A beautiful body is the dream of any person, regardless of gender, age and social status. However, eating right, and even regularly visiting the gym, is far from each of us has enough time. What to do in order to get rid of sagging muscles, put the body in order, and even pump it up? Your attention is presented to the training program at home, which take a minimum of time. It is advisable to do them every day, but if you are too busy, you can allocate at least a few days a week to this simple, but very necessary for the body occupation.
It is also worth noting that the training program at home involves the presence of a horizontal 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 in to sports and health - then we begin!
- Breeding dumbbells in two positions - standing upright and tilted 90 degrees. It is strange that the generally accepted training program at home does not include this exercise, but the gym trainers love him very much. It helps to stretch, and also helps to restore posture. Choose the weight of the dumbbells with which you will be comfortable working.
- The muscles of the legs and buttocks can be easily trained using lunges. For women, this is an ideal remedy for sagging in the most problematic area, and for men, an exercise to improve coordination.
- It is necessary for some time to hold your body in planks. They can be lateral, made from the side position, asymmetric, and so on. The main thing is that during the exercise you feel how your back muscles tighten.
- By all means, the training program at home includes push-ups. There are innumerable variations of this exercise: on two arms, on one, from the crossbar, from the ball, from the “side” position, push upside down and so on.
- All effective training programs include an exercise called traction. If you are not yet ready to perform deadlift with a large barbell, you can try out its Romanian counterpart on yourself. Use the dumbbells, do the inclinations on two legs, and then alternately on each of them. This exercise will put your spine in order, coordinate all movements and contribute to the development of almost all muscle groups in the body.
- Do not forget to pull yourself up on the crossbar so that the upper body remains attractive. Of course, this exercise is more suitable for men, and for each representative of the stronger sex it is more important to make as many jerks as possible. However, the girls also will not hurt to pull themselves up several times on the crossbar. If in the “hanging” position it is difficult to jerk, then you can pull yourself up by resting your feet on the floor, placing the crossbar at an accessible height.
- The final stage of training will be squats. With their help, the muscles of the buttocks, hips, calves are formed. And if during each squat you will draw in your stomach, then extra centimeters in the waist area will quickly leave you.
You can draw up a training schedule at home based on your work schedule. It is advisable that you do all these exercises after lunch or in the evening, daily.