A set of exercises for the whole body at home

For successful weight loss and gaining a toned figure, it is important to follow proper nutrition and regularly perform a set of exercises for the whole body. The second point is crucial, so training should be given special attention. They will allow not only to lose weight, but also to develop various muscle groups and tighten the whole body.

Home workouts

The complex of exercises for the whole body is most often addressed by people who are at the initial stage of obesity or simply have a few extra kilos and consciously want to get rid of them.

The presence of body fat adversely affects the overall health. In such people, excess weight is transformed into sufficiently deep layers of visceral fat. Its reserves encircle the internal organs and interfere with their work, which increases the risk of developing heart attacks, as well as stroke.

A set of exercises for tightening the whole body is aimed at the muscles of the arms, abs and legs. It will help reduce the risk of the above diseases, significantly increase self-esteem and please yourself with your achievements.

Below is a set of exercises for the whole body, which is suitable for both men and women. It can be performed over several months, gradually increasing the number of sets and reps. If desired, you can purchase weighting materials and train with them to increase the effectiveness of classes.

Chair Stand

Quite unusual, but easy to perform exercise can easily be performed at home. All you need is a stool and a desire to become better. The technique for performing this exercise is extremely simple and straightforward:

1. Sit on a stable stool (or a chair without a back) and grab the edge of the seat with your palms, pointing your thumbs forward.
2. Tighten your abs muscles as much as possible and raise your feet about 10 cm from the floor surface. After that, the buttocks should be torn from the chair, thereby maintaining balance exclusively with the hands.
3. Hold in this position for a maximum time (preferably at least 10 seconds).
4. Gently lower to the starting position, and after 30-40 seconds, repeat the stand again.

Perform this exercise is required cyclically for three minutes.

Side twisting

Oddly enough, lateral twists are part of a set of exercises for the whole body for men. Despite the fact that most often they are performed by women in aerobics, they will also help the stronger sex to improve their physical capabilities and tighten the body. It should be performed in this way:

1. Get on your knees, bend your torso clearly 90 degrees to either side and rest with one hand on the floor.
2. Keeping balance, it is necessary to smoothly stretch the opposite leg behind you.
3. Place the other hand behind the head, while directing the elbow to the ceiling.
4. Slowly raise the extended leg up and straighten the bent arm to its toe.
5. Slowly lower the leg, returning to the original position.

The exercise is performed in 10 repetitions on each side.

"Book"

A set of exercises for the body at home does not require the use of special sports equipment. For example, to complete the “book” you only need a clean floor or an aerobics mat (if any). The exercise is done in 3 steps:

1. Sit on the floor, press your knees to your chest, and place your hands on the sides of the body or behind your head.
2. Lie on your back without extending your legs and pointing your palms down.
3. Exhale, raise your head and tear your shoulders off the floor, tighten the abs and vigorously straighten and bend your legs, do not lower them to the floor.

When performing it is necessary to monitor breathing - it should be slow. For each inhalation, exhalation, you can manage to make 5 movements with your hands. In total, 100 repetitions are required.

Crosswise Lifts

A set of exercises for losing weight of the whole body simply cannot be correct without simultaneous lifting of arms and legs in a "crosswise" system. They are performed as follows:

1. Kneel so that the line of the hips and arms is clearly perpendicular to the floor.
2. Raise one arm in front of you and stretch the opposite leg back.
3. Hold in position for about 5 seconds, return to starting position and repeat the same, changing arm and leg.

Perform at least 20 repetitions on each side.

Half plane

One of the most important points in the complex of exercises for the muscles of the body is the half-plane. It is done in the following sequence:

1. Take the starting position on the floor, as with push-ups, with your arms perpendicular to the floor.
2. Hold the position for 30 seconds, while straining the muscles of the press.
3. You can complicate the stance by raising your arm and opposite leg.

With each workout, the delay time in the pose should be increased.

Twist Squats

The technique of doing squats with turns is liked by both women and men. This exercise teaches you to keep your balance better and is quite simple:

1. Stand up straight and stretch your arms out in front of you, legs apart at shoulder width apart.
2. Bend the legs at the knees until a right angle is formed while turning the upper body to the left.
3. Carefully return to the starting position and repeat the exercise in the other direction.

In total, it is recommended to do from 8 to 10 such squats. In this case, keep the feet and knees clearly directed forward, rotating only the upper part of the body.

Fitball pushups

For beginners who can’t do ten classical push-ups, this exercise is ideal for which you will need a fitness ball. The technique is as follows:

1. Lie belly on the fitball and stretch your arms forward, resting them on the floor.
2. Bend your elbows and lower yourself to the floor, straining your arm muscles as much as possible.
3. Hold in this position for about 3 seconds, and then return to the starting position and repeat the exercise again.

To begin with, it will be quite enough to do about 8 such push-ups, but over time this figure will have to be increased to 15.

Power Squats

This type of exercise is aimed at developing the muscles of the legs and abs. It burns calories perfectly and speeds up metabolism. Power squats are performed this way:

1. With your legs wider than your shoulders, do a standard squat (so that your hips are parallel to the floor).
2. Straining legs, jump up, stretching the body, and return to the starting position.

Exercise should be done 6-8 times.

"Superman"

Everyone’s favorite exercise is easily done at home and acts as efficiently as possible. The technique of its implementation is quite simple:

1. Lying on your stomach and spreading your arms and legs to the sides, you should tighten the muscles of the abs and buttocks, and then raise the head, left arm and right leg about 10 cm from the floor.
2. In this position, you need to linger up to 5 seconds, then relax and repeat the same thing, changing your arm and leg.

Exercise "Superman" is required to perform about 12 times for each side.

Face exercises

In the complex of exercises for the whole body, it is absolutely necessary to include a training for losing weight on the face:

1. Blinking eyes. Three sets of 15 repetitions are performed, rest is 30 seconds.
2. Nodding your head. They are made in three sets, each of which has 14 nods, while you need to rest no more than a minute.
3. Eyebrow lifting with closed eyes. The exercise should be done in 3 sets of 12 repetitions and with rest in a minute and a half.
4. Turns the head to the sides. You need to complete only 4 sets of 15 repetitions, and rest should be done no more than a minute.
5. Bending the arms with dumbbells. It takes 3 approaches of 10 climbs with a rest of one and a half minutes.

You should not be surprised at the last exercise. It actually effectively acts not only on the work of the biceps, but also on the weight loss of the face. The fact is that when an athlete uses large weights, when lifting, his face squeezes out an active facial expression, which can tighten muscles well.

A set of exercises for stretching the whole body

After training, you need to stretch the muscles to improve their elasticity. It will take no more than 10 minutes to stretch, as these exercises are simple:

1. Neck. Standing straight, one should hold the head with one hand and gently pull it down.
2. Back. Grasp the door handle, lean back and stretch your legs forward so that stretching is felt in the muscles of the back.
3. Arms and shoulders. Standing straight, raise one hand up and bend it at the elbow. At the same time, grab the elbow with the other hand with the first and gently pull it.
4. Chest. Rest with one hand, bending it at the elbow at a right angle, against the wall and tilt the case forward.
5. Press. Lying on your stomach, place your arms outstretched in front of you and raise your torso as high as possible.
6. Legs. Standing straight, feet together, bend down, lowering your head and reaching out with your hands to the floor or toes.

In each position should be delayed for 20-30 seconds.