Fitness at home Exercises: The Optimal Complex That Can Do Everyone

Each exercise of any kind of fitness is aimed at the development of a certain group of muscles. Most of the exercises involve large superficial muscles. In this case, small internal muscles just as require attention, and not less. Because these muscles mainly determine the fitness and beauty of the body. From this point of view, home fitness exercises are the most optimal option for exercising.

Very popular today are different types of slow fitness - yoga, callanetics, writers. They just allow you to reach the deep muscle layers due to static exercises.

Fitness at home exercises allow you to combine elements of different techniques. Exercises can be combined, based on what goals we pursue when starting classes.

Usually, for fitness, at home, its slow varieties are chosen, because they do not require any special simulators and equipment for their employment. Performing fitness home exercises online can be watched and online, by following the instructions.

Exercise at home fitness : the optimal complex

  Training is desirable to be conducted several times a week. Fitness at home exercise exercise at least 3-4 times a week.

You have to start practicing after a mandatory warm-up, which can not be completely ignored. It does not require a lot of time, while significantly increasing the effectiveness of all exercises.

As a warm-up, you can actively walk on the spot, perform half-squats, jumps, turn the body, make several smooth stretching slopes in different directions. Give the workout 4-5 minutes.

Exercise 1. Lunge with rotation of the body

  It is aimed at elaboration of quadriceps, training of buttocks and calves, strengthening of popliteal tendons, development of straightening muscles of the back.

Go down in the attack. The right foot is placed in front, the left one is back, the heel is slightly raised. Hands raise to the height of the shoulders and slightly bend at the elbows.

Finger fingers almost connect with each other or slightly let them touch each other. Strain the muscles of the press and feed the left knee forward to the thigh height (or higher, if you can). At the same time, turn the housing to the left. Repeat several times.

Then move to the other leg, also several times.

Exercise 2. Corner turns

  Develops the muscles of the press, pectoral and dorsal muscles, develops buttocks, inner thighs.

Go down to the right hip, with your right palm rest on the floor, the supporting arm is straight. Straighten the right leg, then the left one. Lift your left hand up. The body must take the form of the letter "T".

Strain the muscles of the press and twist the body to the right side.

Lower your left hand, bending it at the elbow, take the body as far as possible. Initial position.

The same movement to execute the other side several times.

Exercise 3. Stretching the body

  Strengthens the leg muscles, quadricycle, the muscles of the press, and also straightens the back muscles.

Perform the stand on the right foot: with the toe of the left foot touching the floor, the leg is retracted so that the sock is behind the right heel. Knee a little bend. Body tilt forward, arms crossed. Keep your back straight.

Take your left foot back so that the whole body turns into a straight line.

You need to run several times on each side (left and right),

Exercise 4. Raising the legs from the sitting position

  Greatly strengthens the muscles of the back and the press.

Sitting on the floor, stretch your arms forward in front of you. Feed the housing back. Raise your left shin as high as you can. Accept the starting position. Repeat the movements several times from one and the other leg.

Exercise 5. Mahi with your feet

  Helps strengthen the front and inner thighs, develop the muscles of the back and the press, tighten the buttocks.

Do not lie on your back, bend your knees, feet on the floor. Hands along the body. Straighten the left leg perpendicular to the floor. Then take her as far and higher as possible. Then the same with the left foot. Repeat several times.

This complex of home exercise exercises helps to acquire flexibility, burn excess calories and bring the body into a fit healthy state.