A passion for sports will help improve the general condition of the body and regain its previous shape, become the owner of an ideal figure and attract the attention of others. A set of varied and useful exercises is developed and selected individually, this is possible thanks to the huge variety of areas of sports activity.
The practical and effective anatomy of fitness exercises makes it possible to work individual muscles or their groups and increase their elasticity.
By attending group or individual classes, you can increase your level of flexibility and strength, strengthen your endurance and achieve some success in losing excess weight.
Popular and existing types of training
When choosing exercises with elastic bands for fitness or techniques related to body plasticity, techniques for improving health, it is important to know all types of physical activity.
The focus of the classes and their intended purpose play a key role in the selection; focusing on the main differences, each person and beginning athlete can choose from the following training sessions:
- aerobic, characterized by a certain duration and the involvement of several muscle groups at once against the background of regular repetition of individual physical exercises;
- anaerobic, aimed at maximizing the consumption of energy consumed with food, accumulated in muscle tissue of various types, without oxygen replenishment;
- cardio training aimed at strengthening and stimulating the normal functioning of the cardiovascular system, preventing slowdown in blood flow;
- interval, targeted combination of training programs with alternating repetition of high-intensity and low-intensity exercises in several approaches;
- strength, for their implementation all kinds of sports equipment and attributes necessary to create and maintain a certain level of tension in the muscles are widely used.
Such areas have practical significance, and they can be combined with each other, but to draw up a development plan it is necessary to involve an instructor.
A professional in his field will help you clearly set a goal and select the most effective tools to achieve it, including the type of training program to obtain the optimal effect.
What types of exercises are there?
Physical exercises are divided into the following types:
Strength exercises
This type of exercise involves a constant increase in strength load, for example, by increasing the working weight of sports equipment. The main effect of such training is the development and strengthening of muscles. The strength version of training will lead to the development of strength and muscle volume. This type includes resistance training, work in simulators and with sports equipment. Sports disciplines such as bodybuilding, powerlifting and weightlifting consist of this type of exercise. The most effective strength exercises are basic ones, which involve the maximum number of muscles and joints. These exercises are performed with free weights. For example, these are various squats with a barbell, barbell presses, and deadlifts.
Cardio exercises
Exercises of this type are aimed at improving and strengthening the cardiovascular system. They also help increase lung capacity. Cardio exercise is a great way to lose weight, however, this type of exercise is best combined with strength training. The source of energy when performing this type of exercise is oxygen. It is noteworthy that for cardio exercise you do not need any special exercise equipment or equipment, since highly effective exercises of this type are running, intensive walking, swimming and any active sports. Any athletics discipline is also an element of cardio exercise.
The gym has special cardio equipment, such as a treadmill, exercise bike or orbitrack. The effectiveness of cardio lies in a certain rhythm of heart contractions. There is a formula that can be used to calculate the optimal heart rate to achieve the maximum beneficial effect from exercise. The average heart rate during cardio exercise is 120-160 beats per minute.
Learn more about heart rate zones →
Both for home and for the gym, there is a large selection of simple and, at the same time, effective cardio exercises:
- Walking with shin overlapping.
- Running (walking) with high knees.
- Knee raise with back lunge.
- Burpee.
- Walking to higher ground.
- Jumping with arms and legs spread.
- Plyometric side lunge.
- Horizontal running.
- Jump squats.
- Shuttle run.
- Jumping lunges.
- Plank jump.
Exercises aimed at strengthening the musculoskeletal system
The exercises are a complex of gymnastic movements aimed at strengthening bone tissue, ligaments, and the spinal column. The exercises are aimed at correcting the curvature of the spine, improving posture and promoting chest expansion, as well as improving flexibility. These exercises are elements of physical therapy and gymnastics. Walking is also an exercise that strengthens the musculoskeletal system. Pilates, TRX and yoga are also considered excellent options for strengthening the musculoskeletal system.
Here is an example of a set of exercises aimed at strengthening the musculoskeletal system for beginners:
- A hundred.
- Twisting.
- Lowering the legs.
- Raising your back with raising your arms.
- Swimming.
- Raising arms and legs on all fours.
- Gluteal bridge.
- Raising legs on all fours.
Swing your leg back
- Diamond leg raise.
- Side leg raises.
- Leg raises for the inner thighs.
- Plank.
- Mermaid.
- Reverse plank.
Exercises that develop coordination of movements
Such exercises require high precision, attention and endurance. The load can vary dramatically over a wide range. For example, when catching a ball in American football, an athlete must concentrate his attention as much as possible and perform delicate work with his hands and fingers. A difficult dive into the water requires explosive power. Exercises that develop coordination of movements include: somersaults, spinning jumps and other gymnastic exercises. Table tennis can be considered an excellent option for developing coordination of movements. Exercises in the coordination ladder also effectively develop dexterity, agility and coordination.
Group classes, their purpose and goals
Popular and fairly easy fitness exercises for beginners are combined into complexes, which are further divided by intensity.
When working with simulators, it is customary to distinguish two types of programs, the exercise of which determines not only the level of load, but also the possible result after completing the entire complex:
- basic, they involve large muscle groups and a number of joint joints in combination with active tension of the entire human body against the background of the maximum achievable level of concentration;
- isolating, aimed at developing and stimulating a specific muscle group to work; such targeted work allows for the distribution of muscle load, but only to increase efficiency.
The optimal solution for visiting a fitness club is the organization of group courses, which include people united by certain programs. This allows you to form communities of interests with the ability to evaluate achievements under equal conditions created for all participants and visitors.
Bodyflex exercises in pictures
bodyflex complex has developed 12 basic exercises that affect all muscle groups. Let's look at each one separately:
1.Lev. Get into the starting bodyflex position. Do the breathing exercise and then move to the main pose of the exercise.
Basic Pose: This pose is designed to work on the face, cheeks, under-eye area, wrinkles around the mouth and nose. We will first gather our lips into a small circle. Now open your eyes very wide and lift them up, as if you are tightening the muscles under your eyes. At the same time, lower the circle of your lips down, thereby straining your cheeks and nasal area, and stick your tongue out to the limit without relaxing your lips. Hold this pose for eight counts. The pose is performed five times.
Don't make mistakes:
- Don't open your mouth too wide. The circle should be very small, as if you are surprised.
- When you stick your tongue out as far as possible from the low, small circle of your lips, you should feel the muscles stretch from the area under your eyes to your chin.
- When performing this exercise, you can either remain in the initial breathing position all the time, or straighten up after retracting your abdomen. While standing, perform the main pose for eight counts, and as you exhale, return to the starting pose.
2. Ugly grimace. This exercise will help you get rid of a double chin, sagging and wrinkled neck. Stand in the starting pose, perform a breathing exercise, and smoothly move into the main pose of the exercise.
Basic pose: Stand up straight, bring your bottom teeth behind your front teeth and stick out your lips as if you are trying to kiss someone. With your lips puffed out, stretch your neck like a stubborn bulldog until you feel tension in it. Now raise your head and imagine that you are about to kiss the ceiling. You should feel a stretch from the tip of your chin to your sternum. The next morning, don’t be surprised, your neck will hurt, because the neck muscles have never worked before. Do the exercise 5 times.
Don't make mistakes:
- Do not close your mouth, you just need to cover your upper teeth with your lower teeth and stick your lips forward.
- When you reach for the ceiling, do not stand on your toes, stand on your full foot.
- Between repetitions, return to the main breathing pose.
3. Lateral stretch. This exercise will help you say goodbye to flabby muscles in your waist and sides. Stand in the starting pose, perform a breathing exercise, pull in your stomach and smoothly move into the main pose of the exercise.
Basic pose: Stretch your right leg to the side, without lifting your foot off the floor, onto your toes, and place your left hand on your elbow on your bent knee. Place your entire body weight on your bent knee. Now raise your right arm and extend it above your head, you should feel the muscles stretch from your waist to your armpit. Do the exercise three times in each direction.
Don't make mistakes:
- To properly stretch, do not bend your arm above your head at the elbow.
- Try to find balance, the posture should be correct and do not lean forward
4. Pulling the leg back. This exercise helps to tighten the most problematic areas of the body: the buttocks and the back of the thigh. The starting position for this exercise is slightly different: lower yourself to the floor, resting on your hands and knees. Now lower yourself onto your elbows. Stretch your right leg straight behind you, pull your toes towards you and do not bend your leg at the knee. Your weight should be on your elbows and arms, looking at the floor. Next, do a breathing exercise, pull in your stomach and take the main pose.
Basic pose: lift your right leg behind you as high as possible, with your toes facing you. To create tension in the buttocks, squeeze them. Stay in this position for 8-10 counts. Free your breath and lower your leg down. Do the exercise three times for each leg.
Don't make mistakes:
- Don't forget to always pull the sock over yourself with a hatchet.
- The leg should be straight and taut, like a string, do not bend the leg at the knee.
- Start counting only when you lift your leg up
5. "Seiko". This exercise perfectly tightens the outer thigh. Get into the starting position: you should stand on outstretched arms and knees, straighten your right leg to the side at a right angle. Perform a breathing exercise, hold your breath, pull in your stomach and move to the main pose
Basic pose: Raise your extended leg to hip level and pull it forward towards your head. The leg is straight, the toe is pulled towards itself. Stay in this position for 8-10 seconds. Breathe, relax. Do the exercise three times on each leg.
Don't make mistakes:
- Do not bend your leg at the knee, it should be straight.
- Try to raise your leg as high as possible.
- When doing this exercise, keep your arms straight; if it is very difficult, you can lean in the opposite direction.
6. "Diamond". This exercise will help you strengthen your arm muscles (biceps and triceps) and slightly tighten your pectoral muscles. Take the starting pose: stand with your feet shoulder-width apart, clasp your hands in front of you. The elbows do not hang, and each finger is connected to the finger of the other hand. Hands touch only with fingers, not with palms. You can round your back a little. Do a breathing exercise, hold your breath, pull in your stomach and take the main pose.
Basic pose: Press your fingers against each other as hard as you can. Feel the muscles in your arms and chest tighten. Hold for 8-10 seconds, inhale and relax your hands. Repeat the exercise three times.
Don't make mistakes:
- Touch only with your fingertips.
- Don't drop your elbows. If your elbows are lowered, it means that only your pectoral muscles will work, and your arm muscles will not work
7. "Boat". This exercise perfectly tightens the flabby muscles of the inner thighs. Take the starting position: sit on the floor, open your legs in different directions as wide as possible. Do not lift your heels off the floor, pull your toes towards you. Place your arms straight on the floor behind you on your palms. Do a breathing exercise, hold your breath, pull in your stomach and take the main pose.
Basic pose: Place your hands on the floor in front of you and bend at the waist. Slowly move your hands forward, gradually bending lower and lower. You should feel the muscles of your inner thighs stretch. Hold at the end point for 8-10 counts, inhale and repeat everything again. Do the exercise three times.
Don't make mistakes:
- Stretch very carefully, no sudden movements, to avoid injury.
- Don't bend your knees.
- Do the exercise according to your capabilities, take your time, listen to your body.
8. "Pretzel". This exercise will tighten your outer thighs and also help reduce your waist size.
Take the starting position: sit on the floor with your legs crossed at the knees. Place your left leg, bent at the knee, on your right leg, also bent at the knee. Place your left hand behind your back and place it on the floor, and with your right hand grab your left knee. Do a breathing exercise, hold your breath, pull in your stomach and take the main pose.
Basic pose: Your weight is on your left hand. With your right hand, pull your left knee up and towards you as close as possible, and bend your torso to the left at the waist, look back. In this position, you will feel the muscles of the outer thigh and waist stretch. Stay in this position for 8-10 counts. Exhale and start again. Do this exercise three times with your left leg on top and three times with your right leg.
Don't make mistakes:
- Try to pull your knee up and forward.
- When you bend at the waist, try to look as far behind your back as possible.
9. Hamstring stretch. This exercise perfectly works on one of the most problematic areas in women - the back of the thigh, since this is where cellulite forms. Take the starting position: lie on the floor on your back. Raise your legs straight up, pull your toes towards you so that your feet are flat. With your hands, reach towards your legs and grab your calves (if this is difficult for you, you can keep your hands behind your knees). Do not lift your head off the floor, do a breathing exercise, pull in your stomach and take the main pose.
Basic pose: legs remain straight, carefully, without jerking, use your hands to pull your legs closer to your head, without lifting your buttocks from the floor. You should feel a stretch in your hamstrings. Hold at the end point for 8-10 counts, inhale, relax and return to the starting position. Perform the exercise three times.
Don't make mistakes:
- Don't bend your knees, this will be the hardest part to begin with, but your main goal is a straight line from your butt to your feet.
- Do not lift your head and buttocks off the floor.
- Socks pulled up.
10. Abdominal press . This exercise works both the lower and upper abdominals. Take the starting position: lie on your back and straighten your legs. Bend your knees, feet firmly pressed to the floor at a distance of 30-35 cm from each other. Raise your arms up above your head, do not lift your head off the floor. Do a breathing exercise, hold your breath, pull in your stomach and take the main pose.
Basic pose: lift your shoulders and shoulder blades off the floor, stretch your arms towards the ceiling. The head is thrown back. Try to get off the floor as high as possible, stretch your chest up. Having reached the end point of the exercise, stay here for 8-10 seconds. Now lower yourself slowly to the floor - first your lower back, then your shoulders, and then your head. Do the exercise three times.
Don't make mistakes:
- To avoid injuring your neck, keep your head tilted back. Lift your chin.
- When doing the exercise, do not swing.
11. “Scissors.” This is an exercise for the lower abdominal muscles. Take the starting position: lie on your back on the floor, stretch and close your legs. Place your hands, palms down, under your buttocks to prevent injury and support your back. Do not raise your head and lower back. Do a breathing exercise, pull in your stomach and hold your breath. Now move into the main pose.
Basic pose: Raise your legs together above the floor by 8-9 centimeters. Do scissors: wide leg swings to the sides, like scissors, so that the legs are crossed one above the other. Pull your socks away from you. Do this for 8-10 counts. Exhale. Repeat three times.
Don't make mistakes:
- To avoid hurting your back, always keep your hands under your buttocks.
- Do not raise your legs high, as this will relieve the load on your abdominals; the optimal option is 8-410 cm from the floor.
- Don't raise your head, it should be on the floor.
- Make swings quickly and spread your legs as wide as possible.
12. "Cat". This is the most useful exercise of all, as it involves the back, hips and abdomen. In addition, it is very helpful for those who have back problems. Get into the starting position: place your hands and knees on the floor. Palms should be on the floor, arms straight, back straight. Don't lower your head, look straight ahead. Do a breathing exercise, hold your breath, pull in your stomach and take the main pose.
Basic pose: tilt your head and at the same time arch your back, lift it as high as possible, you should look like an angry cat. Stay in this position for 8-10 counts. Exhale and relax your back. Repeat the exercise three times.
Don't make mistakes:
- This exercise is done smoothly, looks like a rolling wave.
That's all, all these exercises are quite easy to use, the most important thing is to understand how to do them correctly, then you can change the order in which they are performed, as well as modernize them by selecting the ones you need. I hope everything works out for you, and in conclusion I would like to advise you to watch a video with bodyflex trainer Marina Korpan, she very clearly explains and shows, especially how to do a breathing exercise. Let's look:
Weight loss
High-quality and most effective fitness exercises for weight loss are combined into a group related to aerobic exercise. They are associated with the release of an increased amount of oxygen, which, when stimulating the blood flow, enriches not only muscle tissue, but all parts of the brain thanks to aerobics:
- step aerobics;
- fitball aerobics;
- water aerobics.
Due to the increased fat burning effect, these training programs are classified as intensive weight loss techniques that are beneficial for humans.
Thanks to the large number of variations and basic movements, it is practical to quickly lose excess weight with a customized program.
A set of exercises in the gym for men and women. What exercises to train muscles?
- Neck
- Trapezoid
- Shoulders
- Breast
- Biceps
- Forearms
- Stomach
- Quadriceps
- Shin
- Trapezoid
- Triceps
- Lat
- Back thickness
- Lower back
- Buttocks
- Quadriceps
- Biceps hamstrings
- Shin
This section provides a list of exercises necessary for fitness and bodybuilding in the gym.
The practical use of this material will allow you to achieve strong skills in correctly performing the main types of strength exercises and will give a stable aesthetic result that will not disappear due to a temporary cessation of the training regime.
Basic exercises in the gym for beginners
The use of basic exercises is necessary not only for experienced athletes, but also primarily for beginners. At the very beginning of fitness and bodybuilding classes, it is recommended to work out the main muscle groups: thigh muscles, buttocks, back and chest muscles.
- If this is your first time in the gym and don’t know where to start, use the following basic exercises in your training program. In the first five to six weeks of training, these exercises should be performed every workout with a rest interval of 3 to 4 days.
- You shouldn’t overload your muscles; if you overdo it on the first day, recovery time may take 10 days or more. Increase the load gradually, let the muscles recover and get used to the work.
- Before training, be sure to warm up. It is useful to exercise for 5-10 minutes on an aerobic, cycling or running machine or jumping rope, and only then begin basic exercises.
For the first 5 to 6 weeks of training, we recommend doing the following exercises.
Gym training program for men
We perform the exercises slowly, carefully and with maximum concentration. We recommend lifting (pulling) the weight with a fast movement, and lowering it 2 times slower.
Exercises with large and maximum weights must be performed with a belay partner!
Important! Rest between sets and exercises:
90 sec. between exercises
60 sec. between sets (approaches)
If you are doing leg exercises:
120 sec. between sets (approaches) and exercises
| For men | ||
| Exercises | Sets | Replays |
| Chest + Back + Shoulders | ||
| Barbell press lying on a horizontal bench | 3 | 12-15 |
| Upper block rows in front of you | 3 | 12-15 |
| Seated overhead press | 3 | 12-15 |
| Legs | ||
| Squats | 3 | 12-15 |
| Lying leg curls | 3 | 12-15 |
| Lower back + Abs | ||
| Lumbar arches | 3 | 15 |
| Incline sit-ups | 3 | 15 |
After completing the exercise program, stretch your muscles.
Gym workout program for women
We perform the exercises slowly, carefully and with maximum concentration. We recommend lifting (pulling) the weight with a fast movement, and lowering it 2 times slower.
Exercises with large and maximum weights must be performed with a belay partner(s)!
Important! Rest between sets and exercises:
If you are doing leg exercises:
120 sec. between sets (approaches) and exercises
For other muscles:
90 sec. between exercises
60 sec. between sets (approaches)
| For women | ||
| Exercises | Sets | Replays |
| Legs | ||
| Squats | 3 | 15 |
| Lying leg curls | 3 | 15 |
| Lumbar arches | 3 | 15 |
| Chest + Back + Shoulders | ||
| Reduction of arms on the simulator | 3 | 15 |
| Upper block rows in front of you | 3 | 15 |
| Dumbbell lateral raises | 3 | 15 |
| Press | ||
| Incline sit-ups | 3 | 15 |
After completing the exercise program, do some muscle stretching .
Differences between women's training and men's training!
Video program options in the gym
Gym training program for men
Gym training program for girls
All about bodybuilding
Health improvement
Certain exercises with a fitness ball and Pilates can be classified as exercises that are necessary for the general health of the human body.
The general goal of such areas is determined by several factors that allow you to feel the health benefits of following a diet and leading a healthy lifestyle:
- thorough study of muscle layers;
- strengthening the abdominals and back;
- formation of correct posture.
Slow, controlled execution of assigned tasks ensures thorough work with all groups of designated muscles.
The intended purpose of such a technique is far from losing weight, building muscles and enhancing the functionality of the body, but such group fitness is perfect for improving overall health.
Stretching
In the absence of a sufficient level of activity and mobility required by sanitary standards in everyday life, a person experiences some discomfort from sedentary work.
Muscles, ligaments and tendons need additional support and their increased elasticity will achieve several important points:
- complete recovery of the spine;
- strengthening correct, strict posture;
- increasing the flexibility of the human body.
Such effective fitness exercises for the buttocks and inner thighs, using the technique
Stretch or Stretch can be supplemented with other exercises.
Particularly popular among beginners are training sessions that include activities that promote the development of balance and harmonization of balance, and strengthening of the vestibular apparatus.
Flexibility
The presented videos of fitness exercises at home will help you master a complex aimed at increasing flexibility, perseverance and normalizing body functions.
Fitness yoga is a unique direction that is based on a combination of three main components; their combination and certain efforts help to achieve extraordinary results:
- asanas or specific poses designed to be repeated;
- breathing techniques developed based on Vedic practices;
- meditative practices with a certain level of immersion in consciousness.
An important feature of the yoga fitness exercise complex is the harmonious training of the body and spirit, because with physical recovery the level of emotional control increases.
Thanks to such software systems, optimal development of concentration and the possibility of increased concentration are achieved while mastering techniques of deep and complete relaxation.
Relax
Knowing what types of fitness exercises there are, you can independently or with the assistance of an experienced instructor, develop a set of workouts for relaxation.
All of them should be characterized by certain characteristics, which will allow optimizing the training program based on the following parameters and features:
- leisurely and consistent execution of the complex;
- precision of movements and strict phasing of reproduction;
- meditativeness and a sufficient number of statistical poses;
- high concentration on breathing and immersion in consciousness.
Do not forget that any lesson must be completed with restorative techniques that will help normalize the functioning of internal organs, the cardiovascular and respiratory systems.
When choosing such programs, you can include fitness exercises for your back and posture, combining several exercises from yoga, Pilates and stretching.
Exercises for losing belly fat
The accumulation of excess in this area is a very common occurrence in women. You should immediately take into account that exercises alone in this area, without following the correct diet, will not be able to eradicate the problem.
For best results, use as varied loads as possible.
Lying on your back, press your back tightly to the floor, bend your legs. Hands are under the head, elbows pointing to the sides. While inhaling, lift your upper body up to your shoulder blades, and exhale to the starting position.
We perform so-called reverse abdominal crunches. Lying on your back, arms along your body. Exhaling powerfully, twist your pelvis towards your head.
Sitting on a bench, lean on its side edges. Inhaling, pull your legs towards your stomach, and exhaling, return to your starting position.
We engage the oblique muscles - sitting on a chair, the body turns to the sides.
Attention: if you have problems with the spine, these exercises are contraindicated!
Strength complexes, sports class for endurance
Trainings that include strength and fitness exercises are united by the main goal, which is designated as increasing the volume of muscle tissue.
In addition, at a certain intensity of training, optimal development of strength qualities is achieved against the background of creating tension, and several different programs can be used.
Separately, you can select functional trainings, these are special areas of fitness classes necessary to stimulate the development of individual qualities.
These include agility and balance, coordination and precision of movements, which are necessary for athletes to improve their qualification skills.
