Exercises for a figure: types of exercises, step-by-step instructions for their implementation, schedule of the training program, calculation of loads and the necessary sports equipment

There is a little less than a month left until the end of summer, very cold and very rainy will soon begin. Tell me, which of you fulfilled your dream and lost weight? Probably few. And who wants to get in shape, remove cellulite and tighten the body? Almost every modern girl. Yes, now fitness and the theme of weight loss are incredibly popular, everyone wants to get the perfect shape. The main question is how to do this if there is no time and money to go to the gym. It's simple, do your workouts at home.

Unfortunately, there is such a myth that home workouts are ineffective for those who want to lose weight. In fact, if you follow the program, you can bring the body into shape without a gym. The main thing is to know how to do certain exercises for a figure, how to combine them together. That’s what we’ll talk about today.

Another myth is that if you use extra weight, you can pump large muscles. This is a profound mistake, because it requires enormous loads and, of course, a certain sports nutrition.

Leg Exercise Program

It is worth saying that losing weight in a certain part of the body will not work, but you can put emphasis on a specific muscle group.

So, let's start the first exercises for body shaping. In this program we will work out the legs:

1. Warm up. Any set of exercises aimed at correcting the figure begins with a warm-up. We gradually warm up the muscles. First there are circular rotations of the head, then circular rotations of the hands, tilts to the sides and to the legs. Next, we pull the lower body, you can do springy lunges, squats, leg pulls alternately to the chest. This step should take you about 5-7 minutes. Next, we run at a fast pace for 5 minutes to finally warm up the muscles.
2. We pass to exercises for a figure. We perform squats, 3 sets of 20-25 times.
   
   Make sure that the angle during the squats is 90 degrees, and the knees do not extend beyond the socks. Then we perform lunges back, 3 sets of 15 times on each leg. The following exercises are plie squats.
   
   To perform them, we put our legs slightly wider than our shoulders, move our knees and socks to the sides, squat to an angle of 90 degrees. Now we lie down on the floor, swing up, 3 sets of 20-25 times on each leg. We complete the training with oblique lunges, 3 sets of 20 times for each leg, and exercise with a chair (30-40 seconds). To do it, you need to stand near the wall and perform a squat, leaning your back against the wall.
3. Hitch. At the end of the workout, you need to pull the muscles. We stretch one leg, gradually reach for it, spread our legs to the sides and stretch forward. Then you can lie on your back and alternately pull your knees to your chest. The exercise program for the figure is completed.

Abs exercise program

So, now we’ll talk about exercises for the press:

1. Warm up. We use the same warm-up as in the previous complex, only we exclude lunges and leg pulls. Add 2 minutes of jumps to the run.
2. We pass to exercises for a figure. We lie down on the floor, hands behind the head, raise the upper body to the feet on the inhale, and lower ourselves on the exhale. We carry out 3 approaches 20-25 times. The next exercise is a bike, 2-3 minutes. Then we lay down on our back, legs together, lift them up, perform 3 sets of 15 times. We get up in the push-up position, alternately touch the shoulder with the opposite hand, perform 3 sets of 30 seconds. At the end, we stand at the bar for 40-60 seconds.
3. Hitch.
   
   We lie down on our stomach, stand in the pose of the dog, face up, from it we go into the pose of the child. Next, stand in the pose of a cat, from it we move into the pose of a cow. Repeat each exercise 10 times.
   

Hand Exercise Program

And now we’ll do a small hand complex. It can be combined with one of the two previous sets of exercises for a figure at home:

1. Push ups. If you do not know how to do push-ups from straight legs, you can do this from your knees. Keep your body straight. We carry out 3 approaches 10-15 times.
2. Alternately touching the opposite shoulder with your hand in a push-up position. Keep your back straight. Perform 30-40 seconds, 2-3 times.
3. Strap. This multifunctional exercise for a figure involves most of the muscles of the body, we perform it 2 times for 40-60 seconds.

Cardio

We pass to the most intense training:

1. Warm up. We combine exercises from complexes for arms and legs, we just remove running and jumping.
   
2. We pass to exercises. Running with a high knee lift (40 seconds). Rest (15 seconds). Then run with a touch with the heels of the buttocks (40 seconds). Rest (15 seconds). Jumping (40 seconds). Rest (15 seconds). Rock climber exercise (40 seconds). Squats with jumping up (40 seconds).

Full Body Exercise Program

Sometimes you need to tone the whole body, for this, this set of exercises to improve the figure is suitable. It combines some exercises from previous complexes:

1. Warm up. A set of workouts for legs and abs is ideal. Just remember that the pace of running should not be high so as not to load the muscles in advance.
2. Exercises. We will start with squats, this is the most universal exercise in which a large number of muscles are involved. We perform 3 sets of 20 times. Remember to straddle your knees and squat. Next, we do oblique lunges and lunges backward, 3 sets of 15 times. The angle of the front leg should be 90 degrees, the knee does not extend beyond the toe. Then there are plie squats, 3 sets of 20 times, swing to the side and back (standing), 3 sets of 20 times. After we get on the bar for 40 seconds, perform 2 sets of push-ups, swing the press, 2 sets of 20 times.
3. Hitch. It is best to combine a hitch from the complexes for arms and legs. You need to stretch well, to light and pleasant pain, the only way your muscles really relax. If strong discomfort occurs, the exercise is completed immediately.
   

Required Inventory

And now it’s worth figuring out what equipment is needed for training:

1. Mat. We carry out all the exercises on it so that there is no strong load on the knees and back. In addition, the noise from running and jumping will not be so audible.
2. Dumbbells. If you want to increase the load, you can use dumbbells of 1-3 kg. At home, they can be replaced with water bottles.
3. Weighting. They will help to give a greater load to the muscles. Choose weighting agents up to 3 kg.
4. Gum. They can be used in swings and squats. They give a load equal to the load from dumbbells weighing 2-3 kg. By the way, gum is more compact and cheaper.

How often do you need to do?

The main question is how often to perform a set of exercises for the figure. The answer is simple: no more than 3-4 times a week, because the muscles should rest from heavy loads. Rest will help them recover faster. In addition, people tend to relax, after daily training, we can not train for weeks.

Another very common question: is it possible to play sports during menstruation? There is no definite answer, if there are no severe pains, dizziness, then you can perform exercises, it is only necessary to reduce the load. If the pain is severe, then of course, you need to postpone the training for a couple of days.