Of course, every woman dreams of an attractive figure. Given that in recent years, attractiveness is understood as a rare combination of feminine forms and aspen waist, the path to beauty is the long months of working on yourself at home or in the gym. The second option involves the availability of free time, financial resources and a certain amount of self-confidence. If the gym does not suit you, it does not matter: there is an effective set of exercises for losing weight at home. For women who have not played sports before, it will be a surefire way to find the desired forms in the comfortable atmosphere of their own apartment.
Push ups
Many girls hate push-ups since school time. This is not surprising: in physical education classes a rare teacher monitors the correctness of the classical exercises. Most simply allow students to squat, do push-ups and lunges anyhow - and as a result, squats lead to an increased risk of knee injury, lunges do not have any effect, and push-ups ... Students simply do not know how to push-ups. And even those who have already achieved significant advances in sports in adulthood, sometimes can not perform a couple of repetitions of this simple exercise for women. So what's the deal?..
For some reason, push-ups are believed to train hands. Distract from this large-scale delusion and remember: they train not the arms, but the muscles of the chest and abs. To return from the spin to the starting position, you need to use the muscles, and not just straighten the elbows, laying on them the full weight of their own body. Ready?..
How to push up correctly
Stand on all fours and place your palms so that the distance between them is greater than the width of the shoulders, and the hands should be in line with the shoulders. Fold your legs together and lift them to rest only on your socks and palms. Lower your body until a couple of centimeters remain between the chest and the floor, then straighten your elbows and return to the starting position.
During this exercise for women, the hips should always be raised and the body tense.
Plie
The second name for this exercise is Sumo Squat. It can be done with dumbbells (deadlift), but for beginners it is better to start with the simplest version, which does not require additional equipment.
A simple but stunningly effective movement shapes the inner thighs and strengthens the lateral muscles of the buttocks. Perform it more often, and slender legs, along with tightened buttocks, are guaranteed to you.
Stand and spread your legs wide. Feet should look in different directions. Lower your torso, bending your knees until your hips are parallel to the floor. Hold in this position, and then slowly raise the body back to its original position.
French Triceps Press
If you think that exercises for women at home should be limited to training the abs, chest and buttocks, take a closer look at your hands. Well, if you admire the long fingers and thin wrists, but how do your hands look higher? Do you choose clothes with sleeves only because the shoulders and forearms seem very puffy (note: this happens with “thin women”)? Ladies, complexing about their forearms, often buy dumbbells and try to "pump up" the biceps. This is a wrong move, since the appearance of the upper part of the arms is responsible for completely different muscles - triceps, for the training of which separate exercises for women are provided. You can perform them at any time, since these simple movements do not require much effort.
The correct bench press technique
For the French triceps press, take the pose characteristic of classic lunges. Heels should rest against the floor. Bend over the knee set forward and raise your hand with the dumbbell up and back so that the top of the dumbbell looks at the ceiling. Raise and lower your hand 30 times on each side. The optimal weight of the projectile is one kilogram.
Step up
This movement is not always included in standard home exercises: women in gyms are asked to work with step platforms or benches in order to perform it correctly. However, the availability of special equipment in fact is completely optional; it is enough to have a stable solid object at home, on which you can safely rest your whole body. Fit, for example, a reliable stool. In extreme cases, you can use upholstered furniture like a sofa.
Step-up is designed to train the gluteus maximus muscles, as well as the muscles of the hind femur. It noticeably tightens the buttocks and allows you to give your legs a more harmonious shape. In addition, quadriceps are actively involved in this exercise for women, since in the process you need to straighten the knee under resistance.
How to do step-up
Stand in front of a step or stool and firmly place your left foot on it. Straining only the muscles of the left leg (and secondly - the body), raise the body until the leg is completely straight. Lower your torso back down until the right foot touches the floor and repeat.
It is important that the body is tense all the time, and the chest is straightened. Keep your balance while avoiding excessive forward or backward bends.
Bridge
This is the name of not only a gymnastic figure, but also a physical exercise that is simpler in terms of technology. The bridge is ideal for pumping buttocks. In addition, the regular implementation of this element will help keep your back healthy and avoid pain.
Lie on the floor on your back, bend your knees and firmly rest your feet on the floor. Raise your hips so that the body from the shoulders to the knees forms a straight line. Hold in this position, then lower back to its original position.
Arm Raised
It is enough to tear one arm off the floor in the “plank” position so that an effective exercise finds a new, even more powerful effect. This option of static muscle tension improves posture and strength of the muscles of the body, makes you feel better, appear taller and feel sincere self-confidence.
Begin to take a position for push-ups, but bend your elbows and lean not on the palm of your hand, but on your forearm up to the elbow. The torso should form a straight line from the shoulders to the ankles. Tighten the press and keep the current position of the hips. Raise your right hand directly in front of you, and when you raise your hand, the shoulder blades should be laid back and down. Hold the modified bar for 5-10 seconds, then lower your right hand and raise your left.
Shoulder stand
The best exercises for women at home are based on yoga asanas. As you know, yoga works wonders in terms of restoring the physical and mental harmony of a person, maintaining a balance between the inner and outer world. In addition, inverted positions can significantly reduce the unpleasant effect of the "orange peel" that appears on the buttocks with cellulite. Experts recommend doing a shoulderstand or at least lying down for five minutes, feet on the wall, every night before bedtime.
Lie on your back and lift your legs and buttocks off the floor. Continue to lift them and wind them behind your head until the socks touch the floor. Place your hands under your back for support and straighten your legs in the air, creating a straight line from the shoulders to the ankles.
Remember that while standing on your shoulders, your neck should remain relaxed. Try to hold this position for at least one minute, then slowly return to the lying position on the floor.
Full training
In order to set the main "female" muscles a good load, perform the whole complex of the above exercises. Each of them must be repeated ten times and a total of three sets. It is advisable to carry out cardio intervals between different positions and movements (running or walking on the spot, jumping rope), and not rest, since only constant movement and alternating strength training with cardio elements can guarantee you fast and satisfactory results. In addition, strength exercises for women burn maximum calories only when combined with endurance training.
If you want to focus on a specific problem area, select the exercises you like and include them in your usual complex. It is good to alternate dynamic elements with static stress (for example, go from the bar to push-ups or vice versa; from exercises on the press to the shoulder stand or vice versa). The main thing is not to forget that the human body is constantly improving, which means that soon it will need more intense and complex loads.