Exercises for weight loss. Complexes of exercises Breathing exercises as a way to improve 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 versatile complex includes exercises for all muscle groups. It is suitable for both beginners and trained individuals.

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

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

It is desirable to supplement the complex aerobic training which are useful for of cardio-vascular system and increase muscle tone. Choose an activity you like:

swimming,
aerobics or gymnastics,
run,
exercises 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 exercise cycle (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.

Exercise recommendations:

Don't exercise on a full stomach.
For classes choose a flat hard horizontal surface(preferably the floor), if necessary, place a blanket or rug on top. Make sure the surface is not cold or slippery.
Before starting exercise, be sure warm up your muscles with a little warm-up for 3-5 minutes. You can work out on the cardio machine at the lowest speed (weak level). This will help prepare the muscles for work, avoid sprains and injuries.
Save correct posture - this will increase the effectiveness of the exercises.
Every exercise do it slowly and diligently.
Repeat each exercise 8-10 times. If the habit is difficult, 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 up to 3, as the strength and endurance of the muscles increase. The break between sets should be small (no more than 30 seconds).
After training, stretch all the muscles, which will help to avoid pain and increase flexibility.

A set of exercises

Warm up

Start with circular swings with your arms, after twenty seconds, start marching in place, gradually increasing speed, raising your knees higher and waving your arms more strongly. Do it within two minutes.
Spread your legs and place your hands on your hips. Rotate your hips first clockwise and then counter-clockwise for a minute.

Squats

Initial position: standing, feet shoulder width apart.

Performance: 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 initial position.

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

Mahi legs

Exercise for the hips and buttocks

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

Performance: take your right leg forward, touching the floor with an outstretched toe. Run wide circular motions right foot: forward / to the side / back / to the starting position. The toe touches the floor slightly. Do 8-10 repetitions with your right leg, then swing with your left leg.

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

Tilts to the side

Exercise for oblique mice of the back and abdomen

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

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

Complicated version: gradually increase the weight of the dumbbell.

straight twist

Exercise for the rectus abdominis

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

Performance: 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. Be careful with neck pain.

reverse twist

Exercise for transverse muscle belly

Initial position:

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

Complicated version: slightly raise your shoulders so that they touch your knees every time.

Lateral twist

Exercise for oblique mice of the abdomen and waist

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

Performance: as you exhale, lift your right shoulder off the floor and pull your elbow to 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 lift, repeat for the left.

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

Basket

Lower back exercise

Initial position: lying on the floor face down, arms along the body, hands lie on the buttocks with the back side.

Performance: exhaling, slowly raise your head and neck. Look at the floor. The palms should move down a little. 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 lifting the head and neck, raise the outstretched arm. Do 8-10 reps for each arm.

Push ups

Exercise for the mouse of the chest and shoulders

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

Performance: 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. Be careful with sore joints. published

Stretching is one of the main means of developing flexibility.

For neck muscles:

Head tilt to the right right hand behind the head (then also to the left).
Lowering your hand, add a turn of the head up.
Tilt the head forward, hands behind the head, elbows forward.

Biceps brachii:

Hands forward, palms forward, clasping fingers.
Hands back down in clutch fingers.

Deltoids:

Right hand forward to the left, left hand from 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.
Tilt forward, arms back, left hand grip the middle of the forearm of the right hand.

Back muscles:

Half-tilt forward with the head tilted forward, hands up in grip on the hands.
Emphasis with bent arms on the hips with the head tilted forward.
Tilt forward with the head tilted forward, hands locked under the hips.
Sit on the heels of the legs apart with an inclination forward of the arm up. Stretch your arms forward.
Sit with legs bent, hands grip under the knees. Round your back, stretch up.

Rectus abdominis:

Emphasis lying on the forearms, half tilt back.

Oblique abdominal muscles:

Half tilt forward to the right, hands up to the castle.
Tilt to the right, left hand up, right hand resting on the thigh.

Calf muscles:

From a closed stance, a lunge forward with a right step.

Popliteal ligament:

Step right back into a half-squat with a half-tilt forward, left forward on the heel, hands resting on the thigh.
Sit down, bending the left, the foot of the right is unbent. Forward bend with hands behind ankle joint.
Sit down, bending your legs with a grip on the ankle joint, unbend the right one forward or forward upward.

Quadriceps femoris:

Overlapping the lower leg back with a grip of one or two hands on the ankle joint.
The emphasis is on your knees. Bend the left back with a grip with the left hand on the ankle joint, press it against the gluteal muscles.

Biceps femoris:

Right leg forward, shin down with a grip on the middle of the shin.

Adductor and tender muscle:

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

25. Sit legs apart, tilt forward with hands, emphasis on the forearms.

Make a set of physical exercises for women of the first period middle age on the development of strength endurance using one of the types of POT and justify the expediency of its use. (OK-7, OPK-2, PK-18)

For the development of strength endurance, you can use fitness programs of general impact or global ones, where more than 2/3 muscle groups and regional from 1/3 to 2/3 using various kinds weights.

Strength endurance is developed by the method of unlimited efforts with a normalized number of repetitions: the weight of the burden is 30-40% of the maximum, the number of repetitions is 16-24, the number of sets is 3-6, rest is 2-3 minutes, the rate of exercise is average, the speed of overcoming movements is average. The method helps to reduce the fat component and improve strength endurance and muscle relief.

Exercises are performed with weights (bodybar, dumbbells).

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

Squat with narrow setting legs

Squat with wide staging plie legs

Sagittal Lunge Squat (forward)

Frontal 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. supine (3x16):

Twisting the upper body

Twisting the bottom of the case

Simultaneous twisting

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

Make up a set of physical exercises for men of the first period of adulthood for the development of self-strength abilities using one of the types of POT and justify the expediency of its use. (OPK-2, PK-18)

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

General endurance can be cultivated with the use of cardio equipment. A wide variety of cardio machines provides for the execution of movements on them by working only the lower 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, an increase in energy costs.

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 variants of the method for developing endurance are used in computer programs of modern cardio simulators.

uniform method - increases overall stamina 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 in alternating intervals with high and low intensity work.

Cycles of load and rest are usually repeated five to ten times, depending on the goals of the program and response to training.

Character interval training and the impact on the body involved are determined by the following factors:

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

The program offers three levels of exercise difficulty: beginner, intermediate, advanced.

Target entry level- teaching technique and fluency in basic steps and hand movements.

Average level involves the coordinated movement of arms and legs. When learning more complex movements, the method of dissected learning was used. First, the movements of the legs are learned, then the arms, and only then a holistic motor action is performed. The study of new movements must be strictly sequential, systematic and be composed in combination of previously learned elements. The finished combination is worked out as a whole, repeatedly performed to the musical accompaniment.

A high level involves a complex coordination lesson. When performing exercises using the 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 girdle of the upper limbs. Exercises for the hands are selected taking into account the logical, coordinatively substantiated relationship with the movements of the legs, as well as taking into account the factor of influence on the main muscle groups.

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

Slide Aerobics - High Intensity health aerobics athletic orientation, training the cardiovascular system, developing endurance, and also strengthening the muscles of the legs, especially the adductor and abductor groups of the thigh.

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

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

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

- "retractor", 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 load. The main type of movement of this type of aerobics is the movement of the body by sliding in the frontal plane sideways, face forward, back forward, with hand movements in different planes;

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

- "parterre" - power, where muscle groups were worked out, which were less involved in the main work. These are the press, buttocks, back, chest, arms.

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

82. Make a plan of health-improving physical training in fitball-aerobics for women of the second period of adulthood and justify the expediency 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 foot. Strength exercises in I.P.:

1. Sitting on the ball. The squat is performed in the center of the ball, the corner at hip joint- about 90 about, feet shoulder-width apart, back straight. Exercise: single-joint on the muscles of the hands.

2. Lying with your back on the ball.

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

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

Exercise: flexion-extension of the legs in the hip joints

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

4. Lying on your side, the upper leg (lower leg) 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: lifting the body, lifting the legs,

5. Stand on one knee, the other straight leg in a non-reversible position is laid aside. 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. Emphasis sideways on the ball. Both hands rest on the ball in front of the body (you can bottom hand lean on the floor). Thigh touches the ball tightly, watch out for right position back and pelvis.

7. Emphasis on the knees with the support of the stomach on the ball, hands on the floor. The knees may be slightly raised off the floor.

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

8. The position of lying belly down, the ball under the hips (under the feet). The elbows are slightly bent, the shoulders are above the wrists, the abdominal muscles are tense. From i.p. push-ups, walking on hands with rolling the ball under the hips are performed.

The final part: stretching in the static mode of muscle work.

Choose the most effective exercises for persons with diseases of the cardiovascular system 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 are aerobic exercise in the moderate power zone. The volume of this load should be 15-25 minutes, depending on the condition of the student. Means can include cardio exercise, basic low-intensity aerobics, swimming, and water aerobics. When doing strength exercises, it is recommended to use mainly the initial positions of sitting and lying down, to minimize the vertical load. Under the influence of FU, the BMD increases, more intensive work is achieved without manifestations of ischemia, and the ability to perform the load for a longer time increases. Improved lipid profiles (reduced total cholesterol and more high level high-density lipoprotein cholesterol), which occurs when AFN is combined with appropriate nutrition (restriction of saturated fat in the diet)

Hypertonic disease- aerobic-strength load of low power, long in time, start work with the muscles of the legs, it is necessary to include breathing and relaxation exercises.

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

Hypotension - in fact power loads(Special attention - top part back).

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

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

It is forbidden: perform exercises in a standing position for a long time, static load on the muscles of the lower leg, exclude the exercise "extension of the legs while sitting."

Choose 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 warm floor. First, do a few circles around the room on your toes, arms spread apart, then 2-3 circles on your heels, place your hands behind your head. And at the very end of the warm-up - on outside feet, hands on the belt. Breathing is free.

1 exercise

Stand straight, arms are along the body, lowered down, legs stand together, socks slightly apart. Inhale for a count of 1-2-3 while raising your arms up, and for a count of 1-2-3-4-5 exhale as you lower your arms down. Then hold your breath for a count of 1-2-3-4, in the future, if possible, bring this pause to 8. Repeat the exercise 2-10 times.

2 Exercise

This exercise is useful for the lungs - increasing their volume. Stand up straight, relax your knees a little and lean forward, arms reach for your legs, while exhaling completely. Then slowly return back to the starting position, straighten up. Inhale slowly and deeply and hold your breath for a few seconds. After that, 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 and strengthens them well 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 the nose on a count of 1-2, pause on a count of 1, exhale also through the nose - on 1-2-3-4, then pause again, but longer (1-2-3-4-5 -6). As you exhale, say the sound "mmmm" 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 all parts of the lungs work with it, and the body receives maximum amount oxygen. If you learn to breathe like this, then all diseases will recede. Therefore, now I will describe in detail how to carry it out correctly: calmly fill the lower part of the lungs with air, while the stomach moves forward. Then the middle section begins to work, while the chest and ribs rise. The upper section is turned on last - the collarbones rise, and the stomach at this time is pulled up to the spine. On exhalation, the stomach is drawn in even more, the diaphragm rises, the chest and shoulders fall. Pause after a full breath. To begin with, 2-3 correct breaths are enough, and after 3-4 weeks regular classes you'll burn to bring them up 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 the nose filling all the parts of the lungs - lower, middle and upper - with it, and hold your breath for a few seconds. Squeeze your lips and, without puffing out your cheeks, exhale some air noisily with effort. Then stop for a second and exhale the next portion with even greater force. And so exhale in portions of air until all the air is out of the lungs. Repeat the exercise 2-3 times. This exercise- the cleansing breath of yogis, it is very useful, since it cleanses and strengthens the lungs, as a result of which the whole organism is healed.

Home workouts are great way support good shape without additional financial expenses (for a gym membership or the purchase of exercise equipment).

Proper selection of exercises allows you to work out all the muscles of our body: bring them into tone and lose extra pounds.

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

	Description
Choose a convenient time for you	Exists a large number of myths about the best time for strength training: someone trains only in the morning on an empty stomach, others try to exercise in the evening. In practice, it is most correct to choose just a convenient period of time - when the body is full of energy, and you are ready for a productive activity without haste. The end result does not depend on the time of the day, but on the regularity and plan of your training. Important! You should not practice after a heavy meal (the best option is 1.5-2 hours after eating) and a couple of hours before a night's sleep.
Workout 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, fast walk, jumping rope) - 10 minutes, the main part and a hitch (gymnastics for stretching the muscles of the whole body) - 10 minutes. For a set of basic exercises, you have about 30-40 minutes left. Note! You should not increase the duration of the training with a warm-up or a hitch - these are just auxiliary elements for working on the body.
Train 3 times a week	Such a schedule is equally effective for both beginner and advanced levels: the muscles are well restored between individual sessions, and the body is ready for a new load.
Load alternation	Combine cardio and strength training for all muscle groups. Enough effective option(especially when losing weight) it is considered the alternation of strength and cardio training every day.
Engage furniture	A table, stable chair, or chair can be useful for stretching and doing some exercises (for example, leg swings, reverse push-ups etc.). Important! Using furniture as a support if you train at home is only worth it if your weight does not exceed about 70 kg.
Work out not only in the apartment, but also in the fresh air	Workouts (running in the park) or pull-ups on horizontal bars will be twice as useful. If it is a little cool outside, this is an additional plus, in this case your body will burn more calories (energy for heating).
Change your training program every 4-6 weeks	the most correct and efficient system classes 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 own plan. Such changes are stressful for the body, due to which the process of burning fat and increasing muscle mass will be enhanced.

Comprehensive full body workout

Advantages and disadvantages

To the benefits complex training for the whole body include:

At each lesson, all muscle groups are included in the work. This can help to 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 diverse training plan (connecting muscles to work at different angles, in different sequences), complete adaptation of muscle fibers to such a load is almost impossible (this contributes to constant progress).
During the performance of the same exercises, there is a positive adaptation of the muscles, which slows down the process. muscle growth but increases strength and stamina.

The disadvantages include the following points:

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, cause fatigue (to prevent this, try to make changes to the training plan).

What is included

Exercise	Description
Warm-up (required for a comprehensive warm-up of all muscles) - about 10 minutes	Place your hands on your shoulders and rotate your arms back and forth. Do 10 turns. Place your hands on the waist area and tilt the body to the sides. The starting position is similar to the previous one, while you need to rotate the pelvis clockwise / counterclockwise. Do jump rope for 2 minutes without a break.
	Feet should be shoulder-width apart, take weights (dumbbells or water bottles) in your hands. Perform curls doing 20 repetitions for each arm (3 sets).
For the muscles of the chest (fitball or stable chair is needed)	Take a prone position (emphasis on the upper back), legs should be bent at the knees and leave them on the floor for stable position body. Take the weight and gently lower it behind your head as you inhale. As you exhale, lift the weight. Do 4 sets of 12 reps.
For the back	Take a classic lying position, palms are at a medium distance. Then slowly lower chest to the floor surface. The back at this moment should be flat, the pelvis and lower back should be on the same line. Do 3 sets of 10 reps.
For the press	Lie down on a special mat, bend your knees. Place your hands on the back of your head. As you exhale, start lifting the body to the knees (while the lower back is firmly pressed to the floor surface), then lower yourself back down. It is necessary to do 3-4 sets of 15-20 times.
For gluteal muscles	Sit on the floor (use a mat), keeping your back upright without arching your lower back. Maintaining your posture, lift yourself up with tight pelvic muscles (the position is similar to how you sit in a chair). Hold at the top for 20-30 seconds and sit back down. Repeat the exercise 10-15 times.
	Take a position lying on the floor, hands should be located along the body. Further, 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.
Hitch (necessary for complex muscle stretching, eliminating tension)	Place your feet shoulder-width apart, pull one knee to your chest and hold for 20 seconds. Do the same movement for the other leg. Raise your left hand up and stretch your fingertips towards the ceiling for 10-20 seconds. Repeat the same movement for the right hand. Perform an emphasis lying on your knees and, bending your lower back, lower your pelvis by the heels. Hold 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 built as follows:

Day 1

Warm up: about 10 minutes.
Push-ups from the floor: 3 × 10.
Lifting the weight up (dumbbells or water bottles are used): 3 × 15.
Bent weight pull: 3×12.
Squats: 3×20.
Raises the pelvis (emphasis on one leg): 3 × 10.
Lying body raises: 3 × 15.
Plank: 3x30 seconds.
Cooldown: stretching the muscles - 5 minutes.

Day 2

Warm up: approximately 10 minutes.
Reverse push-ups: 3 × 12.
Forward lunges: 3×12.
Arm swings (weights are used): 3 × 15.
Pelvic lifts: 3×12.
Breeding arms in an incline with weight: 3 × 15.
Lying leg raises: 3 × 15.
Side Plank: 3 x 10 seconds (each side)
Hitch: stretch elements.

S. Travova, coach of the network of clubs "Fitness Territories", 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 on one day according to the following scheme: strength exercises and then move on to cardio.

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

For getting effective load for all muscle groups you need to learn how to perform everything basic exercises With correct technique. Try to choose complex multi-joint exercises that involve several muscles at the same time - push-ups, pull-ups, etc. As the muscles get used to regular loads, use a variety of weighting agents.

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

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

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

During classes, use minimal pauses - about 30-40 seconds (try to move all the time to keep the pace of the workout fast). Also, do not forget about the water regime, as a rule, at least 500 ml of water without gas should be drunk during one medium-intensity workout (dehydration during physical activities significantly impairs well-being and overall productivity).

Useful video

Main conclusions

Proper construction of home workouts will help improve sportswear and pump up muscles. To draw up a lesson plan, you need:

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

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

Physical exercise designed to be used in different parts of the lesson. (EXERCISES IN MOTION; EXERCISES IN THE STANDING POSITION; exercises in the sitting position; exercises in the prone position; exercises against the wall; exercises for recovery).

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Complexes of physical exercises.

EXERCISES IN MOTION

Slow run up to 3 minutes.
Breathing exercises.
Hands up inhale, hands down exhale.
Posture exercises:
Hands to the sides - walking on toes.
Hands on the belt - walking on the heels.
Hands up with palms inward - walking on straight legs. (Do not bend your knees while walking)
Hands behind the back - walking on the inner and outer arches of the foot.
Hands in the castle behind the head, elbows to the sides - walking in a semi-sitting position. (Keep your back straight.)
Hands on knees walking in full squat.
Walking "Crabs". (Turn back forward, sit down, hands on the floor with palms, legs bent at the knees).

EXERCISES IN THE STANDING POSITION.

I.P. legs apart (narrow stance), hands behind the back. Circular rotations of the head 1-8 to the left, 1-8 to the right.
I.P. legs apart (narrow stance), hands behind the back. 1-head tilt to the left, 2-to the right, 3-forward, 4-back.
I.P. legs apart (narrow stance), fingers in the lock 1-8 rotational movements with brushes forward, 1-8 back, 1-8 in waves.
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. Legs apart (middle stance), arms to the shoulders. 1- 4 circular rotations forward, 1- 4 circular rotations back.
I.P. Legs apart (middle stance), hands on the belt (tilt the torso forward) 1-8 circular rotations of the torso to the right, 1-8 circular rotations of the torso to the left (bend as much as possible).
I.P. Legs apart (middle stance), hands in the lock 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. Feet apart, feet parallel (middle stance), hands on knees. 1-4 squatting we bring our knees inward, 1-4 squatting we spread our knees outward.
I.P. Hands behind the back, right leg 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 in the castle with palms to the chest. 1- hands forward with palms out, 2- I.P. 3- hands up with palms out, 4- I.P ..
I.P. Legs apart (middle stance), right hand above left below 1-4 jerks with hands. We change the position of the hands.
I.P. Legs apart (medium stance), arms in front of the chest bent at the elbows 1-4 jerks with bent arms, 1-4 jerks with straight arms.
I.P. Legs apart (middle stance) arms to the sides, fingers relaxed. 1- hands to shoulders clench fingers into fists, 2- hands up fingers relax, 3- hands to shoulders clench fingers into fists, 4- hands to sides fingers relax.
I.P. Legs apart (middle stance), arms forward 1- fingers squeeze with force, 2- relax 3-4 too.
I.P. Legs apart (narrow stance), arms forward, palms down. Scissors 1-8 small amplitude, 1-8 large amplitude.
I.P. Legs apart (narrow stance), arms forward crossed with palms inward (palms turned towards each other), fingers interlocked. 1- rotational movements are performed from the bottom up (the hands move up to the torso and straighten forward). 2-I.P. (performs a rotational movement 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 behind the head. 1- turn to the left, 2- I.P., 3- turn to the right, 4- I.P..
I.P. Legs apart (middle stance), feet parallel, hands on the belt. 1- 3 smooth forward bends (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 is bent at the knee, the left hand is behind the back. 1-4 springy slopes to the left straight leg, trying to touch the toes with the palm of your hand. We change the position of the legs. Do the same for the other leg.
I.P. Feet together, hands in front lowered, palms to feet. Without bending the legs at the knees, alternately rearrange the hands along the legs down, then along the floor forward to the stop lying down, push up, and without bending the legs at the knees, rearranging the hands alternately rise to I.P ..
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. Legs together, take the calves with your hands and stretch your forehead to your knees, hold 1-8. Gently straighten up, bend back a little and relax.
I.P. Feet apart (middle stance), feet parallel, hands palms on the floor. "Bear" We take a few steps forward (right hand, right leg, left hand, left leg), stopping the arms and legs in parallel (supporting the hands, pushing off with both legs and raising the legs up) "bucking" walking back (same), stopping and "buckling".
I.P. Legs apart (middle stance), feet parallel, take the ankle with your hands and relax (rest).
I.P. Legs apart (wide stance), arms to the sides, fingers clenched into fists. "Mill". Lean forward, 1- reach your left leg with your right hand, 2-I.P. 3- left hand to get the right leg 4-I.P.
I.P. Feet apart, feet parallel (middle stance) - arms forward, palms down. Half squat, back straight. 1-3 springy squats, 4- I.P.
I.P. Feet together - hands forward, palms down. Half squat, back straight. 1-3 springy squats, 4- I.P.
I.P. Feet apart, feet parallel (wide stance) - arms forward, palms down. 1-3 springy squats, 4- I.P..
I.P. The right hand is bent at the elbow, the fingers are clenched into a fist (a 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. We 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 from below, elbow behind the back).

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

4-I.P.

We change the position of the hands.

1-4 too.

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

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

Keep your back straight.

I.P. Feet apart, feet parallel, hands locked behind the head (narrow stance - semi-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 breath (breath is performed to the maximum).

During inhalation, we stretch the spine and hold the breath with the muscles of the stretched spine for as long as possible.

1-8 exhale and relax.

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

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

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

1-4 smooth breath, at the same time go down on the entire foot and straighten up to relax.

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

1-4 - springy swings with lowering down to pain.

We change the position of the legs.

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

We transfer the weight of the body to the right leg, hands on 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.

rolling from the right foot to the left foot.

2-rolling from the left foot to the right foot is performed. 3-4 too.

Exercises in a sitting position.

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

Exercises in the supine 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 legs. 1-10 perform backward movements with legs.
I.P. Lying on your back, raise your straight legs up. Supporting the lower back with your hands, 1- legs apart, cross 2 legs - the right leg in front of the left behind. 3 legs apart. 4 cross - left leg in front, right behind. 5- spread apart. 6-right forward left back, 7-left forward, right back. 8-legs spread apart.
I.P. Lying on your back, hands clasped behind your head. 1- connect the right elbow and the left knee, 2-I.P. 3- connect the left elbow and the right knee, 4-I.P.
I.P. lying on your back, hands locked 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-right leg, bent at the knee, pull towards you, 2-turn to the left, 3-pull towards you, 4-turn to the right, 5-pull towards you, 6-put. 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 towards you and put on the floor.
I.P. Lying on your back, legs apart, relax.
I.P. Lying on your back, hands clasped behind your head. 1-raise the torso, trying to touch the knees with the forehead. 2- I.P. 3-4 too.
I.P. Lying on your back, legs apart, arms along the 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 the body, legs together. 1- raise straight legs, trying to touch the floor behind your head. 2- gently lower. 3-4 too.
I.P. Lying on your back, legs apart, arms along the body, relax.
I.P. Lying on your back, arms along the body, legs together. 1- raise straight legs to touch the floor behind the head, 2- straighten up, 3- touch the floor behind the head, 4- straighten up (6-10 series are performed).
I.P. Lying on your back, legs together, arms along the torso 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 muscles of the chest, 4- relax.
I.P. lying on your back, arms along the body - raise straight legs by 5 cm. off the floor and hold for up to 30 seconds. Repeat 3-4 times.
I.P. Lying on your back, legs apart, arms along the body, relax.
I.P. Lying on the right side, the right leg is bent at the knee, the left is straight.

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

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

Perform 3-4 times.

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

swing with the right foot up, 2- lower, 3-max forward, 4-max back.

Perform 15-20 times.

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

Perform 3-4 times.

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

Exercises in a sitting position.

I.P. Sitting on the floor, legs apart, arms bent at the elbows. Walking on the buttocks forward and backward.
I.P. Sitting on the floor, the legs are bent at the knees, the soles of the feet are connected by the feet. 1- take the feet with your hands and gently stretch your forehead towards them. 2- hands move smoothly along the legs to the knees, the torso bends back. Relax. 3- hands on the legs smoothly down, take the feet, forehead stretch to the feet. 4- hands move smoothly along the legs to the knees, the torso bends back. Relax.
I.P. Sitting on the floor, legs apart 1- stretch your right hand to your left toe. 2- straighten up. 3- with your left hand reach out to 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- put on your knee. 3- lift the left leg up and perform 10 swings, 4- put it on the knee.

Run 2-3 series.

I.P. Kneeling down, lower your head, pull your hands on your forearms towards you and relax.
I.P. Kneeling, arms bent at the elbows, on the forearms, round the 1-back, stretch up, straighten the arms. 2- hands forward on the elbows, bend the back, head up, stretch. 3-ip 4- relax.

Runs 10-15 episodes.

I.P. Lying on your stomach, hands 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. Emphasis lying down. Flexion and extension of the arms in an emphasis lying down. (You can kneel).

Perform 2-3 series of 5-10 times.

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

Wall exercises.

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

It is performed 10-15 times.

I.P. Standing facing the gymnastic wall, the back is straight, put the heel of the left foot to the middle of the foot of the right foot. 1- leg, bent at the knee, raise and take it to the side back. 2- leg bent at the knee forward. 3- side back, 4- I.P. 1-4 also with the right foot.

Performed 8-10 times with each leg.

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

It is performed 6-8 times.

I.P. Standing facing the gymnastic wall, hold on to the pole with your hands. Cross swings. 1-4 with the right foot, 1-4 with the left foot.

Perform 3-4 series of 8-10 swings for each leg.

I.P. Standing sideways to the gymnastic wall, hold on to the pole with your hand. Longitudinal swings. 1-4 with the right foot. 1-4 with the left foot.

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

Rope jumping. Rotating the rope forward, jumping on 2 legs. (30-100 jumps)
Somersaults forward.
Hoop rotation.
Headstand. (With help and against the wall).

Recovery exercises.

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

It is 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 forward movement (imitation of walking) 15-20 times. 2-perform 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. Perform rolls on the back forward and backward (8-10 times).
I.P. Lying on the back, the muscles are relaxed. 1- smooth breath. 2- do not breathe (30-60 seconds) 3-smooth exhalation. 4-relax. It is performed 3-4 times.
I.P. Lying on your back, legs apart, arms along the body. 1- strain all the muscles of the body and hold for 5-10 seconds. 2-relax. 3-4 too. It is performed 2-3 times.
I.P. Sitting on the floor, legs bent at the knees, feet connected. Massage the earlobes and the outer edge of the ear from top to bottom and from bottom to top 3-4 times.
I.P. Sitting on the floor, legs bent at the knees, feet connected.
Rotational movements of the palms forward and backward. Massage both ears at once with palms.

Today, men are very busy because we live in a society with a dynamic culture that leaves little time for regular exercise. Against this background, Charles Atlas developed an excellent 10-minute set of basic physical exercises. Of course, 10 minutes of exercise a day will not be able to correct the shortcomings of the body and restore good health. physical form, but they are quite enough to prevent muscle atrophy and maintain good physical shape. This method of exercise showed very good results. The undoubted advantage of this complex is that you do not need any additional devices.

So, are you ready to start? So let's get ready and get to work!

A set of physical exercises

Stretching the spine. This simple exercise will keep your spine flexible. Stand up straight and put your hands behind your head in a “lock”. Then bend over so that your elbows touch your knees. Return to starting position. Do 12 reps.

Deep squats. This exercise is the basis for a good study of the quadriceps of the thigh, buttocks and muscles - leg flexors. Put your feet shoulder-width apart, put your hands on your waist. Squat down to the floor. Straighten up and repeat the exercise 12 times.

Finger lifts. This exercise develops the calf muscles. Place your feet a little narrower than shoulder width. Get high on your toes. Drop 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 in this way.

Push-ups from the emphasis lying down. Lean on the toes of elongated straight legs and on two hands spaced 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 hands. To work through various groups muscles, reduce or increase the width of the arms.

Body lifting. Sit on your buttocks (preferably on a rug). Raise your straight legs and place them on a chair or sofa. Then lift your buttocks and torso as high as you can. Return to starting position.

Leg lift. This exercise will work out the press, it is one of the main ones. Sit on the floor and stretch your straight legs in front of you. Place your hands on the floor behind the 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 out all the abdominal muscles, it is very simple to perform. Lie on the floor, clasp your hands behind your head, raise your legs at a 45-degree angle to the floor, and begin to slowly imitate pedaling. When the left knee is on top, lift the torso and touch it with the right elbow. Then do the same with the right knee and left elbow.