Fitness is not as easy as it might seem at first glance. It would seem that you can go to the gym, run on a treadmill and shake the press - and now you have a dream body. But the exercises, albeit performed persistently and daily, may not give the desired result. Remember how many times you rocked your abs and your stomach did not become flatter?
The main mistake made not only by beginners, but also by those who have been practicing for a long time, is concentrating attention on only one muscle. In order to get the desired result from training, you need to use the whole body at once.
According to this principle, programs such as X-Balance are compiled, which include an exercise system using a special mobile training platform. This projectile brings the body out of balance, while strengthening the muscles responsible for the balanced position of the body, the efficiency and safety of movements in terms of anatomy and biomechanics. Exercise helps to improve not only the musculoskeletal system, but also the central nervous system and emotional state.
Running to the gym when you first visit the gym is not worth it: if you have never done fitness before, ask the trainer to help you draw up a training program. Wanting to quickly achieve the perfect body, you can great harm yourself.
By the way, not only exercise equipment can help you lose weight or gain muscle mass. Training complexes, designed to use all the muscles of the body, have a beneficial effect on both physical and mental condition: they help not only to make the muscles prominent, but also to increase the stability of the vestibular apparatus and reduce nervous load. Performing simple exercises, you can increase flexibility and endurance, not only in training, but also in life.
Strength and cardio exercises should be combined with stretching, which helps to increase endurance through loads and stretching of muscles, ligaments and joints. Stretching makes the body more plastic and helps muscles to relax after training. Beginners can do stretching with the help of improvised items in the form of special platforms or straps that will help them achieve a better result.
“The main advantages of these classes are that we train the whole body and improve physical qualities: balance, flexibility, strength, endurance. The program contains all the basic body positions, which allows you to maximize all muscle groups according to the principle of functional training, ”says Edward Ghazaryan, an expert at the federal network of fitness clubs X-Fit.
The advantage of training is that it is suitable even for beginners and can be adapted to suit individual characteristics.
1. Fitness at home
Physically develop your body can and without gymusing only body gravity and being at home or in nature. To do this, you can successfully use the 15 exercises shown in this slideshow. But first, consult your doctor, and if something is wrong with you, follow his instructions.
2. Exercise Logging firewood
The entire upper body, including the muscles on the abdomen, receives pumping of the relief muscles here. Starting position: legs shoulder width apart, hips and knees slightly bent. The expander is mounted on the wall above the head, you hold the other end higher than the shoulder, the body is tilted towards the expander. Pull the expander down to the opposite thigh while turning slightly. Slowly return to starting position.
3. Rowing exercise
This exercise develops the muscles of the arms used for pulling up, as well as all the major muscles of the body. Starting position: stand straight with straight arms extended forward that hold the handles of a slightly stretched expander. Pull the handles toward you, leaning a little back and focusing on the shoulders and shoulder blades that go back and towards each other. After a short pause, slowly straighten your arms to their original position, without leaning forward.
4. Circular fat burning training
Want to burn fat faster? Then the “rapid-fire” (without a break for rest) alternation of strength exercises (circular training), burning calories and stimulating the work of the heart - this is what you need. “If your goal is weight loss, use light weight and a low number of repetitions of the same exercise,” says Pete McCall, physiologist at the American Council for Exercise. A circular workout schedule may include push-ups, pull-ups, and crunches (“twists” for the abdominals) that follow each other every two minutes. Repeat or alternate with another scheme, including bending the arms with a load of biceps, bending and loading on the muscles of the shoulders, in order to use the small muscles of the body.
5. Exercise Pulling on the horizontal bar
Exercise "Pulling up" includes the muscles of the arms and back and is very effective. Turn your palms away from you so that your back muscles work more, or toward yourself so that your biceps work more. Grasp the crossbar with your palms and cross your legs to keep your lower body stable. Slowly pull up, bending your elbows, until your chin is flush with the bar. Pause, then slowly return to starting position. Repeat.
6. Push-ups on the arms wide apart
Widely spaced arms during push-ups increase the load on the chest muscles. Place your palms on the floor, arms wider than shoulders. To get the most out of this exercise, you should also use the body, hips, and buttocks. In the process of push-ups, leaning on the floor with your hands, mentally focus on the work of the large pectoral muscles.
7. Push-ups from the floor head down
This rather difficult push-up from the floor can significantly strengthen the shoulder muscles. First, the starting position for ordinary push-ups - hands on the floor a little wider than shoulders, fingers pointing forward, elbows slightly bent, eyes look at the floor. Then place your feet behind you on a sturdy chair or bench. Holding your body in a straight line with abdominal tension, bend your elbows and lower your chest to the floor. Return to starting position.
Professional athletes train by jumping “legs together, legs apart” and other abrupt movements to increase the muscle strength of the legs. This helps basketball players jump higher, and tennis players get to the ball faster. Such jump training (plyometrics) is not suitable for beginners or for people with orthopedic problems. But if you have a good physical shape and a normal sense of balance, then this type of training will ensure you success in sports games. Try adding plyometrics to your main workout once or twice a week.
9. Jump Squats
Sit down, moving your hips back and down until the supi of the legs begin to lift off the floor. Stop for a moment, then jump up, straightening your legs and waving your arms over your head. The upward movement ends in the air by creating a straight line of the body from the toes to the fingers of the hands with a flat back. Gently land on your feet and squat down to absorb the blow to the ground.
10. Lunge with a jump
Do this exercise on grass or other soft surface. Lunge with your left foot forward, the right foot behind and both legs bent at the knees to 90 degrees. From this position, jump up with a wave of your hands to help the jump. Keep your back straight while jumping, eyes looking forward, abdominal tension. Switch your legs in the air and land gently, returning to the lunge position. Rest, then repeat the jump.
11. How to remove excess fat from the abdomen
To get rid of excess fat on the stomach, you must be determined to move on to the routine of detailed workouts for the whole body, which will build a developed system of muscles that burn calories even at rest. So, build more muscle to help melt fat throughout your body, including your stomach. The best weight loss plan includes aerobic and strength training, as well as the transition to a healthy diet.
12. Squats on one leg with dumbbells
Put your right foot on the bench behind you, transferring your body weight to the bent left foot. Keep your head straight, eyes forward. Very important: keep your front knee directly above your ankle. Now slowly lower your hips, bending your front knee. Return to the previous position and lift the dumbbells to your shoulders, bending your arms at the elbows, but not twisting them in the shoulders while lifting the dumbbells. Repeat several times, then change legs and continue to exercise.
13. Exercise for the back of the thigh
Strong back muscles are an important component of a strong leg. To strengthen these muscles, lie on your back, and put your feet, bent 90 degrees at the knees, with your heels on the bench. Place one foot with the ankle on the knee of the other foot. Now raise your hips as high as possible and keep your back straight without bending. Hold in this position, slowly lower the hips onto the mat and repeat the exercise. Switch legs and continue your workout.
14. Back push-ups
This simple exercise trains the muscles in the back of your arms. Sit on the edge of the bench with your palms on it, legs bent at the knees at an angle of 90 degrees. Now move your hips forward until they are overhanged when your arms support your body weight. Slowly lower your body, keeping your back very close to the bench. Bend your arms at your elbows until their upper parts are parallel to the floor. Slowly return to starting position and repeat.
15. Back push-ups with additional leg support
In order to pump up the triceps, use the two supports. Sit on the edge of one leg with your palms on it. Straighten your legs and place their heels on the opposite support. Move off the bench so that your arms support your body weight. Slowly lower your body, bending your elbows to such a position that their upper parts do not become parallel to the floor, while keeping your back close to the bench behind you. Slowly rise back and repeat.
17. Standard bar
This exercise strengthens all the muscles of the body, helping to change the outlines of its middle part. Lie on your stomach, elbows to the sides and directly under your shoulders, palms down. Tightening the abdominal muscles, slowly lift the torso from the floor, continuously supporting the torso and legs. Do not let your lower back sag and do not bulge up your hips. Hold this position for 15 seconds or more - and do not hold your breath!
18. Custom bar
Switch to the execution of a non-standard (dynamic) bar only after mastering the usual “bar” exercise. Starting position: chest and forearms rest on a fitness ball. Keep your legs straight, your toes on the floor, your abdominal muscles tense to keep your body straight. Transfer the body weight to the straight right leg, and bend the left knee and get them to the ball. Slowly return to starting position and repeat. Switch legs.
19. Exercise for the back of the hips
This exercise is a bit easier for the back of the thigh because it uses two legs. Lie on the floor, heels and ankles on a fitness ball. Resting your heels on the ball, raise your hips as high as possible, keeping your back straight. After that, bend your knees at an angle of 90 degrees and roll the ball towards you. After a short pause, slowly lower your hips to the ground and repeat.
20. Exercise with the ball and dumbbells
If you are ready to work out all the muscles of the body at once, then this exercise is for you. Put your chest, belly and arms with dumbbells on the fitness ball, legs rest on the floor. Slowly raise one arm behind you towards the ceiling. Tighten your abdominal muscles to keep the ball from rolling, but remember to breathe. After a pause, slowly return your hand to the ball and repeat with the other hand.
21. Stretching the lower back
If you have back pain, do a light workout before stretching - stretching your lower back. Stand on your left knee, putting your foot back, put your hands on a bent right knee. In this position, stretch, moving the hips forward and to the floor, keeping the upper body straight. Do not lean forward. Hold for 30 seconds and switch legs.
23. The optimal training regimen.
To develop strength and endurance, plan three sets of six repetitions for each exercise. For overall muscle growth and increased muscle tone, the number of repetitions in each approach can be brought to 12. If you want muscle endurance, then your plan should include two or three approaches of 12 or more repetitions with 30-second rest periods. Remember, if you are not feeling well, stop and consult with a fitness expert. Depending on your health and physical condition, some exercises may be better for you than others.