness. Sit on a chair, put your hands on your knees, lean forward a little, but do not bend your back! Start breathing correctly: inhale through your nose on a count of 1-2, pause on a count of 1, exhale through your nose too - on 1-2-3-4, then pause again, but longer (1-2-3-4-5 -6). As you exhale, make the sound “mm-mm-mm-mm” with your mouth closed. Repeat the exercise 2-10 times depending on how you feel.

4. Exercise. Mixed breathing

There are 4 types of breathing: clavicular, thoracic, abdominal and mixed. The latter is the most correct, since with it all parts of the lungs work, and the body receives maximum quantity oxygen. If you learn to breathe like this, then all diseases will recede. Therefore, now I will describe to you in detail how to carry it out correctly: calmly fill the lower part of your lungs with air, while your stomach moves forward. Then the middle section begins to work, while the chest and ribs rise. The last part to turn on is the upper section - the collarbones rise, and at this time the stomach is pulled towards the spine. As you exhale, the stomach is drawn in even more, the diaphragm rises, and the chest and shoulders fall. After a full inhalation, pause. To begin with, 2-3 correct breaths will be enough, and after 3-4 weeks regular classes you will burn to bring them to 10-15. I also want to tell you that you can perform this exercise both standing and lying down - choose a position in which it is easier for you to control the correctness of the exercise. For example, I like to spend it lying on the floor, spreading a soft rug.

5. Exercise. Yogi cleansing breath

Inhale air through your nose, filling all sections of your lungs - lower, middle and upper, and hold your breath for several seconds. Purse your lips and, without puffing out your cheeks, exhale a little air loudly and forcefully. Then stop for a second and exhale the next breath with even greater force. And so exhale air in portions until all the air is out of the lungs. Repeat the exercise 2-3 times. This exercise– the cleansing breathing of yogis is very useful, since it cleanses and strengthens the lungs, resulting in the healing of the entire body.

Home workouts are great way keep in good shape without additional financial expenses (on a gym membership or purchasing exercise equipment).

A competent selection of exercises allows you to work all the muscles of our body: tone them and lose extra pounds.

In this article we will look at effective exercises for all muscle groups at home, examples of training and nuances of training.

	Description
Choose a time convenient for you	Exists large number myths regarding the best time to strength training: some people train only in the morning on an empty stomach, others try to exercise in the evening. In practice, it is best to simply choose a convenient period of time - when the body is full of strength and you are ready for a productive activity without haste. The final result does not depend on the time of day, but on the regularity and plan of your training. Important! You should not exercise after a heavy meal (the best option is 1.5-2 hours after a meal) and a couple of hours before bedtime.
Training length – 40-60 minutes	The duration of the session is especially important if you are planning to lose weight. The structure of the training includes a warm-up (warm-up exercises: running, brisk walking, jumping rope) – 10 minutes, the main part and cool-down (gymnastics for stretching the muscles of the whole body) – 10 minutes. For a set of basic exercises you have about 30-40 minutes left. Pay attention! You should not increase the duration of the training with the help of a warm-up or cool-down - these are only auxiliary elements for working on the body.
Train 3 times a week	This schedule is equally effective for both beginner and advanced levels: the muscles recover well between individual sessions, and the body is ready for a new load.
Alternating loads	Combine cardio and strength training for all muscle groups. Enough effective option(especially when losing weight) it is considered alternating strength and cardio training every day.
Use furniture	A table, stable chair, or stool can be useful for stretching and doing some exercises (for example, leg swings, reverse push-ups etc.). Important! Using furniture as a support when training at home is only worth it if your weight does not exceed approximately 70 kg.
Exercise not only in the apartment, but also in the fresh air	Training (running in the park) or pull-ups on horizontal bars will be twice as useful. If it's a little cool outside, this is an additional plus; your body will then burn more calories (energy for heating).
Modify your training program every 4-6 weeks	The most correct and efficient system exercise gradually ceases to affect the body - the human body simply gets used to a certain type and sequence physical activity. That is why you should periodically make changes to your plan. Such changes are stressful for the body, due to which the process of burning fat and increasing muscle mass will be enhanced.

Complete full body workout

Pros and cons

To the benefits complex training for the whole body include:

At each lesson, all muscle groups are involved in the work. This can help avoid atrophic processes (reduction of some areas muscle tissue in volumes).
With such a load, the body produces an increased amount of testosterone, which is necessary for the growth and timely restoration of muscle tissue.
With a fairly varied training plan (connect muscles to work from different angles, in different sequences), complete adaptation of muscle fibers to such a load is almost impossible (this contributes to constant progress).
During the same exercises, positive muscle adaptation occurs, which slows down the process muscle growth, but increases strength and endurance.

The disadvantages include the following:

Risk of increased fatigue. Quite often, athletes may experience a state of overtraining (with a lack of proper rest).
Monotonous workouts can reduce motivation for results and cause fatigue (to prevent this, try to make changes to the training plan).

What's included

Exercise	Description
Warm-up (necessary for a comprehensive warm-up of all muscles) – approximately 10 minutes	Place your hands on your shoulders and rotate your arms back and forth. Perform 10 turns. Place your hands on your waist and bend your body to the sides. The starting position is similar to the previous one, but you need to rotate your pelvis clockwise/counterclockwise. Perform jumping rope for 2 minutes without a break.
	Your feet should be shoulder-width apart and hold weights (dumbbells or water bottles) in your hands. Perform curls, performing 20 repetitions for each arm (3 sets).
For the chest muscles (fitball or stable chair required)	Take a lying position (emphasis on the upper back), legs should be bent at the knees and left on the floor for sustainable position bodies. Take the weight and gently lower it behind your head as you inhale. As you exhale, lift the weight. Perform 4 sets of 12 repetitions.
For the back	Take a classic position while lying down, palms at a medium distance. Then slowly lower chest to the floor surface. The back at this moment should be straight, the pelvis and lower back should be on the same line. Perform 3 sets of 10 reps.
For the press	Lie down on a special mat, bend your knees. Place your hands at the back of your head. As you exhale, begin to lift your body to your knees (while keeping your lower back firmly pressed to the floor surface), and then lower yourself back down. It is necessary to do 3-4 approaches of 15-20 times.
For the gluteal muscles	Sit on the floor (use a mat), keeping your back vertical without arching your lower back. Maintaining your posture, lift yourself up using your tense pelvic muscles (the position is similar to sitting in a chair). Stay at the top for 20-30 seconds and sit back down. Repeat the exercise 10-15 times.
	Take a position lying on the floor, your arms should be located along your body. Next, the pelvis is up so that the shoulders and head remain pressed to the floor. Perform 3-4 sets of 12 lifts. You can use weights - place it just below the belt line.
Cool down (necessary for comprehensive muscle stretching and eliminating tension)	Place your feet shoulder-width apart, pull one knee toward your chest and hold for 20 seconds. Do a similar movement for the other leg. Raise your left arm up and reach your fingertips towards the ceiling for 10-20 seconds. Repeat the same movement for your right hand. Stand on your knees and, bending your lower back, lower your pelvis behind your heels. Stay in this position for 10 seconds and return to the starting position. Repeat the movements 3-4 times.

Training program

Important! The best option for beginners is 2 workouts for all muscles per week.

A sample lesson plan is structured as follows:

Day 1

Warm-up: about 10 minutes.
Push-ups: 3×10.
Lifting weights up (use dumbbells or water bottles): 3x15.
Bent-over weight row: 3×12.
Squats: 3×20.
Hip raises (one leg emphasis): 3×10.
Lying body raises: 3×15.
Plank: 3x30 seconds.
Cool down: muscle stretching – 5 minutes.

Day 2

Warm-up: approximately 10 minutes.
Reverse push-ups: 3×12.
Forward lunges: 3x12.
Arm swings (using weights): 3×15.
Hip raises: 3×12.
Bent-over raises with weight: 3×15.
Lying leg raises: 3×15.
Side plank: 3x10 seconds (each side).
Cool down: stretching elements.

S. Travova, trainer of the Fitness Territories network of clubs, sports consultant

If you are planning to get rid of overweight, as well as increase the endurance of your own body, you should pay special attention to cardio exercises (running, jumping). The optimal length of such a load is more than 30 minutes. Only after half an hour, our body begins to burn fat at an average heart rate. For beginners the most the best option there will be a combination: 2 strength + 2 cardio classes per week.

Important! At an advanced level, 2 types of loads can be combined in one day according to the following scheme: perform strength exercises, and then start doing cardio.

O. Kochetova, fitness trainer at Fit.Space studio, weight loss consultant

To receive effective load you need to learn how to do everything for all muscle groups basic exercises With correct technique. Try to choose complex multi-joint exercises that use several muscles at the same time - push-ups, pull-ups, etc. As your muscles get used to regular exercise, use a variety of weights.

The main point of any workout is concentration; try to monitor your breathing and muscle function in each exercise. With a thoughtful approach and dedication, home workouts can bring more benefits and results than a haphazard visit to even the most popular gym.

Y. Sabirova, master of sports in classical bodybuilding, trainer at Janinn Fitness studio

Training for all muscle groups is a kind of construction set - you can independently assemble different exercises, focusing on target muscles. At the same time, any beginner is able to vary the load due to simple and complex versions, the use of various weighting materials, pieces of furniture, etc.

During exercise, use minimal pauses - approximately 30-40 seconds (try to move all the time to maintain a fast pace of training). Also, do not forget about the water regime; as a rule, during one moderate-intensity workout you should drink at least 500 ml of still water (dehydration during physical activities significantly impairs well-being and overall productivity).

Useful video

Key Findings

Correct construction of home workouts will help improve sports uniform and pump up your muscles. To create a lesson plan you need:

Choose a convenient time and list training exercises for each muscle group.
Set the sequence, number of approaches and repetitions for each exercise, rest time.
Add exercises for warm-up and cool-down - this will help avoid sports injuries And discomfort during and after classes.

Before starting intense sports, be sure to consult with a specialist and undergo a medical examination (the exercise program should take into account your level of physical fitness and possible injuries in the past).

Exercise designed to be performed in different parts lesson. (MOVEMENT EXERCISES; STANDING EXERCISES; sitting exercises; lying exercises; wall exercises; recovery exercises).

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Complexes of physical exercises.

MOVEMENT EXERCISES

Slow jog up to 3 minutes.
Exercises to restore breathing.
Hands up, inhale, hands down, exhale.
Posture exercises:
Arms to the sides - walking on toes.
Hands on waist - walking on heels.
Hands up with palms facing inward - walking on straight legs. (Do not bend your knees while walking)
Hands behind your back - walking on the inner and outer arches of the foot.
Hands clasped behind your head, elbows to the sides - walking in a semi-squat. (Keep your back straight).
Hands on knees walking in a full squat.
Walking with crabs. (Turn your back forward, sit down, hands with palms on the floor, legs bent at the knees).

EXERCISES IN A STANDING POSITION.

I.P. legs apart (narrow stance), hands behind your back. Circular rotations of the head 1-8 to the left, 1-8 to the right.
I.P. legs apart (narrow stance), hands behind your back. 1 - head tilt to the left, 2 - to the right, 3 - forward, 4 - backward.
I.P. legs apart (narrow stance), fingers locked 1-8 rotational movements of the hands forward, 1-8 back, 1-8 wavy.
I.P. Legs apart (middle stance), arms to the sides - elbow joint

relax, circular rotations forearms, 1-4 inward, 1-4 relax, 1-4 outward, 1-4 relax.

I.P. Feet apart (middle stance), hands to shoulders. 1- 4 circular rotations forward, 1- 4 circular rotations backward.
I.P. Legs apart (middle stance), hands on the waist (tilt the torso forward) 1-8 circular rotations with the torso to the right, 1-8 circular rotations with the torso to the left (bend as much as possible).
I.P. Legs apart (middle stance), hands locked behind the head, 1-8 circular rotations in the hip joint to the right, 1-8 circular rotations in the hip joint to the left (bend as much as possible).
I.P. Legs apart, feet parallel (middle stance), hands on knees. 1-4 when squatting, we bring our knees inward, 1-4 when squatting, we move our knees outward.
I.P. Hands behind the back, right foot on the toe 1-8 rotate the ankle to the right, 1-8 rotate the ankle to the left. Same left leg.
I.P. Legs apart (middle stance), fingers locked with palms facing the chest. 1- arms forward with palms facing outward, 2- I.P. 3- arms up with palms facing outward, 4- I.P..
I.P. Legs apart (middle stance), right hand at the top, left hand at the bottom, 1-4 jerks with the arms. We change the position of the hands.
I.P. Legs apart (middle stance), arms in front of the chest, elbows bent, 1-4 jerks with bent arms, 1-4 jerks with straight arms.
I.P. Feet apart (middle stance), arms to the sides, fingers relaxed. 1 - hands to shoulders, fingers clenched into fists, 2 - hands up, fingers relaxed, 3 - hands to shoulders, fingers clenched into fists, 4 - hands to the sides, fingers relaxed.
I.P. Legs apart (middle stance), arms forward 1 - squeeze fingers with force, 2 - relax 3-4 too.
I.P. Feet apart (narrow stance), arms forward, palms down. Scissors 1-8 small amplitude, 1-8 large amplitude.
I.P. Feet apart (narrow stance), arms forward crossed with palms facing inward (palms facing each other), fingers interlocked. 1- rotational movements are performed from the bottom up (the hands move towards the body and straighten forward). 2-I.P. (rotational movement is performed in the opposite direction). 3-4 too.
I.P. Legs apart (middle stance), feet parallel to the arms on the belt. 1-2 tilt to the left, 3-4 tilt to the right.
I.P. Legs apart (middle stance), feet parallel, hands clasped behind the head. 1- turn left, 2- I.P., 3- turn right, 4- I.P..
I.P. Legs apart (middle stance), feet parallel, hands on the belt. 1- 3 smooth bends forward (do not bend your knees, try to touch the floor with your hands), 4- bend back.
I.P. The left leg is straight, the toe is on the heel, the right leg is bent at the knee, the left hand is behind the back. 1-4 springy bends towards the left straight leg, trying to touch the toes with the palm of the hand. We change the position of the legs. We also do the same for the other leg.
I.P. Legs together, arms down in front, palms to feet. Without bending your knees, move your hands one by one down your legs, then on the floor forward until you lie down, do a push-up, and without bending your knees, move your hands one by one to rise into the IP position.
I.P. Legs apart (wide stance), arms bent at the elbows (right palm to the left elbow, left palm to the right elbow). 1-3 springy and smooth bends forward, 4 - bend back (try to touch the floor with your elbows).
I.P. Feet together, grab your calves with your hands and stretch your forehead to your knees, hold 1-8. Smoothly straighten up, bending back a little and relax.
I.P. Legs apart (middle stance), feet parallel, hands with palms on the floor. “Bear” We take a few steps forward (right hand right leg, left hand left leg), stop the arms and legs in parallel (leaning on the hands, pushing off with both legs and lifting the legs up), “kick” walking backwards (the same way), stop and "bouncing".
I.P. Legs apart (middle stance), feet parallel, grab the ankle with your hands and relax (rest).
I.P. Feet apart (wide stance), arms to the sides, fingers clenched into fists. "Mill". Lean forward, 1- with your right hand to reach your left leg, 2- I.P. 3- reach with your left hand right leg 4-I.P.
I.P. Legs apart, feet parallel (middle stance) – arms forward, palms down. Half squat, back straight. 1-3 spring squats, 4-IP.
I.P. Feet together - arms forward, palms down. Half squat, back straight. 1-3 spring squats, 4-IP..
I.P. Legs apart, feet parallel (wide stance) - arms forward, palms down. 1-3 spring squats, 4-IP..
I.P. The right arm is bent at the elbow, the fingers are clenched into a fist (fist at shoulder level), the left leg is back on the toe. 1 - turn towards the hand, 2-I.P., 3- turn towards the hand, 4-I.P. Change the position of the arms and legs.
I.P. Legs apart (middle stance), feet parallel, hands behind the back, fingers connected (right hand on top, elbow behind the head, left hand on the bottom, elbow behind the back).

sit down (back straight)
I.P..
sit down (back straight)

4-I.P.

Change hand positions.

1-4 too.

I.P..Hands behind your back, legs apart, feet parallel (narrow stance).

movement of the pelvis to the left
movement of the pelvis to the right
forward movement of the pelvis
backward movement of the pelvis.

Keep your back straight.

I.P. Legs apart, feet parallel, hands clasped behind the head (narrow stance - half squat).

1-4 - circular movements of the pelvis to the left.

1-4 circular movements of the pelvis to the right.

Keep your back straight.

I.P. Legs apart, feet parallel (middle stance)

1-8 - smooth inhalation (inhale to the maximum).

While inhaling, we stretch the spine and, while holding our breath, hold the stretched spine with our muscles for as long as possible.

1-8 exhale and relax.

I.P. Legs apart, feet parallel (wide stance).

1-2 - spread your arms to the sides and take a smooth breath.

1-2 - hands swish the floor in arcs forward, turn your palms inward, at the same time rise on your toes, exhale smoothly and perform a half-squat while remaining on your toes. Hold your breath (as much as possible) and remain in this position.

1-4 smooth breaths, simultaneously lower your entire foot and straighten up to relax.

I.P. right leg in front, left behind (wide stance), toes pointing forward, hands on the knee of the leg in front.

1-4 - springy swinging with lowering down until pain is felt.

We change the positions of the legs.

I.P. Legs apart (wide stance) feet parallel.

We transfer the body weight to the right leg, hands to the knees of the right leg

1-4 springy swings to the right side.

1-4 in left side.

I.P. Full squat on the right leg, left leg straight to the side on the heel, arms forward.

a roll is performed from the right leg to the left leg.

2-roll from the left leg to the right leg. 3-4 too.

Exercises in a sitting position.

I.P. Sit your legs apart, 1-bend to the left leg, 2-bend to the right leg, 3-bend in the middle, 4-straighten up and, bending slightly back, relax.
I.P. Sit your legs together, 1-3 - bend forward, 4 - straighten.
I.P. In a sitting position, one leg is bent at the knee, the shin is turned outward, the ankle is turned forward, the second is straight, 1-4 bends to the straight leg, 1-4 to bent leg. We change the position of the legs and perform bends.
I.P. Sit on the floor, legs together, arms supported behind you. 1- bend your right leg at the knee, 2- straighten your leg up. 3- bend at the knee, 4- IP 1-4- left leg.
I.P. Sit on the floor with your legs together, support your hands behind you. 1- pull your legs bent at the knees towards you, 2- straighten them up. 3- bend your knees and pull them towards you, 4- put them on the floor.
Lie on your back with your legs apart and relax.

Exercises in a lying position.

I.P. Lying on your back, raise your legs up, supporting your lower back with your hands. “Bicycle”. 1-10 perform forward movements with your legs. 1-10 perform backward movements with your legs.
I.P. Lying on your back, raise your legs straight up. Supporting your lower back with your hands, spread 1 leg apart, 2 legs crossed - right leg in front, left leg behind. 3 legs spread apart. 4 cross – left leg in front, right leg behind. 5 – spread to the sides. 6-right forward, left back, 7-left forward, right back. 8-legs spread to the sides.
I.P. Lying on your back, hands locked behind your head. 1- connect the right elbow and left knee, 2-I.P. 3- connect the left elbow and right knee, 4-I.P.
I.P. lying on your back, hands clasped behind your head. 1-connect both elbows and both knees. 2-I.P., 3- connect both elbows and both knees 4- return to the starting position.
I.P. Lying on your back, legs together, arms along the body. 1- pull the right leg, bent at the knee, towards you, 2- turn to the left, 3- pull it towards you, 4- turn to the right, 5- pull it towards you, 6- put it down. 1-6 left leg.
I.P. Lying on your back, 1-pull both legs bent at the knees towards you, 2-turn to the right, 3-turn to the left, 4-pull them towards you and place them on the floor.
I.P. Lie on your back with your legs apart and relax.
I.P. Lying on your back, hands behind your head. 1-raise your torso, trying to touch your forehead to your knees. 2- I.P. 3-4 too.
I.P. Lying on your back, legs apart, arms along your body, relax.
I.P. Lying on your back, legs apart, arms along the body. 1- tighten the muscles of the buttocks, 2- relax, 3- 4 the same.
I.P. Lying on your back, arms along your body, legs together. 1- Raise your legs straight, trying to touch the floor behind your head. 2- lower smoothly. 3-4 too.
I.P. Lying on your back, legs apart, arms along your body, relax.
I.P. Lying on your back, arms along your body, legs together. 1- raise straight legs to touch the floor behind your head, 2- straighten up, 3- touch the floor behind your head, 4- straighten up (6-10 series are performed).
I.P. Lying on your back, legs together, arms along the body, relax.
I.P. Lying on your back, arms along the body, legs together. 1- tighten the muscles of the buttocks, 2- relax, 3- tighten the chest muscles, 4- relax.
I.P. lying on your back, arms along your body - raise your straight legs by 5 cm. from the floor and hold for up to 30 seconds. Repeat 3-4 times.
I.P. Lying on your back, legs apart, arms along your body, relax.
I.P. Lying on your right side, right leg bent at the knee, left leg straight.

Swing your left leg up, 2- lower, 3- swing forward, 4- swing back. Perform 15-20 times.

And P. Lying on the right side, raise both legs 5-7cm. from the floor and hold for 10-15 seconds.

Perform 3-4 times.

I.P. Lying on your back, legs apart, arms along your body, relax.
I.P. Lying on your left side, left leg bent at the knee, right leg straight.

swing the right leg up, 2- lower, 3- swing forward, 4- swing back.

Perform 15-20 times.

I.P. Lying on your left side, raise both legs 5-7 cm. from the floor and hold for 10-15 seconds.

Perform 3-4 times.

I.P. Lying on your back, legs apart, arms along your body, relax.
I.P. Lying on your back, legs straight, arms bent at the elbows. Stick your shoulder blades out - walking on your shoulder blades forward and backward.
I.P. Lying on your back, legs apart, arms along your body, relax.

Exercises in a sitting position.

I.P. Sitting on the floor, legs apart, arms bent at the elbows. Walking on your buttocks back and forth.
I.P. Sitting on the floor, legs bent at the knees, feet connected by feet. 1- take your feet with your hands and smoothly reach your forehead towards them. 2- hands smoothly move along the legs to the knees, the torso bends back. Relax. 3- hands on your legs smoothly down, take your feet, reach your forehead towards your feet. 4- hands smoothly move along the legs to the knees, the torso bends back. Relax.
I.P. Sitting on the floor, legs apart, 1 - with your right hand, reach for your left toe. 2 - straighten up. 3- With your left hand, reach for your right toe. 4- straighten up.
I.P. Standing on your knees and on your forearms (arms bent at the elbows). 1- raise your right leg - perform 10 swings up, 2- place it on your knee. 3 - raise your left leg up and perform 10 swings, 4 - place it on your knee.

Complete 2-3 series.

I.P. Standing on your knees, lower your head, pull your hands on your forearms towards you and relax.
I.P. Standing on your knees, arms bent at the elbows, on the forearms, round your back, stretch up, straighten your arms. 2- arms forward on your elbows, bend your back, head up, stretch. 3-p. 4- relax.

10-15 series are performed.

I.P. Lying on your stomach, arms forward. 1- raise your arms and legs at the same time and hold for 5-10 seconds. 2-i.p. 3-4 too.

Perform 3 - 6 times.

I.P. Lying emphasis. Flexion and extension of the arms while lying down (can be on your knees).

Perform 2-3 series of 5-10 times.

I.P. Lying on your stomach, arms forward, relax.

Exercises at the wall.

I.P. Standing facing gymnastic wall, hold on to the pole with your hands (or just against the wall) with your back straight. 1- raise your right leg, bent at the knee, 2- turn to the right. 3- turn left. 4- put. 1-4 left leg.

Performed 10-15 times.

I.P. Standing facing the gymnastic wall with your back straight, place the heel of your left foot towards the middle of the foot of your right foot. 1- lift the leg bent at the knee and move it to the side back. 2- leg bent at the knee forward. 3- to the side back, 4- I.P. 1-4 also with the right foot.

Performed 8-10 times with each leg.

I.P. Standing facing the gymnastics wall, hold onto the pole with your hands. 1- squat on your entire foot, 2- roll on your toes, 3- on your heels (perform 5-6 rolls), rise on your toes, stretch (stretch your spine), 4- smoothly lower onto your entire foot.

Performed 6-8 times.

I.P. Standing facing the gymnastics wall, hold onto the pole with your hands. Transverse swings: 1-4 with the right leg, 1-4 with the left leg.

3-4 series of 8-10 swings are performed on each leg.

I.P. Standing sideways to the gymnastics wall, hold onto the pole with your hand. Longitudinal swings: 1-4 with the right leg. 1-4 with the left leg.

8-10 swings are performed, 3-4 series for each leg.

Jumping rope. Rotate the rope forward and jump on 2 legs. (30-100 jumps)
Somersaults forward.
Rotation of the hoop.
Headstand. (With help and against the wall).

Recovery exercises.

I.P. Lying on your back, connect 1 right elbow and left knee, hold for 5-10 seconds, 2 relax. 3 - connect the left elbow and right knee and hold for 5-10 seconds, 4 - relax.

Perform 8-10 times on each leg.

I.P. lying on your back. 1- connect both elbows and both knees, hold for 5-10 seconds. 2- relax. 3-4 too.

Perform 8-10 times.

I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. 1- spread your legs and arms. 2- connect. 3-4 too.

Performed 8-10 times.

I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. 1-perform a forward movement (imitation of walking) 15-20 times. 2-perform the backward movement 15-20 times (imitation of walking). 3-4 too.
I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. Roll forward and backward on your back (8-10 times).
I.P. Lying on your back, the muscles are relaxed. 1 - smooth inhalation. 2- do not breathe (30-60 seconds) 3- smooth exhalation. 4-relax. Performed 3-4 times.
I.P. Lying on your back, legs apart, arms along the body. 1-tighten all the muscles of the body and hold for 5-10 seconds. 2-relax. 3-4 too. Performed 2-3 times.
I.P. Sitting on the floor, legs bent at the knees, feet together. Massage the earlobes and the outer edge of the ear from top to bottom and bottom to top 3-4 times.
I.P. Sitting on the floor, legs bent at the knees, feet together.
Rotational movements of the palms forward and backward. Use your palms to massage both ears at once.

Men today are very busy as we live in a society with a fast-paced culture that leaves little time for regular exercise. Against this background, Charles Atlas has developed an excellent 10-minute set of basic physical exercises. Of course, 10 minutes of exercise a day will not correct body flaws and restore good health. physical fitness, but they are quite enough to prevent muscle atrophy and maintain good physical shape. This exercise technique showed very good results. The undoubted advantage of this complex is that you do not need any additional devices.

So, are you ready to get started? Then get ready and let's start working!

A set of physical exercises

Spinal stretch. This simple exercise will keep your spine flexible. Stand up straight and clasp your hands behind your head. Then bend down so that your elbows touch your knees. Return to the starting position. Complete 12 reps.

Deep squats. This exercise is the basis for a good workout of the quadriceps of the thigh, buttocks and leg flexor muscles. Place your feet shoulder-width apart and place your hands on your waist. Squat all the way to the floor. Straighten up and repeat the exercise 12 times.

Finger raises. This exercise develops the calf muscles. Place your feet slightly narrower than shoulder width. Rise high on your toes. Lower your heels to the floor. To increase the load, you can stand with your toes on a small elevation, for example, on a thick book, and do the exercise like this.

Lying push-ups. Lean on the toes of your outstretched, straight legs and on your two hands, shoulder-width apart. Lower your straight body to the floor by bending your arms, then return to the starting position by pushing up from the floor with your arms. To work through various groups muscles, reduce or increase the width of your arms.

Lifting the body. Sit on your buttocks (preferably on a mat). Raise your legs straight and place them on a chair or sofa. After this, lift your buttocks and body as high as you can. Return to the starting position.

Leg lift. This exercise will allow you to work your abs; it is one of the main ones. Sit on the floor and extend your legs straight in front of you. Place your hands on the floor behind your body. Quickly raise your straight legs up so that your body and legs form a V. Lower your legs.

Bike. This exercise will perfectly work all the abdominal muscles, it is very easy to perform. Lie on the floor, clasp your hands behind your head, raise your legs at an angle of 45 degrees to the floor and begin to slowly imitate pedaling. When your left knee is on top, lift your torso and touch it with your right elbow. Then do the same with your right knee and left elbow.