Training program for all muscle groups at home. The best set of exercises for all muscle groups All muscle groups at home

A set of exercises for all muscle groups at home can be performed both with and without equipment. Beginners should start by working on their own body without equipment. This will help develop correct technique, and avoid mistakes in the future.
You can always maintain a routine by teaching yourself to exercise 3-4 times a week. This is exactly what we need to build beautiful figure. These complexes are intended for independent studies. Perform all exercises for 8-12 repetitions in 3-4 working sets and rest 1 minute between sets. Alternate training days with rest days. If you want to lose weight, you can do additional aerobic work on your rest days.

Plank

Stand in plank pose, elbows under shoulders, forearms on the floor, feet on tiptoes, body straight, stomach tucked. Stand for 30 seconds, then rest and repeat.

Twisting

Place your feet on the floor, one foot away from your buttocks. Pull your stomach in and bring your lower ribs toward your pelvic bones. Work slowly, twisting up 2-3 counts and then smoothly lowering back down.

At the end of the set of exercises, stretch the main muscle groups and walk around the room at home a little, shaking your legs and arms to relieve muscle tone.

Cardio for beginners

Walking is best for beginners for cardio. You need to walk, on average, 5-6 km per day. It's best if you count your miles using a pedometer while wearing a heart monitor. For active weight loss An hour of such walking a day is enough. It is necessary and possible to divide this amount into 2 half-hour walks a day. You can get by with less cardio if you alternate walking with more intense exercise, such as pedaling a bicycle.

Home workouts for intermediate difficulty levels

You can take the same complex, but make adjustments:
For squats and lunges, hold one heavy dumbbell or kettlebell across your chest. On the chest - because this will prevent your back from bending and will help put more strain on the leg muscles;
in forward bends, work with medium-weight dumbbells. Take them in your hands and move them down along your hips so that you lower yourself with the full amplitude possible with a straight back;
if it has become too easy to do push-ups, put a children’s or city backpack on your back, putting a couple of bags of buckwheat or other cereals in it. Increase the weight to 10-12 kg;
in extensions, pick up one dumbbell in your hands, and replace the second exercise on the back with dumbbell rows to the waist in an inclined position. Stand up straight, lean forward, and squeeze your shoulder blades, bringing the dumbbells to your waist from the position “lowered down, in straight arms”;
Abdominal exercises can be made more difficult by placing weights on your back in the case of a plank, or by picking up additional weights in the case of crunches;
You can also add some exercises on your arms to make them beautiful. For example, you can perform standing dumbbell shoulder presses, standing biceps curls, and bent over dumbbell triceps extensions.

Intermediate Cardio

For those who can run for health reasons

If there are no contraindications such as curvature of the spine or joint diseases, and you can run, warm up with 5 minutes of walking and alternate 1 minute of running with 1 minute of walking for 15 minutes. Gradually increase the time under load, reaching 20 minutes of such intervals. Then try to alternate 2 minutes of running with 1 minute of walking, and work this way until you can run for 20-30 minutes without a break at an average pace. By the way, you should know ?

For those for whom running is contraindicated

It is worth considering purchasing an exercise bike. It does not involve the spine and is gentle enough on the joints. Work in it for 1-2 minutes with high load and 1 minute - with a minimum, and try to train at least 150 minutes a week in total if the goal is to lose weight.

Advanced practitioners can try increasing the weight of the weights and buy a barbell and racks for home. You can also take your workouts to the gym.

Sets of exercises for all muscle groups. If you want to start doing fitness or bodybuilding and strive for proportional development of your muscles, then you should pay attention to training systems that are specially designed to work all muscle groups. Of course, each person has his own physiological characteristics and the lagging muscles will gradually appear. Only after identifying these muscles should you pay more attention to them using personal training systems. There are many in this category effective complexes exercises for uniform training of all muscle groups. Each training system comes with full list all exercises, tips and tricks. Good luck to you!

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Joe Weider's Strength and Muscle Building Program (Stage 3)

The strength and muscle building program is the third phase of Joe Weider's training system. According to this training system, you train 3 times a week: Monday, Wednesday and Friday. In strength-oriented training, you will use principles that are slightly different from those that you used previously. Your sessions will be shorter but much more intense than before. You should include more nutritional energy and non-energy essential substances in your diet.

A set of exercises for all muscle groups for beginners from Joe Weider (stage 1)

Joe Weider's bodybuilding training system is one of best systems building muscles. It helps to create a masculine, strong and muscular figure in men. Women using the Weider System can tone their muscles and reshape their bodies, building energy and strength in the process. The first stage of training is the introductory system, which is intended for beginner athletes. This set of exercises is designed for training three times a week - Monday, Wednesday and Friday. With this system, your muscles will be worked from all possible angles and will not get used to monotonous work. Thus, this system will not only develop strength and increase muscle volume, but also give them shape.

Training system for all muscle groups - Joe Weider's split system (stage 2)

The split system is the next step towards intensifying your training for accelerated and impressive muscle growth. According to the separate training system, you train 4 times a week: Monday, Tuesday, Thursday and Friday. You will only work on one lesson top part bodies, doing more exercise and approaches for developing each muscle. The next day, you'll work on your lower body muscles, again devoting the entire training time to working each muscle, only with more rigidity and intensity. On the third day you will rest and resume training process on the fourth and fifth days, resting again on the sixth and seventh days.

For a long time now, no one has any doubts that fitness is fashionable and stylish. Classes in fitness clubs are one of the integral attributes of the life of girls and men in a modern metropolis. Yes, we are all different, but now, for the most part, people strive to maintain the image of a sporty, active and inquisitive person (and this applies to both girls and men). After monotonous everyday life in the office, you really want to spend more active time. In addition, there is a global problem of obesity among residents of modern cities, including middle-aged men.

This is mainly due to the sedentary and sedentary lifestyle of women and men, which is followed by many office workers and employees of large corporations.

Gyms and strength exercises are in very high demand among women and men. We can say that for some this is a kind of panacea, and for others it is a way to defeat themselves, because, to be honest, muscle mass and strength excite the minds of many men. In winter and spring, gyms and strength training equipment, one might say, are filled to capacity with those wishing to achieve physical perfection. Tighten your muscles, get back to where you were before physical fitness, properly prepare for CrossFit, bodybuilding or powerlifting competitions - all this can be done in the fitness center.

But not everyone has the opportunity to buy a membership and go to the gym 3-4 times a week. What to do for those who want to tighten their figure and achieve good results at home? What exercises for all muscle groups can be performed mainly at home for girls and men? On which physical exercise Is it necessary to emphasize during training at home for girls and men?

What is important to understand: we pay special attention to the legs

Below are the main nuances that need to be taken into account when training at home. These are a few simple principles that will help you properly organize the training process and avoid mistakes.

• The basis of your training (for both girls and men) is the load on the legs. Why is this so? The fact is that the legs occupy about 50-60% of the total volume of all the muscles of the body. Accordingly, if they grow, then the rest of the body will grow. Therefore, 70-80% of your efforts, especially at first, should be aimed at training your legs. However, this does not mean that you need to forget about pumping muscles. shoulder girdle – deltoid muscles, pectorals, triceps, forearms. Be sure to do push-ups and exercise with dumbbells. Don't forget about stretching, flexibility and spinal muscles. It is also useful to give yourself cardio exercise. Run in the park, walk more, jump rope.
• Regarding the frequency of training at home. Pumping up your legs and buttocks at home is not as difficult as it seems at first glance. However, we will have to disappoint you: do not have any illusions that this will happen quickly, especially at home, where the range of training equipment is, to put it mildly, limited. After all, we are talking about building a huge muscle mass. The legs occupy 50 to 60% of all the muscles in the body. The leg muscles are the largest muscle groups. They take a long time to recover. You won't be able to train your legs more than 1 or 2 times a week. For beginning athletes, we strongly recommend that you train at home no more than once a week, gradually moving on to training your legs at home twice a day.
• All muscles must work together during one exercise. In order for the quadriceps, hamstrings and calves to work together, so that almost 60% of all muscles of the body are actively involved in work at the same time, it is necessary to perform basic, complex, multi-joint exercises. In our case, these are squats, deadlift, bends, swings. Yes, they are not very convenient (or even impossible) to perform at home, because you will need a barbell. But we hasten to please you: these same exercises can be performed in a lighter version with a kettlebell.

Workout program for couch potatoes

Below is a set of exercises for all muscle groups, recommended for beginners and intermediate athletes. All muscle exercises presented in it must be performed in a strictly defined sequence. Also, do not forget about the need for a thorough warm-up before starting any strength training. Warm up your muscles and ligaments thoroughly.

Leg and back day

1. Kettlebell front squats: 4 sets of 15-20 reps.
2. Kettlebell squats: 4 sets of 15-20 reps.
3. Bent-overs with a kettlebell: 4 sets of 10-12 reps.
4. Kettlebell swings: 4 sets of 10-12 reps.

Top day (arms and chest)

1. Push-ups/half push-ups: 4 sets of 15-20 reps.
2. Dumbbell bench press: 4 sets of 10-12 reps.
3. Seated dumbbell press: 4 sets of 10-12 reps.
4. Extensions with dumbbells from behind the head: 4 sets of 10-12 reps.

Take about two days of rest in between training complexes, that is, train in the 2 days rest/1 day training mode. At the end of the weekly microcycle, you can take an additional day of rest. For example, on Monday you train legs, then rest for two days, do a top day on Thursday, then rest for two more days plus one extra day. Next Monday you start all over again.

Let's summarize briefly. Gyms are in very high demand among the population, but not everyone has the opportunity to buy a subscription and go to the gym 3-4 times a week. What about those who want to tighten their figure and achieve good results at home? First, it's important to understand some basic priorities for your training. The basis of your training is the load on your legs. The legs occupy 50 to 60% of all the muscles in the body. The leg muscles are the largest muscle groups. They take a long time to recover.

To quadriceps, hamstrings and calf muscles worked in a complex, so that almost 60% of all muscles of the body are actively involved at the same time, it is necessary to perform basic, complex, multi-joint exercises. Don't forget about stretching, flexibility and spinal muscles. It is also useful to give yourself cardio exercise: run in the park, walk more, jump rope.

Finally, we wish our readers sporting success, health and longevity. Approach any training wisely, dose the load correctly, listen to your body, and then you will be able to overcome any obstacles and difficulties! Make it a habit to lead healthy image life, accustom your children to it from a young age. Sport is a great joy great way organize family leisure. Yes, sports high achievements It’s unthinkable without injuries, but we’re mostly talking about ordinary athletes. And with them everything is much simpler, the main thing is not to overdo it with dosing loads.

Most modern people prefer to study physical activity V gyms. This is due to the fact that many people at home do not have the opportunity to install expensive equipment that will help them stay in shape. own body. However, few people think about the fact that at first most of the shells presented in the hall will simply not be useful to them. The thing is that while you are a beginner, any trainer will advise you to lean on basic exercises that can, how to work on muscle mass, and on weight loss. Each exercise is effective, which has been tested by many athletes, and their effectiveness lies in simplicity, based on natural human movements. They are the ones who help to properly pump the entire muscular system.

Basic

If you still think that studying in gym better than at home, then it is recommended to familiarize yourself with the complex basic exercises for all muscle groups. However, first you need to understand what a base is. When performing any action from the presented complex, a person will experience muscle fibers throughout the body, to a greater or lesser extent. The complex is basic due to the fact that all work on the body occurs in a complex. But after the basics have been mastered, you can begin to develop the ideal technique for performing exercises for each muscle group separately. So, let's get started.

Legs

The lower limbs must be in good shape because they support a person’s weight. To do this, you need to work on them. Muscles lower limbs consist of extensors or quadriceps, flexors or biceps, and calves or soleus muscles.
Exercises for pumping them up are as follows:

1. Squats with a barbell on the shoulders - all groups work;
2. Leg press – all groups work;
3. Lunges – works the quadriceps and gluteal muscles;
4. Deadlift with straight legs - works the hamstrings;
5. Raising on your toes – works your calves.

Breast

If the legs are pumped up, but the upper part is not worked out, then an imbalance in proportions will be visible, so you must definitely work with the upper, lower internal and external muscles.
The pumping exercises are as follows:

1. Bench press (by adjusting the angle of the bench, you can shift the load while working on different muscles) – all groups work;
2. on uneven bars – the lower and outer parts work;
3. Dumbbell flyes – the inner and upper group works.

Back

It is especially important to pump up this element for a man, then in the complex it will be possible to form a beautiful trapezoid. The back contains the vastus, trapezius and psoas muscles.

The pumping exercises are as follows:

1. Pull-ups – work wide;
2. Inclined barbell row – works wide and trapezoidal;
3. Deadlift – all groups are involved;
4. Hyperextension – works the lumbar.

Biceps

The main elements of the biceps are the short and long bundles, and exercises to pump them up should be as follows:

1. Lifting the barbell for biceps – forms total weight fibers;
2. Lifting dumbbells for biceps – works the muscles hard;
3. Exercise “hammer” - works the humerus and radius bones, and also lengthens the biceps;
4. Curls with concentration – forms the peak of the biceps.

Triceps

The components of this section are triceps, consisting of a long, lateral and medial bundle. It is better to use the following exercises to pump them up:

1. Bench press with narrow grip– all groups work;
2. French press - all groups work;
3. Exercises on the uneven bars - everyone is involved, but the bottom to a greater extent.

Delta

The deltoid muscle has three parts - the posterior, anterior and middle bundle. To work on them, it is recommended to do the following:

1. Military press - everything works, but more in the middle zone;
2. Dumbbell raises to the sides are identical to the first exercise;
3. Raising your arms with dumbbells in front of you – the front zone works;
4. Dumbbell rows lying on your stomach - works the back part.

Forearm

The components of the presented muscle group are: flexors and extensors of the wrist, radial muscle.

To work on them thoroughly, you need to do the following exercises:

1. Bending the arm with a barbell grabbed from above - works the biceps and brachyradialis;
2. Zottman curls – work in groups, identical to the first exercise;
3. Wrist curls with a barbell - flexors and extensors work;
4. Bending the arms at the wrists with a barbell behind the back - muscles identical to the previous ones work;
5. Rotating the handle with a load - all muscles work.

Press

Most problem area almost every person. The press consists of the oblique and rectus abdominis muscles, and to form them you need to do:

1. Raising the legs while hanging on the bar - all muscles work, but more the lower ones;
2. Crunches upper block– everything works, but more on top;
3. Lying lateral crunches – oblique muscle.

At this point, the set of exercises for all muscle groups can be considered complete.

Homemade

Now let’s study exercises for all muscle groups that can easily be performed at home. But remember that before any workout you need to thoroughly warm up your muscles, and only then start doing exercises, otherwise you may get injured.

The most favorite exercise among girls. And all because it helps to make the buttocks elastic and toned, accordingly, the gluteal muscle works here.

The calves and thighs will also be involved during the exercise.
You need to stand straight and place your palms on your sides:

1. 1. As you exhale, you should take a wide step forward with your left leg, but at the same time keep your back straight and your torso vertical;
   2. The depth of the step should be such that the shin right leg and the left thigh were perpendicular to the floor;
   3. As you exhale, you need to return to the original position.

Plank

Exercises for the Planck muscles and its variations work on muscle corset, but they shape the abs more. You need to lie on the floor, stretch your body and stand on your toes and forearms. It is important that there is a right angle between the forearm and shoulder, and that the legs are connected and the head is lowered to the floor. You need to stand in this position for at least 30 seconds (it seems simple, but it’s not, all the muscles are very tense). 5 repetitions are recommended.

Training with push-ups will help make your biceps beautiful and also increase arm endurance. You need to lie on the floor, place your hands slightly wider than your shoulders, rest your palms and toes on the floor, and rise to your outstretched arms.
As you exhale, you need to bend your arms at the elbows, while inhaling, straighten your limbs. For best result you need to go as low as possible, ideally touching your chest to the floor. Do 10 push-ups and three approaches.

Springs

Muscle training is aimed at the calves of the limbs. When performing, you must carefully listen to your body so as not to get injured. Starting position: standing and straight, then gradually you need to start lifting your heels off the floor, rising onto your toes. Having reached the maximum, hold for a few seconds, and again you need to lower your heels. You need to do 30 lifts and two approaches.
Presented basic and home complex training for all muscle groups will help maintain the beauty of your body and the health of the whole organism.

Effective (video)

Especially for those who want everything at once, a training program has been invented that uses all muscle groups in one session. Unlike training aimed only at, or only at, this program will allow you to simultaneously and evenly develop all zones in the comfort of your home.

IMPORTANT: If you have problems with all joints, we advise you to give up all dynamic exercises, replacing them with a static load on the muscles. If you have serious problems with your body or have chronic diseases, consult your doctor before doing home exercises. In the gym, a trainer is looking after you, but at home, the entire responsibility for your health rests on your shoulders.

If you were born in Great Britain, you would know about the unusual Charles Bronson. Charles is perhaps the most insane and eccentric of all, a criminal who has not killed a single person. He can bend steel rods with bare hands, and while traveling through 120 prisons he set a world record for push-ups; he does about 2000 of them every day. What does the training program and home exercises have to do with this?

Pay attention to the fact: Charles did not have dumbbells, heavy objects, and certainly not a gym in prison. He became a mountain of muscles thanks to the floor, 4 walls and prison gruel, which is not at all pleasing with the variety of proteins and all microelements. Even a prisoner in prison became handsome thanks to fitness in solitary confinement. It’s worth reading about his crazy antics separately.

Now think about it, you have all the benefits of life in order to conduct homework:

• Freedom
• Complete diet
• Floor and 4 walls
• Dumbbells and other equipment

You are the king of life. You are the master of your destiny, you are the captain of your soul. At home, you can achieve unprecedented results, you just have to start. Our menu today includes a training program without dumbbells or exercise equipment. Confident, effective exercises.

Universal and daily

Start a little at a time. To conduct regular home exercises and not shirk, you need to make the training program a habit. It is enough to start with 20 squats. Feel how much you need them and how they help. Once you can't live without daily exercise, take action. The training program will help you. It is suitable for everyone: men and women, beginners and experienced. Adjust the number of approaches depending on your abilities.

To successfully carry out all homework, you must:

• An hour before, eat carbohydrates and proteins (vegetables, fruits, lean poultry with rice, eggs, porridge, cottage cheese, lean fish), you can drink coffee;
• Take a cold shower to invigorate;
• Find fun and positive music for your work rhythm;

Set of exercises

You can do more than you think. Remember an example that everyone knows. A man who in his life could not jump further than 2 meters, at running from the tiger, he jumped over a ditch 7 meters long. And when it seems to you that you have no strength left and you won’t be able to do another 10 push-ups, then remember about the ferocious predator from the jungle.

Mahatma Gandhi: Strength does not depend on physical ability, but on an unbending will.

The first thing we do in any class, including at home, is warm up. After fully warming up the body and preparing for work, we begin the training program for all muscle groups.

Lunges

Lunges will make your buttocks nice and strong. Easily performed at home.

Target muscle: quadriceps

Muscles involved: gluteal, calf, thigh

Starting position: stand straight, palms facing inward.

1. Inhale and take a wide step forward with your left foot. It is important to keep your body upright and your back perfectly straight.
2. We step at such a distance that the left thigh and right shin are perpendicular to the floor.
3. We exhale and return to the starting position. Perform each leg 15 times, three approaches.

There are no easy ways to train. We try and do all three approaches even for the first time. It is important that the comfort and tranquility of your home, the close presence of a sofa and a refrigerator, do not distract you from work. Concentrate and get visible The result is already after two weeks of training.

Plank

The purpose of the plank is to create a strong corset from all the muscles of the abdomen, lower back and trapezius.

Muscles involved: brachialis, trapezius, thoracolumbar

Starting position: lie down on the floor, stretch your body and lean on your forearms and toes.

1. The angle between the shoulder and forearm should be strictly 90 degrees. Feet together, looking at the floor.
2. You'll feel the tension gluteal muscles and abdominal muscles.
3. You need to hold this position for as long as possible.
4. Repeat this exercise 5 times with a break. If necessary, increase the number of repetitions.

The plank will help strengthen and work out many areas. Its important advantage is the minimal load on the joints.

Push-ups

Home exercises should definitely include push-ups. They are extremely useful for working out almost all arm muscles.

Muscles involved in the work: brachialis,

Starting position: we take a lying position, arms slightly wider than shoulders, palms at the same level as shoulders.

1. Inhale and bend your arms until your chest touches the floor.
2. The body must be straight.
3. We exhale and return to the lying position. Repeat 3 approaches 15 times.

Real, effective push-ups imply that the chest touches the floor. If it’s difficult, then do 3 sets of 10 times.

Springs

An excellent exercise, easy to do at home, for developing and tightening your calves. But remember, do springs need to be carefully, listening to the body. The chance of injury when working with calves is greater than when working with other parts of the body.

Muscles involved: soleus, gluteal

Starting position: stand straight.

1. We begin to slowly rise on our toes, lifting our heels off the floor as high as possible.
2. We stay in this position for a couple of seconds and slowly lower our heels, but not completely. So the load will be a little higher, and the exercise will be a little more effective.
3. We rise again. Repeat 30 times. Over time, you can double or triple the number of repetitions.

Wall Squats

A home workout program can also be surprising. The wall is a great exercise machine, with which you can perform a huge number of exercises, but we will focus on squats. They will take the load off your back, will strengthen your legs and help shape good posture. Be careful, this puts a lot of stress on your knees, if you have any problems with them, avoid doing these squats.

Muscles involved: quadriceps, femoris

Starting position: lean your entire back and the back of your head close to the wall, arms at your sides, legs slightly wider than shoulders, the distance from the wall to your legs is about 50 cm. Required condition is a non-slippery shoe.

1. We take a deep breath and as we exhale, drawing in our stomach, we begin to lower ourselves down.
2. You gotta get so low that your hips become thigh muscles became parallel to the floor. It's like you're sitting on a chair.
3. Spend as much time as you can in this position. Repeat no more than 5 times. Over time we increase the load.

And this is just the beginning

The training program turns out to be excellent: having completed all 5 exercises with the wall and floor, we used more than 10 muscle groups. Home exercises are incredibly varied. When you gain experience, you should take a closer look at exercises against the wall: upside down push-ups, or various static stands against the wall. It doesn’t matter what conditions you are in, whether you have dumbbells or exercise machines.

Everything is in your hands... And also in your quadriceps, triceps and other muscles. IN healthy body healthy spirit!