A simple program of training at home

A beautiful body is the dream of any person, regardless of gender, age and social status. However, it is not right for each of us to have enough time to eat properly, and even regularly visit the gym . What to do, in order to get rid of flabbiness in the muscles, to put the body in order, and even to pump it down? Your attention is presented to the program of training at home, which take a minimum of time. They are desirable to be done every day, but if you are too busy, you can allocate at least a few days a week to this simple but very necessary exercise for the body.

Also worth noting that the program of training at home involves the presence of a bar and two dumbbells. The latter can be purchased at the store, well, and as a horizontal bar you can mount a pipe in one of the doorways. So, if all the equipment is ready, and most importantly - you are tuned to sports and health - then we begin!

1. Dumbbell in two positions - standing straight and tilted 90 degrees. It's strange that the standard program of training at home does not include this exercise, but the gym coaches love it very much. It helps to warm up, and also helps to restore posture. Weight dumbbell choose the one with which you will work comfortably.
2. Muscles of the legs and buttocks can be easily trained by means of attacks. For women - this is the ideal remedy for flabbiness in the most problematic area, and for men - an exercise to improve coordination of movements.
3. It is necessary for some time to detain one's body in the slats. They can be lateral, executed from a position "on the side", asymmetric and so on. The main thing is that during the exercise you feel how the muscles of the back strain.
4. Undoubtedly the program of training at home includes push-ups. Variations of this exercise there are innumerable sets: on two hands, on one, from a crossbeam, from a ball, from position "on a side", pressing upwards with legs and so on.
5. All effective training programs include an exercise called "traction". If you do a deadlift with a big barbell, you are not yet ready, you can try on its Romanian counterpart. Use the dumbbells, make the slopes on two legs, and then alternately on each of them. This exercise will tidy your spine, coordinate all movements and contribute to the development of virtually all muscle groups in the body.
6. Do not forget to pull up on the crossbar, so that the upper body remains attractive. Of course, this exercise is more suitable for men, and for every member of the stronger sex it is more important to make as many jerks as possible. However, the girls also do not interfere several times to pull themselves up on the crossbar. If it is difficult to make a jerk in the "hanging" position, then you can pull up, resting your feet on the floor, placing the crossbar at an accessible height.
7. The final stage of the training will be squats. With their help, the muscles of the buttocks, hips, calves are formed. And if during each squat you draw your belly, the extra centimeters in the waistline will quickly leave you.

The schedule of training at home you can make yourself, relying on the work schedule. It is advisable that you do all these exercises after dinner or in the evening, every day.