7 brilliant home fitness exercises. How to keep fit without exercise equipment

July 18, 2018
Home workouts
Yulia Obolenskaya

It turns out that being always in shape is not a dream, but a reality. Every person can perform basic exercises that will keep their muscles in constant tone. The result is a toned and elastic body, the absence of cellulite, stretch marks and sagging skin. We suggest you familiarize yourself with exercises to keep fit that everyone can do at home. Some of them will require sports equipment.

Daily Dozen

This is exactly what Camp called his workout routine to keep fit. According to him, the exercises help develop not only flexibility and strength, but also balance, coordination and upright posture. All this has a positive effect on the functioning of internal organs and the functioning of the brain. The exercises are actually simple and accessible to everyone; they can and should be done at home, preferably every day. They do not put too much stress on the body, but only keep it in good shape and train it.

Crunches

Standing straight, we bend our elbows, clench our fingers into fists and, as it were, “hide” them under our armpits.
Now, stretching the chest, we move our elbows back, trying to connect them behind our back.
Exhaling, we move our arms straight forward, and then spread them to the sides like the wings of an airplane.
We sharply tilt our torso towards the floor, moving our straight arms behind our back.
Perform in 10 approaches.

This exercise for maintaining breast shape is great for both men and women. At the same time, the back muscles and biceps develop.

Additional Tips

Before starting your workout, you need to warm up properly. Spend 10 minutes doing warm-up exercises and 5 minutes jumping or running. Once your body is hot and your heart rate is 120-140 beats per minute, you can move on to strength training.
Get a good night's sleep. The minimum sleep time for athletes is 8 hours. Successful training gives only 30% of the result. Muscles are restored during sleep, which means that for their growth it is necessary to follow a sleep schedule.
The body needs rest. You should not train more than four times a week, because this will not help you pump up faster, but on the contrary, it will lead to overload, due to which one training week will be ineffective. Give yourself a week-long break every 8 weeks. Lack of rest is very harmful to muscles.
Don't forget about proper nutrition. A combination of exercise, healthy sleep and proper nutrition will significantly speed up your muscle growth. And if you remove at least one component from this system, everything will not go as quickly as you want. Eat protein foods, eat more fruits and vegetables, drink 2.5 liters of water a day, and then the result will not be long in coming!
When you feel that the weight you are currently working with has become light for you, increase it. This is one of the main conditions for success in training.
Never skip training. One missed workout is equivalent to a whole week of no muscle activity. After all, we train each muscle once a week. If you want to achieve results faster, take your willpower and start practicing. And in general, before you give up, remember why you started lifting!
Remember that after training you should feel tired. When working on muscle mass, this fatigue consists of rivers of sweat and the desire to quickly get to bed. And when working out the relief, your muscles should burn after training. You should enjoy this burning sensation.
If you feel that your training program is not bringing you pleasure and results, do not be afraid to change something. Add to it, for example, your favorite exercise or one that you think is more effective. Don't be afraid to experiment, because not the same thing suits everyone.
Do not violate the technique of doing the exercises. First, it will reduce the effectiveness of your workout. Secondly, it can injure you.
The key to success in any business is to enjoy doing it. Get rid of the idea that you need to bulk up in, say, six months, and enjoy the training process. And then you will definitely achieve your goal.

Now you know how to pump up at home. The training program we have offered you is very effective. By practicing it, you will achieve very good results and will surprise your friends with the beauty of your figure. I wish you success!

Shoulder circles

Of all the exercises to keep fit presented in this complex, this is the one aimed at increasing strength. The shoulders become stronger and more powerful, therefore the entire arm becomes stronger.

Standing straight, inhale and raise your shoulders.
Now we kind of move them forward, push them as far as possible, feeling the tension.
Exhaling, we lower them as far as possible.
Next, we move our shoulders back, trying to bring our shoulder blades together to one point.
We repeat the exercise 10 times.

Arm swings

Standing straight and holding your arms parallel to your body, cross them at groin level.
Now we raise our hands in a circle to the cross, that is, the left palm should outline the circle on the right side and vice versa. When your hands are at the top, turn your palms outward.
Next, we smoothly lower our hands down, no longer crossing them, but in a circle. The right hand draws a circle on the right side, the left hand on the left.
We repeat five times.
The next stage is to stand straight, arms along the body, do not cross them.
We lift them up in a circle (as we lowered them).
And now we lower it onto the cross, as we raised it last time.
We also repeat five times.

Wings

We have already done a similar exercise to maintain physical fitness, and it was called “arm turns.” In this case, we are dealing with a more simplified version, but no less effective.

Stand straight, arms along the body, toes slightly turned to the sides.
Inhale and raise your arms straight in front of you at the elbows. Then we move them apart. Now we move our hands up so that our palms face in different directions.
We exhale and at the same time make a strong bend forward. At the same time, we stretch our arms back and bring our shoulder blades together. The head is straight, the gaze is directed forward.
We return to the starting position and repeat the exercise 10 times.

By doing these simple exercises to stay in shape, you will regain not only your ideal body, but also vigor, health and strength.

LiveInternetLiveInternet

Spring provokes you to think about your appearance and gives you time to prepare your body as much as possible for summer and the beach season.

A healthy and beautiful body is not only about nutrition and physical activity, it is also about purity of thoughts and inner peace.

To get in shape for summer, you need to saturate your life with the right exercise, balance your diet and set yourself up for positive changes and lasting results! All the latest world research speaks about one thing - the brain will believe you and will not prove otherwise, but on the contrary, it will only help and increase the desire for change if you give it the right attitude and a clear determination to win.

Getting into good shape is impossible without physical activity. And for this you don’t have to become an athlete. It is enough to take advantage of every opportunity to practice.

Here is a very effective set of exercises for all muscle groups. These exercises are included in many high-intensity circuit training (HICT), which last no more than 30 minutes. This means you can get in shape without spending a lot of time. All you need to know is the correct movements. Today we will look at the first 6 exercises, a little later - the next part. Once you've mastered each point, combine them into 20- or 30-minute workouts.

Push-up

Correct: Hands directly under shoulders, feet shoulder-width apart. Hold the plank; the body forms a straight line from the crown to the hips. Neck in a neutral position, in line with the shoulders. As you lower, keep your elbows close to your body. Incorrect The buttocks sag or protrude, and the head is raised up or pulled into the shoulders. The shoulders move up towards the ears. Simplification Increase the distance between your feet for better stability. Perform push-ups in a position where your knees touch the floor.

Plank

Correct: Hands directly under shoulders or slightly wider. Squeeze your buttocks. The body forms a straight line from the top of the head to the feet. Tighten your abdominals. Tuck your chin. Fix your gaze on the floor or on your hands. Incorrect Buttocks sag or protrude. The head is raised up. Hold the bar in an uncomfortable position. Simplification Hold the plank for less time.

Gluteal Bridge

That's right: Lie on your back. Feet fully touch the floor, legs shoulder-width apart, toes pointing forward, knees bent. Tighten your abdominal muscles. Using your heels, lift your hips. Incorrect The abdominal muscles are not tense. Hips raised too high.

Spider Lunge

Correct Start in the top push-up position. Step your right foot toward the outside of your right arm. The foot touches the floor completely. The leg returns to its original position. Repeat with the other leg. Hold the plank the entire time. Incorrect Shoulders are not above the arms. Hips sag.

Plank with cotton

Correct Start in plank position. Slap your left shoulder with your right hand. Return your hands to plank position. Repeat with the other hand. Hold the plank with your abs and buttocks tight the entire time. Incorrect: Shift the center of gravity when clapping.

Squats

source

Correct Feet shoulder width apart. The feet can be turned out slightly for ease of movement. Keep your chest straight. Look forward and slightly up. Knees in line with toes. Squat as deeply as possible. Incorrect Knees move forward beyond the toes. The knees go inward. The heels come off the floor. The weight is transferred to the toes. Simplification : Squat shallowly if this causes discomfort.

To be continued…

System 21: fast and effective weight loss

How to get in shape

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For the stronger sex

Let us immediately note that in this case we will not provide information about building muscle mass, lifting heavy weights, etc. We'll just look at some basic fitness exercises for men that will keep your legs, arms and torso toned. Many movements are very familiar to everyone, but this does not mean that they are ineffective. We also emphasize that to achieve better results you just need to increase the number of approaches for each exercise.

As a warm-up, it is best to jog (if possible) or jump in place (with a jump rope). This process should take about 5 minutes.
Push-ups - 20 times in three sets. This is an undeniable minimum.
Curling arms with dumbbells - also 20 times, three approaches. This is how you will train your biceps.
Squats. To work on the hips, the legs should not be placed too wide, but to work on the buttocks, it is just the same.
We stand straight, feet shoulder-width apart, arms extended forward and slightly apart. We raise our legs, reaching the toes of the opposite palm. This is how the oblique abdominal muscles are trained.
The press itself. You need to pump it 20 times in three approaches.

Making a plan to get your body in shape

If you are planning to get rid of excess volume and achieve an ideal sculpted figure, it is not enough to give up junk food or do certain exercises every day. An integrated approach is needed. It is also important to understand that weight loss should be smooth. It is quite possible to get rid of 10 kg in a week, but this will have a negative impact on your health. Therefore, in order to get your body in shape quickly and without harm, follow the plan.

Schedule

In order to get rid of extra pounds, you need to manage your time wisely. First of all, you need to normalize your sleep pattern: it is responsible for regeneration mechanisms and helps fight excess fat. You need to sleep in a well-ventilated area and at least 8 hours a day. Don't overeat at night: stop eating 2-3 hours before bed. The “Formula 1 Evening Cocktail” from Herbalife Nutrition will help you get rid of the bad habit of night snacking. This protein product helps you stop overeating. It will give you a long feeling of satiety, and the tryptophan included in the composition normalizes sleep.

Regular training

You won't be able to get the perfect beach body without regular exercise. You need to exercise at least 3 times a week and devote 1–1.5 hours to training. Why is it important?

Metabolic processes accelerate, therefore, fat is burned faster.
The blood is saturated with oxygen.
The functioning of the cardiac and respiratory systems is normalized.
Stress goes away, sleep improves.

However, before physical activity, it is recommended to consult a specialist. If you have certain diseases, certain types of training will be contraindicated. However, this does not mean that you will have to give up sports: morning jogging or regular walks at a comfortable pace are enough to lose weight. The main thing is not to miss classes!

New diet

Trans fats, which negatively affect the health of the body, should disappear from the daily menu once and for all. Include more fiber, proteins, vegetable fats and slow carbohydrates in your diet. Avoid store-bought sweets, soda, and overly fried or fatty foods. Fast food provides the body with a lot of energy, which is then deposited in the body in the form of excess volumes. Normalize your diet to improve your health and lose weight faster. At the same time, you don’t need to eat only salads or low-fat yoghurts: healthy eating is also very tasty!

Women's complex

Exercises to keep fit for girls are simple at first glance. They are aimed at making some parts of the body convex and others toned. Well, let's get started.

Squats. It is best to perform them with your feet as close to each other as possible. Start with 10 reps in three sets and gradually increase the load.
Swing your legs. Get on all fours, rest your elbows and knees on the floor. Now lift your legs up one at a time. For each leg - 10 lifts in three approaches.
Curtsy. Standing straight, we move one leg back, and then to the side and place it on the toe. Focus on the front leg and squat. For each side, repeat 10 times in three approaches.
Push ups. They can be performed both in the classic version and from the knees. In the second case, do 15 times in three approaches.

Plank. You need to hold it for 15 seconds. Repeat 3-5 times.
Leg spread. We lie on the floor, raise our legs up at an angle of 90 degrees and spread them as far apart as possible. Repeat 10 times for three approaches.
Press. We swing it by lying on the floor and bending our knees.