morning exercise is mandatory (easy load stretching mood)
day (two 15 minutes active push-ups bar squat gun before lunch and two after)
evening light jogging (1000m is not more) after eating 4 hours before bedtime.
in a month you can switch to weighting if you want the musculature of the barbell shiner wall.
Hello! There are a lot of effective exercises, but they are all aimed at achieving different goals, usually it is losing weight, gaining muscle mass, developing agility, explosive strength and endurance. I can assume that we are talking about mass-gaining exercises. Working out at home can be very effective if sports equipment is available. At home, you can use only dumbbells, thanks to them (if, of course, they are of a suitable weight), excellent workouts can be carried out. Here is an example of such training, thanks to which I was able to rehabilitate after an injury and return to sports, gaining quality mass.
So, I suggest starting with two workouts per week:
• Dumbbell Squats. Medium leg stance (3-4 sets of 14 reps).
• Squats with dumbbells. Narrow stance (3-4 sets of 14 reps).
• Squats with plie dumbbells (3-4 sets of 14 reps).
• Lying leg curl with dumbbells (holding with feet. 3-4 sets of 14 reps).
• Deadlift with dumbbells (3-4 sets of 14 reps).
• Raises on socks with a dumbbell in hand (3-4 sets of 14 reps).
• Seated dumbbell press (3-4 sets of 8-12 reps).
• Dumbbell spread to the sides (3-4 sets of 8-12 reps).
• Twisting (3-4 sets of 20 reps).
Superset. Dumbbell bench press and dumbbell rows in an incline to the waist (3-4 sets of 8-12 reps).
Superset. Laying dumbbells lying and pulling dumbbells to the chest in an incline (3-4 sets of 8-12 reps).
Superset. Breeding dumbbells in an incline to the rear bundles of deltoid muscles and frontal swings of dumbbells (3-4 sets of 8-12 repetitions).
Superset. Extension of the arms from behind the head with dumbbells and bending of the arms while standing with dumbbells (3-4 sets of 8-12 reps).
Raising the legs lying down (3-4 sets of 20 reps).
In the future, the number of workouts should be increased to three. You should also include new exercises such as pull-ups, push-ups and the farmer's walk. Naturally, you will need to divide your workouts into muscle groups. For example, the first workout is on the legs, the second is the shoulders, the third is the chest, back and arms.
Effective for what? Losing weight or gaining mass? Or just keeping in shape?
If you want to lose weight , the best option is cardio . You can run (in the park or at home on the spot), ride a bike, do cardio exercises (at home it can be Jumping Jack, rock climber, burpee, etc.).
To gain muscle weight , you need typesetting dumbbells at least 12 kg each. With them, you can do lunges, squats, different types of traction (dead, deadlift, Romanian), dumbbell presses, etc. But I will say right away that in home conditions, it will not be possible to significantly increase muscle mass , for you still need a gym with a variety of exercise machines and a barbell.
If you want to do “for health” , maintain shape, muscle elasticity, then you can do regular exercises a few simple exercises for arms, legs, back. Do not forget about warm-up and stretching, they are good for muscles and joints.
Also stick to proper nutrition , try to reduce the use of unhealthy foods in your diet - fried, starchy foods, unnatural sweets, sweet soda , purchased mayonnaise, fast food, etc.
Hello! I must say right away that I have 20 years of training experience. And if you train at home, then you can't really grow up with meat .. but! If there is a horizontal bar and parallel bars in the yard .. then do 6 sets of 10-12 reps slowly with sensations in the muscles. Then add weight by loading the backpack with books or something else. And you will lose weight and pump up. And you will make a good foundation for the gym. Believe it or not, people have been doing pull-ups on the horizontal bar for decades and push-ups from the bars (with weights, of course) and build amazing figures
Effective to do for what? Lose weight, improve mobility, build muscle, improve coordination, stabilization, respiratory system, etc.?
Exercise type, intensity, rest and load period, methodology and everything else depends on: goal, preparation, health restrictions , the time that can be allocated for occupations and activities of a person during the day (working at the mine and in the office are different costs - just :)
It all depends on your goals. But if you just want more movement in your life, then you can do simple exercises. Different exercises are effective for different areas.
For a beautiful waist and firm buttocks
For a flat back without folds
There are many training videos on the Internet, you can choose the one that suits you.
I can say with confidence that the gym is just an additional motivation for those who need to force themselves to do sports.
As the current situation has shown, we do not need a gym - we will leave home completely.
For exercise, here are my recommendations:
Stool Exercise - Abs
Pull-ups and parallel bars - you need to buy a 3 in 1 horizontal bar for 2 tr.
That's it - after 3 months of constant training you won't recognize yourself)))
But systemic work is important - I try hard every day!
For men, I highly recommend the guy - Chris Heria. It can be found on YouTube. After watching a number of videos, you will find workouts that you can do at home. Also, remember that training without proper nutrition is practically useless. On the second question, I recommend freshlife 28.
3 * 15 regular pull-ups + 3 * 40 regular fist push-ups every morning or evening. The figure will be on fire !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
The English-language website darebee.com was created as an answer to this question, where training options are collected, mostly without additional equipment, of any orientation, whether it is stretching, endurance or just a charge of vivacity :)
Try the INSANITY course. It can be downloaded from torrents. Nine weeks of six days, the first four weeks 45-47 minutes, including warm-up and stretching, the fifth rest (30-40 minutes without tension) sixth-ninth - intensive training for 50-55 minutes. You can practice at your own pace, you don't have to chase them. You don't need dumbbells or exercise machines, but it is exhausting well and gives an excellent boost of vivacity.
I advise Anna Kurkurina's trainings, very effectively, with knowledge of anatomy and taking into account health problems. She gives examples for 10-20 minutes, and you can decide how many to repeat. Need a rug, sometimes dumbbells and self-discipline.
Now there are a lot of different programs for smartphones on any platform. Freeletics or runtastic results are the first things that come to mind. I use the latter myself, but 7-15 minutes a day is clearly not enough. Therefore, I pressurize with hockey, bicycle, climbing wall. Fizkult hello!
Gillian Michaels is a great option for those who don't have time for the gym. She has a 30 days shred program (so, sort of) - three levels, ten days for each, classes with warm-up and stretching - only half an hour. It is only very desirable to practice in sneakers with good shock absorption - a lot of jumps, knees can be injured, especially if there is excess weight. But in general, a very useful thing, especially for those who are losing weight.
And if not aerobics, then I personally favor training with dumbbells or a barbell (but dumbbells have a larger range of exercises). In principle, even a couple of multi-joint exercises a day will help you stay in shape.
The incomparable complex "The Secret of the Perfect Figure" by Cindy Crawford. There is a ten-minute option, and two options for forty minutes. And even a ten-minute one is extremely effective. Includes warm-ups, lunges, various squats and ab exercises. No uniform, shoes, or equipment needed (just a mat or towel). Bonus - nice 90s pop music like Seal. Youtube has both a duplicated and an original version - you can also tighten up English))
Come on! And nobody said about the Müller complex!
This is the best that can be offered for home conditions. And in time from 5 to 15 minutes.
I will not spend a lot of time on advertising and praise. Google it yourself.
But just 60% adequate video on which you can try to start practicing.
A lot has already been said here, incl. I have very little to add.
One of the most effective exercises for developing shoulders is handstand push-ups (from the wall). It is quite difficult - the vast majority will not be able to do full push-ups (i.e., touching the floor with your head and then back), however, through the use of negative repetitions (i.e., slowly slowly lowering your head over and over again) you can build muscle mass and learn to push up this way.
I can offer three basic street workout exercises: squats, push-ups and pull-ups. During the day, you need to gain 50 squats, 200 push-ups, 50 pull-ups. Check out the correct technique on Sergey Badyuk's YouTube channel.
At home, you can do squats, pull-ups, push-ups, extensions, twists, jumps, lunges. So that the workout does not take a lot of time, you can make a circular workout, for example, complete as many circles as possible in 20 minutes: 5 pull-ups, 10 push-ups and 15 squats, or perform 5 circles: 50 jumps + 40 squats + 30 twists + 20 push-ups + 10 pull-ups. You can do 1 to 3 TABATA interval workouts, I think speed squats are perfect.
There are many different sets of exercises on the Internet. Even Soviet newspapers give advice to sovsport.ru.
But the key characteristic of these complexes is regularity (and Homo do not like this business because of sapiens), and the general correspondence between the lifestyle and the desired result. Therefore, if you do a load of 7 minutes once a day, and then sit back in a chair with a burger and cola, then the result will not be in a hurry. Motivation and nutrition are important. How to fool your lazy brain and what to put in your favorite tummy is not a topic at all.
The legendary 7 minute workout, popularized by an article in The New York Times Magazine (nytimes.com), contains 12 exercises of 30 seconds each with 10 second breaks. It has been confirmed by research that the intensity of the entire set of exercises by engaging most muscle groups and alternating them in the correct order makes it the equivalent of an hour of training in the gym. You don't need anything to practice except a smartphone with one of the many existing apps installed. Yes, you also need a chair.
First of all, even if you only have 15 minutes, leave five of them to warm up and stretch. In the first 2-3 minutes, knead your joints: walk intensively in place, twist, do jumps or light jogging in place to prepare the body for training.
Functional exercises, that is, exercise, are the optimal choice for such a short workout. that work for endurance and strength at the same time and capture most of the main muscle groups.
The most famous exercise in this series is the burpee (youtu.be). This is a dynamic exercise that uses the muscles in your arms, legs, and abs. Other options are dynamic planks (youtu.be), mountain climbers (youtu.be), high knees (running in place with high knees) and commando push-ups (youtu.be), to which you can add a mid-roll twist. These exercises can seem very difficult, but if you only have 10 minutes at your disposal, you should use them as efficiently as possible.
After your workout, no matter how short, do not forget to pull the main muscle groups: the front of the legs, arms and abdominal muscles.