The program of training 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 shells. This will help develop correct technique and avoid mistakes in the future.
You can always maintain a routine by accustoming yourself to exercise 3-4 times a week. This is exactly what we need to build beautiful figure. These complexes are designed for self-study. Perform all exercises for 8-12 reps for 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 a plank position, elbows under your shoulders, forearms on the floor, feet on toes, the body is even, the stomach is tucked up. Stand for 30 seconds, then rest and repeat.

Twisting

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

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

Cardio for beginners

Walking is the best cardio for beginners. You need to walk, on average, 5-6 km a day. It is best if you count kilometers with a pedometer, and at the same time wear a heart monitor. For active weight loss an hour a day of such walking is enough. It is necessary and possible to break this amount into 2 half-hour walks a day. You can get by with less cardio if you alternate walking with more intense exercise, like pedaling your bike.

Home workouts for medium difficulty

You can take the same complex, but make adjustments:
in squats and lunges, hold one heavy dumbbell or kettlebell on your chest. On the chest - because it will not allow your back to bend and will help to load the muscles of the legs more;
in forward bends, work with dumbbells of medium weight. Take them in your hands and move them down the hips so as to fall with the full amplitude possible with a straight back;
if push-ups become too easy - 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 of the burden to 10-12 kg;
in extensions, take one dumbbell in your hands, and replace the second exercise on the back with dumbbell rows to the belt in an inclination. Stand straight, lean forward, and bring the shoulder blades together, bringing the dumbbells to the belt from the “lowered down, in straight arms” position;
abdominal exercises can be made more difficult by placing weights on the back in the case of a plank, or by picking up additional weights in the case of twisting;
you can add some exercises on your hands to make them look beautiful. For example, you can perform standing dumbbell shoulder presses, standing biceps curls, and bent-over dumbbell triceps extensions.

Cardio for the average level of difficulty

For those who can run for health reasons

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

Those for whom running is contraindicated

Consider purchasing an exercise bike. It does not involve the spine and is soft enough for the joints. Work it out for 1-2 minutes of high intensity and 1 minute of low intensity, and aim for at least 150 minutes per week in total if your goal is weight loss.

Advanced athletes can try increasing the weight of the weights, and purchase a barbell and racks to take home. You can also transfer your workouts to the gym.

Complexes of exercises for all muscle groups. If you want to start doing fitness or bodybuilding and strive for the proportional development of your muscles, then you should pay attention to training systems that are specifically designed to work out all muscle groups. Of course, each person has their own physiological features and lagging muscles will gradually appear. Only after identifying these muscles should more attention be paid to them using personal training systems. This category contains many effective complexes exercises for uniform training of all muscle groups. Each training system comes with full list all exercises, tips and tricks. I wish you success!

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Strength and Muscle Building Program by Joe Weider (Phase 3)

The strength and muscle building program is the third stage of Joe Weider's training system. According to this training system, you do 3 times a week: Monday, Wednesday and Friday. In strength training, you will use principles that are somewhat different from those used previously. Your classes will be shorter, but much more intense than before. You should include more nutritional energy and non-energy essentials 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 the the best systems muscle building. It contributes to the formation of a masculine, strong and muscular figure in men. Women using the Weider system can tone up their muscles and reshape their bodies, building energy and strength in the process. The first stage of training is the introductory system, which is designed for beginner athletes. This set of exercises is designed to train three times a week - Monday, Wednesday and Friday. With this system, your muscles will be worked out from all possible angles and will not get used to the same work. Thus, this system will not only develop strength and increase muscle volume, but also give them shape.

All Muscle Group Training System - Joe Weider Split System (Stage 2)

The Split System is the next step towards intensifying your workouts for faster and more impressive muscle growth. According to the separate training system, you work out 4 times a week: on Monday, Tuesday, Thursday and Friday. You will work in one lesson only upper part body, doing more exercise and approaches for the development of each muscle. The next day, you will develop the muscles of the lower body, again devoting all the training time to working each muscle, only harder and more intensely. 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, 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 tend to maintain the image of a sporty, active and inquisitive person (and this applies to both girls and men). After the monotonous everyday life in the office, you really want to have a more active pastime. 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 great 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 oneself, because, what to hide, muscle mass and strength excite the minds of many men. In winter and spring, gyms and strength training equipment, one might say, are packed to capacity with those who want to achieve physical perfection. Tighten muscles, return the former physical form, 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 subscription and go to the gym 3-4 times a week. How to be 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 what exercise it is necessary to emphasize during training at home for girls and men?

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

Below are the main nuances that must be considered 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 exactly? 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 directed specifically to leg training. However, this does not mean that you need to forget about pumping muscles. shoulder girdle – deltoid muscles, chest, triceps, forearms. Be sure to do push-ups and exercise with dumbbells. Do not forget about stretching, flexibility, and working out the muscles of the spine. It is also helpful to give yourself cardio. Run in the park, walk more, jump rope.
• Regarding the frequency of training at home. Pumping up legs and buttocks at home is not as difficult as it seems at first glance. However, we will have to disappoint you: do not be under the illusion that this will happen quickly, especially in homes where the set of training equipment is, to put it mildly, limited. After all, we are talking about building a huge muscle mass. Legs occupy from 50 to 60% of all muscles of the body. It is the muscles of the legs that are the largest muscle groups. They take a long time to recover. You will not be able to train your legs more than 1 or 2 times a week. For novice athletes, we strongly recommend training at home no more than once a week, gradually moving to two leg workouts at home.
• All muscles should work in a complex during one exercise. In order for the quadriceps, hamstrings and calves to work in a complex, so that almost 60% of all the muscles of the body are actively involved in work at the same time, it is necessary to perform exactly the basic, complex, multi-joint exercises. In our case, these are squats, deadlift, slopes, swings. Yes, they are not very convenient (or even impossible) to perform at home, because you need a barbell. But we hasten to please you: these same exercises can be performed in a lightweight version with a kettlebell.

Homebody Workout Program

Below is a set of exercises for all muscle groups, recommended for beginners and intermediate athletes. All exercises for the muscles 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. Thoroughly warm up the muscles and ligaments.

leg and back day

1. Squats with a kettlebell on the chest: 4 sets of 15-20 times.
2. Kettlebell squats: 4 sets of 15-20 reps.
3. Kettlebell tilts: 4 sets of 10-12 reps.
4. Mahi kettlebell: 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. Extension with dumbbells from behind the head: 4 sets of 10-12 times.

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

Let's summarize briefly. Gyms are in great 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 workouts. The basis of your training is the load on the legs. Legs occupy from 50 to 60% of all muscles of the body. It is the muscles of the legs that 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 the muscles of the body were actively involved in the work at the same time, it is necessary to perform exactly the basic, complex, multi-joint exercises. Do not forget about stretching, flexibility, and working out the muscles of the spine. It is also useful to give yourself a cardio load: run in the park, walk more, jump rope.

Finally, we wish our readers sports success, health and longevity. Approach any workout wisely, dose the load correctly, listen to your body, and then any obstacles and difficulties will be within your reach! Get into the habit of leading healthy lifestyle life, teach it to your children from a young age. Sport is a great joy great way organize family leisure. Yes, sports high achievements unthinkable without injuries, but we are talking mostly 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 do physical activity V gyms. This is due to the fact that at home, many do not have the opportunity to install expensive equipment that will help keep them 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 in the category of a beginner, any trainer will advise you to lean on basic exercises that can, how to work on muscle mass and over weight loss. Each exercise is effective, which is verified by many athletes, and their effectiveness lies in simplicity, based on natural human movements. It is they who help to properly pump the entire muscular apparatus.

Basic

If you still think that doing gym better than at home, then it is recommended to familiarize yourself with the complex basic exercises to all muscle groups. However, to begin with, it is worth understanding what a base is. When performing any action from the presented complex, a person will have 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 takes place in the complex. But after the base has been mastered, you can begin to work out the ideal technique for performing exercises for each muscle group separately. So, let's get to work.

Legs

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

1. Squats with a barbell on the shoulders - all groups work;
2. Leg press - all groups work;
3. Lunges - works quadriceps and gluteus;
4. Deadlift with straight legs - works the biceps of the thigh;
5. Raising on socks - calves work.

Breast

If the legs are pumped, and the top is not worked out, then an imbalance in proportions will be visible, so it is necessary to work with the upper, lower internal and external muscles.
The exercises for pumping are as follows:

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

Back

It is especially important to pump this element for a man, then in the complex it will turn out to form a beautiful trapezoid. On the back there are broad, trapezius and psoas muscles.

The exercises for pumping are as follows:

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

Biceps

The main elements of the biceps are a short and a long beam, and the exercises for pumping them should be as follows:

1. Lifting the bar for biceps - forms total weight fibers;
2. Lifting dumbbells for biceps - works hard on the muscles;
3. Exercise "hammer" - the humerus and radius bones work, and the biceps are also lengthened;
4. Concentration curls - forms the peak of the biceps.

Triceps

The constituent elements of this section are triceps, consisting of long, lateral and medial bundle. It is better to use the following exercises for pumping them:

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

Delta

The deltoid muscle has three parts in its composition - this is the posterior, anterior and middle bundle. To work on them, it is recommended to perform:

1. Army type press - everything works, but more the middle zone;
2. Breeding dumbbells to the sides is identical to the first exercise;
3. Raising a hand with dumbbells in front of you - the front zone works;
4. Dumbbell row lying on the stomach - the back works.

Forearm

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

For a thorough work on them, you need to do the following exercises:

1. Bending the arm with a barbell grabbed from above - the biceps and brachiradialis work;
2. Zottman bends - groups work, identical to the first exercise;
3. Bending the arms in the wrists with a barbell - the 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. Rotation of the handle with a load - all muscles work.

Press

Most problem area practically every person. The press consists of the oblique and rectus abdominis muscles, and for their formation it is necessary to do:

1. Raising the legs, hanging on the crossbar - all muscles work, but more the lower ones;
2. Twisting upper block- everything works, but more top;
3. Twisting lateral lying - oblique muscle.

On this set of exercises for all muscle groups can be considered complete.

Homemade

And now we will study exercises for all muscle groups that can be easily performed at home. But remember that before any workout, you need to thoroughly warm up the muscles, and only then start doing the exercises, otherwise you can get injured.

The most favorite exercise for girls. And all because it helps to make the buttocks elastic and toned, respectively, the gluteus muscle works here.

Also in the process of performing the exercise, the calves of the legs and thighs will be involved.
You need to stand straight, and rest your palms on your side:

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

plank

Exercises for the muscles "Planck" and its varieties work on muscle corset, but more form the press. 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 the legs are connected, 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 by push-ups from the floor will help to make beautiful biceps, as well as increase arm endurance. You need to lie on the floor, put your hands a little wider than your shoulders, rest your palms and socks on the floor, and rise on outstretched arms.
On the exhale, you need to bend the arms at the elbows, on the inhale, the limbs are unbent. For best result it is necessary to fall as low as possible, ideally touching the floor with the chest. Do 10 push-ups and three sets.

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. Initial position: standing and straight, then, gradually, you need to start lifting your heels off the floor, rising on your toes. Having reached the maximum, linger for a few seconds, and again you need to lower yourself on your heels. You need to do 30 lifts and two approaches.
Presented basic and home complex workouts for all muscle groups will help preserve 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 involves all muscle groups in one session. Unlike workouts aimed only at, or only at, this program will allow you to simultaneously and evenly develop all zones in the comfort of your own home.

IMPORTANT: If you have problems with all joints, then we advise you to abandon all dynamic exercises, replacing them with a static load on the muscles. In case of serious problems with the body and the presence of chronic diseases, consult a doctor before doing homework. In the gym, a coach looks after you, but at home, all responsibility for health is only on your shoulders.

If you were born in the UK, you would know about the unusual Charles Bronson. Charles is perhaps the most insane and eccentric of all, not killing a single person, a criminal. He can bend bars of steel with bare hands, and while traveling through 120 prisons, he set a world record for push-ups, doing about 2000 of them daily. What does the training program and home exercises have to do with it?

Pay attention to the fact: Charles did not have dumbbells, heavy objects, and even more so a gym in prison. He became a mountain of muscles thanks to the floor, the 4th walls and the prison gruel, which is completely unpleasing with the variety of proteins and all microelements. Even a convict in prison, thanks to fitness in solitary confinement, has become handsome. About his crazy antics worth reading separately.

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

• Liberty
• Complete Diet
• Floor and 4 walls
• Dumbbells and other devices

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. In our menu today is a training program without dumbbells, simulators. Confident, effective exercise.

Versatile and daily

Start small. In order to conduct regular homework and not shirk, it is necessary that the training program become 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 the daily stresses, take action. The training program will help you. It is suitable for everyone: for men and women, beginners and experienced. Adjust the number of approaches depending on your abilities.

For the successful conduct of all homework, you must:

• For an hour, eat carbohydrates and proteins (vegetables, fruits, low-fat poultry with rice, eggs, porridge, cottage cheese, low-fat fish), you can drink coffee;
• Take a cold shower to invigorate;
• Find fun and positive music for a working rhythm;

A set of exercises

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

Mahatma Gandhi: strength does not depend on physical abilities, but on an unbending will.

The first thing we do in any class, including at home, is warm up. After a full warm-up of the body and preparation for work, we proceed to a training program for all muscle groups.

Lunges

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

Target muscle: quadriceps

Muscles involved in the work: gluteal, calf, femoral

Starting position: stand straight, palms facing inward.

1. Inhale and take a wide step forward with your left foot. It is important to keep the body upright, the back is ideally straight.
2. We step so far that the left thigh and right shin are perpendicular to the floor.
3. We exhale and return to the starting position. With each leg, we perform 15 times in three sets.

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

Muscles involved in the work: shoulder, trapezius, lumbar-thoracic

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

1. The angle between the shoulder and forearm should be exactly 90 degrees. Feet together, look at the floor.
2. You will feel the tension gluteal muscles and abdominal muscles.
3. You need to stay in 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 minimum load on the joints.

Pushups

Home exercises must include push-ups. They are super useful for working out almost all the muscles of the hands.

Muscles involved in the work: shoulder,

Starting position: we take an emphasis lying down, arms slightly wider than shoulders, palms at the same level as the 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 emphasis lying down. Repeat 3 sets of 15 times.

Real, effective push-ups involve touching the floor with your chest. If it is difficult, then do 3 sets of 10 times.

springs

An excellent exercise, easy to do at home, for the development and tightening of the calves. But remember to 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 in the work: soleus, gluteal

Starting position: stand straight.

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

Wall squats

A home workout program can also surprise you. The wall is a great simulator, with which you can perform a huge number of exercises, but we will focus on squats. They take the load off your back, strengthen the legs and help shape good posture. Be careful, the knees are very heavily loaded here, if you have any problems with them, give up such squats.

Muscles involved in the work: quadriceps, femoral

Starting position: we lean against the wall with the whole back and the back of the head, arms at the seams, legs slightly wider than shoulders, the distance from the wall to the legs is about 50 cm. A prerequisite is a non-slippery shoe.

1. We take a deep breath and on exhalation, drawing in the stomach, we begin to descend.
2. You have to get down so low that your hips become thigh muscles become parallel to the floor. It's like you're sitting on a chair.
3. Spend as much time as you can in this position. We 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: after completing all 5 exercises with a wall and floor, we used more than 10 muscle groups. Home exercises are incredibly varied. When you gain experience, you should look at exercises against the wall: push-ups upside down, or various static racks against the wall. It doesn't matter what conditions you are in, whether you have dumbbells or exercise equipment.

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