A set of exercises for all groups. Workout at home: a set of exercises for all muscle groups

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Today we will consider the issue of organizing a workout at home for all muscle groups. Many people would like to practice, but not everyone has time to visit the gym. If you are one of them and intend to train, then it is quite possible to conduct effective classes at home. All you need for this is desire and discipline.

Speaking of discipline, you should remember all the most important aspects effective classes fitness. It's not only regular workout at home for all muscle groups, but also the daily routine, nutrition. If all these conditions are met, you will be able to achieve your goals. Of course, Olympia will not be conquered by you, but is this not required? To pump up, lose weight or just keep fit, it is enough to train at home.

It is very important to remember that your classes should be regular, not seasonal. Sometimes people start playing sports to lose weight (pump up) for the summer season. But it is much easier and more effective to exercise throughout the year and you will definitely like your figure. But once again, for this you must be extremely disciplined.

In order for your workout at home for all muscle groups to be effective, you need to choose those exercises that involve all the muscles of the body. First of all, this applies to the muscles of the abdomen, back, legs, arms and chest. If you train these muscle groups, then your figure will become very attractive.

A set of exercises for the development of arm muscles

• 1st exercise. Take a standing position with your knees slightly bent and your back straight. Take dumbbells in your hands and lower them down. Start raising your arms in front of you to the level of your shoulder joints. To reduce the load on the elbow joints, slightly bend them. It is also necessary to control your breathing and exhale as you move your arms up. In total, three sets should be done, in each of which there will be from 15 to 20 repetitions.
• 2nd exercise. The starting position is similar to the previous movement, but the elbow joints are pressed to the body. Start raising your arms with dumbbells to the shoulder joints and at the same time make sure that the elbow joints do not come off the body. During the movement, it is necessary to strain the abdominal muscles and make sure that the body does not lean forward. In total, three sets should be done, in each of which there will be from 15 to 20 repetitions.
• 3rd exercise. You will need a chair or other support to complete the movement. Place your hands on the seat of a chair with your back to it. Legs extended in front of you and slightly bent in knee joints leaning on the ground with heels. Begin to go down, bending your arms at the elbow joints. In this case, the elbows should be located as close to the body as possible. Exhale as you move up and inhale as you move down. In total, three sets should be done, in each of which there will be from 15 to 20 repetitions.

A set of exercises for the development of back muscles

• 1st exercise. Take a position lying on your stomach with your legs wide apart. Hands should be near the temples, the elbow joints are spread apart, and the gaze is directed to the ground. Begin to lift the body without taking your feet off the ground, bringing the trajectory of the shoulder blades in the extreme upper position. Inhale while moving the body up. In total, three sets should be done, in each of which there will be from 15 to 20 repetitions.
• 2nd exercise. Stand on your knees, resting on the ground with straightened arms. Start raising opposite leg and arm, while tensing the muscles of the press. At the end point of the trajectory, linger for half a minute.
• 3rd exercise. To perform the movement, you will need a support, say, a sofa. Lower your right knee to the ground and right hand. The left leg is on the ground and slightly laid aside. Lower your left hand with a dumbbell down. Make sure the body is parallel to the ground. Raise the dumbbell by bending elbow joint. In total, three sets should be done for each hand, in each of which there will be from 15 to 20 repetitions.

A set of exercises for the development of leg muscles

• 1st exercise. One of best moves for the legs, no doubt, are squats. Beginners can do the exercise with own weight body, but it is better to use dumbbells. This is a rather complicated movement from a technical point of view. You must ensure that the weight of the body is shifted to the heels, and the socks do not go beyond the level of the knee joints. Squat depth may vary depending on your level. physical training. During the development of the technique of movement, you can put under your heels, say, a book. Raise your hands from sports equipment up while crouching. It is very important that your back stays straight throughout the movement. To achieve this, you need to look strictly in front of you, and take the pelvis as far back as possible. Perform the exercise due to the strength of the muscles of the buttocks and strain them at the end point of the trajectory. Inhalation must be done at the moment of downward movement. In total, three sets should be done, in each of which there will be from 15 to 20 repetitions.
• 2nd exercise. Take a standing position, and lower your hands with dumbbells down. First you need to lunge with your right foot forward-to-side. After that, return to the starting position and repeat the same movement with the left foot, return to the starting position again. Then lunge with the right foot back, return to the starting position and repeat the movement with the left foot. All this counts as one repetition. In total, three sets should be done, in each of which there will be from 15 to 20 repetitions.
• 3rd exercise. Take a standing position with your legs wide apart, while spreading your feet to the sides. Take the dumbbells in your hands and stretch them out in front of you, keeping your back straight and your abdominal muscles in tension. Squat down until your thighs are parallel to the ground and stay in this position for at least half a minute. The longer the pause, the more effective the movement. In total, three or four sets should be done, with a maximum pause in the lower end position of the trajectory.

A set of exercises for the development of abdominal muscles

Surely you know that exercises for the development of abdominal muscles cannot accelerate the process of fat burning in this area. Fats are burned simultaneously throughout the body with the right nutrition program combined with training. Thus, you can make your tummy flat only after eliminating fat deposits in this area. Also, when performing a movement for the press, it is worth doing an accentuated exhalation.

• 1st exercise. Take a supine position with your legs straight, and stretch your arms along the body or hold a support behind your head, for example, the legs of a chair. As you exhale, raise your straight legs, slightly lifting your pelvis off the ground. Lower your feet to the ground slowly for ten counts. Perform about 20 repetitions and immediately take the plank position, lingering in it for half a minute. This is one set, and there should be three in total. Try not to pause between sets or rest for a maximum of 60 seconds. If it is difficult for you to perform a movement without pauses, then try to gradually reduce their duration.
• 2nd exercise. The starting position is similar to the previous movement and perform classic crunches (twisting) from it. When you train at home for all muscle groups, then try to feel the contractions of the working muscles. In addition, try not to a large number of side bends with dumbbells, designed to develop the oblique muscles of the press, as they help to increase the size of the waist.

Workout at home for all muscle groups with a kettlebell

If you have a kettlebell, then with the help of this sports equipment a very effective training at home for all muscle groups. Very often, the effectiveness of movements with a kettlebell is compared with dumbbells. The kettlebell has one significant disadvantage - the limitation of working weight. At the same time, there are also advantages. First, by using a kettlebell you will be able to strengthen your grip. Secondly, by shifting the center of gravity, you have the opportunity to use various muscles in the work. Here are some of the most effective movements with this sports equipment that can strengthen all muscle groups.

• Squat with a kettlebell or two, placing the shells in the area of ​​​​the shoulder joints.
• kettlebell press from shoulder joint. To do this, you need to lift the projectile and place it on the forearm in the area of ​​​​the shoulder joint. After that, begin to perform upward presses.
• Lifting and pressing the kettlebell from the bottom up will allow you to work out all the muscles of the side of the body where the projectile is located. First you need to turn the kettlebell upside down and perform bench presses while holding the projectile in this position.
• Thrust in an inclined position is performed as follows. You need to rest with one knee joint and the same hand in the bench, and with the other hand, perform thrusts, similar to those you do with dumbbells.

You must remember that barbell (dumbbell) and kettlebell work bring different results. Of course, the muscles will be strengthened in any case, but when using a dumbbell or barbell, the physical parameters actively increase. Kettlebell training allows you to improve the speed qualities of your muscles and give them a quality relief.

If you want to develop muscles harmoniously, then you should combine exercises with all these sports equipment. As a result, you will not only gain mass and increase strength, but also increase the speed parameters of the muscles.

Home workout program in this video:

In order not to fork out for the gym, spending your last savings, work out at home. The set of exercises presented in this article will help you get rid of extra pounds as soon as possible. Consider the most effective exercises to all muscle groups.

How and when to train

Before classes, you should purchase at least a standard set of equipment, for example, dumbbells. Without them, there is no point in exercising at home: you won’t be able to load yourself enough, and it will be very expensive to buy other shells.

Dumbbells will help pump absolutely all muscle groups. In addition, you can choose the required weight or buy a universal tool with the ability to change the configuration.

It is also necessary to build a horizontal bar. This is easy to do: screw a metal pipe or wooden stick in the doorway. If possible, build a horizontal bar by welding and then attaching the frame to the wall. If you do not have the skills of a welder, then you can connect parts using bolts and nuts.

Beginners should clearly define why they need training at home: only for weight loss or muscle building. The first option is quite real, but the second is more doomed to failure. Of course, if you live in a big house, there is an opportunity to equip a sports corner with high quality or there is a playground nearby, then maybe something will work out. But often at home it is impossible to achieve an effect comparable to exercising in the gym.

A set of exercises at home will definitely help:

• get rid of excess weight;
• pump up a little;
• improve physical state in general, endurance;
• prevent the occurrence of certain diseases associated with an inactive lifestyle.

1. You do not need to perform exercises at a chaotic time, there should be a clear schedule both by day and by hour.
2. Introduce new exercises into your workout routine all the time. This will not allow the body to get used to the loads and will not allow you personally to lose interest in sports.
3. Buy even if not expensive inventory, but at least not the cheapest. It is always more pleasant and convenient to work with high-quality things, any athlete will prove this.
4. Beginners often neglect proper nutrition, while experienced athletes are literally obsessed with it. Start exercising according to all the rules, given a healthy diet. About him in more detail.

How to quickly remove the sides and stomach: exercises at home

To make the stomach flat will help:

Press: exercises for girls at home

Girls are unlikely to fit hanging on the horizontal bar for pumping the press, so you should consider lighter exercises.

Abs exercises for men at home

For men, all the above exercises are suitable, the only clarification:

• to pump upper press, perform more twisting;
• for pumping lower press home exercises with leg raises are suitable;
• and to work out the oblique muscles, do twisting with turns.

Additionally, you can mention the exercise called "bicycle" and standard push-ups. They also work well on the abdominal muscles.

1. The standard exercise is lunges. When performing them, it is important to strain the gluteal muscles, as well as the hips. Having made a lunge, fix for a few seconds in this position. The load on each leg is 10-15 repetitions.
   
   
2. Also, don't forget the side lunges. Here you need to sit down to the maximum, although not all beginners are capable of this. For a more effective home workout, use dumbbells.
   
   
3. Next exercise for legs - squats with weights. It is important that the back is always straight (this is the only way the legs will experience the maximum load).
   
   
4. Lie on your stomach, bend your arms, rest your elbows on the floor. Lift up alternately each leg, fixing the position for 5 seconds.
   
   
5. Raise your leg from a side plank position. Once in a side plank position, slowly lift your top leg. This leg exercise is especially effective when practicing at home.
   
   

1. Lie on your back. Squeeze the fitball or ball between your legs with all your strength. After - relax.
   
   
2. Lie on your back again, arms at your sides. Straighten one leg, and bend the other and place it perpendicular (crosswise) to the first. Raise your straight leg very slowly, then lower it just as slowly. Do the same, but only with the second leg.
3. Exercises for frogs "high chair". Lean against the wall with your back, and then sit down so that the angle at the knee joints is 90 degrees. You need to stay in this position for at least 10 seconds.
   
   
4. Lie on your stomach on a bench so that your legs hang down. Lower them slowly, first down and then up.

Exercises for slimming sides at home

1. At the top, we have given regular and side lunges for the legs, but there are also cross ones that perfectly pump the hips. Squatting, you need to do a cross step as shown in the picture.
   
   
2. Jumps, and not only standard ones. There are many variations of the exercise: on one leg, with a rope, to the sides, on steps, etc. It is only important to monitor the number of jumps - at least 30 times.
   
   
3. Place a chair in front of you, use it as a support. Slightly leaning forward, take back first the right leg, and then the left.
   
   
4. Standing on all fours on your elbows and knees, lift your legs as high as possible, each in turn.
   
   

Exercises for the inner thigh

Back exercises at home

Complexes of exercises for all muscle groups. If you want to start doing fitness or bodybuilding and strive for the proportional development of your muscles, then you should pay attention to training systems that are specifically designed to work out all muscle groups. Of course, each person has his own physiological characteristics and lagging muscles will gradually appear. Only after identifying these muscles should more attention be paid to them using personal training systems. This category contains many effective complexes exercises for uniform training of all muscle groups. Each training system comes with full list all exercises, tips and tricks. I wish you success!

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Strength and Muscle Building Program by Joe Weider (Phase 3)

The strength and muscle building program is the third stage of Joe Weider's training system. According to this training system, you do 3 times a week: Monday, Wednesday and Friday. In strength training, you will use principles that are somewhat different from those used previously. Your classes will be shorter, but much more intense than before. You should include more nutritional energy and non-energy essentials in your diet.

A set of exercises for all muscle groups for beginners from Joe Weider (stage 1)

Joe Weider's bodybuilding training system is one of the best muscle building systems out there. It contributes to the formation of a masculine, strong and muscular figure in men. Women using the Weider system can tone up their muscles and reshape their bodies, building energy and strength in the process. The first stage of training is the introductory system, which is designed for beginner athletes. This set of exercises is designed to train three times a week - Monday, Wednesday and Friday. With this system, your muscles will be worked out from all possible angles and will not get used to the same work. Thus, this system will not only develop strength and increase muscle volume, but also give them shape.

All Muscle Group Training System - Joe Weider Split System (Stage 2)

The Split System is the next step towards intensifying your workouts for faster and more impressive muscle growth. According to the separate training system, you work out 4 times a week: on Monday, Tuesday, Thursday and Friday. You will work in one lesson only upper part body, doing more exercise and approaches for the development of each muscle. The next day, you will develop the muscles of the lower body, again devoting all the training time to working each muscle, only harder and more intensely. On the third day you will rest and resume training process on the fourth and fifth days, resting again on the sixth and seventh days.

Especially for those who want everything at once, a training program has been invented that involves all muscle groups in one session. Unlike workouts aimed only at, or only at, this program will allow you to simultaneously and evenly develop all zones in the comfort of your own home.

IMPORTANT: If you have problems with all joints, then we advise you to abandon all dynamic exercises, replacing them with a static load on the muscles. In case of serious problems with the body and the presence of chronic diseases, consult a doctor before doing homework. In the gym, a coach looks after you, but at home, all responsibility for health is only on your shoulders.

If you were born in the UK, you would know about the unusual Charles Bronson. Charles is perhaps the most insane and eccentric of all, not killing a single person, a criminal. He can bend steel rods with bare hands , and while traveling through 120 prisons, he set a world record for push-ups, doing about 2000 of them daily. What does the training program and home exercises have to do with it?

Pay attention to the fact: Charles did not have dumbbells, heavy objects, and even more so a gym in prison. He became a mountain of muscles thanks to the floor, the 4th walls and the prison gruel, which is completely unpleasing with the variety of proteins and all microelements. Even a convict in prison, thanks to fitness in solitary confinement, has become handsome. About his crazy antics worth reading separately.

Now think about it, you have all the blessings of life in order to conduct homework:

• freedom
• Complete Diet
• Floor and 4 walls
• Dumbbells and other devices

You are the king of life. You are the master of your destiny, you are the captain of your soul. At home, you can achieve unprecedented results, you just have to start. In our menu today is a training program without dumbbells, simulators. Confident, effective exercise.

Versatile and daily

Start small. In order to conduct regular homework and not shirk, it is necessary that the training program become a habit. It is enough to start with 20 squats. Feel how much you need them and how they help. Once you can't live without the daily stresses, take action. The training program will help you. It is suitable for everyone: for men and women, beginners and experienced. Adjust the number of approaches depending on your abilities.

For the successful conduct of all homework, you must:

• For an hour, eat carbohydrates and proteins (vegetables, fruits, low-fat poultry with rice, eggs, porridge, cottage cheese, low-fat fish), you can drink coffee;
• Take a cold shower to invigorate;
• Find fun and positive music for a working rhythm;

A set of exercises

You can do more than you think. Think of an example that everyone knows. A man who in his life could not jump more than 2 meters, at running from the tiger, he jumped over a ditch 7 meters long. And when it seems to you that there is no strength left and you won’t master 10 more push-ups, then remember the ferocious predator from the jungle.

Mahatma Gandhi: strength does not depend on physical abilities, but on an unbending will.

The first thing we do in any class, including at home, is warm up. After a full warm-up of the body and preparation for work, we proceed to a training program for all muscle groups.

Lunges

Lunges will make your buttocks beautiful and strong. Easily performed at home.

Target muscle: quadriceps

Muscles involved in the work: gluteal, calf, femoral

Starting position: stand straight, palms facing inward.

1. Inhale and take a wide step forward with your left foot. It is important to keep the body upright, the back is ideally straight.
2. We step so far that the left thigh and right shin are perpendicular to the floor.
3. We exhale and return to the starting position. With each leg, we perform 15 times in three sets.

There are no easy ways to train. We try and do all three approaches even for the first time. It is important that home comfort and tranquility, the close presence of a sofa and a refrigerator do not distract you from work. Concentrate and get visible result after two weeks of training.

plank

The purpose of the plank is to create a strong corset from all the muscles of the abdomen, lower back and trapezium.

Muscles involved in the work: shoulder, trapezius, lumbar-thoracic

Starting position: we lie down on the floor, stretch the body and lean on the forearms and toes of the feet.

1. The angle between the shoulder and forearm should be exactly 90 degrees. Feet together, look at the floor.
2. You will feel the tension gluteal muscles and abdominal muscles.
3. You need to stay in this position for as long as possible.
4. Repeat this exercise 5 times with a break. If necessary, increase the number of repetitions.

The plank will help strengthen and work out many areas. Its important advantage is the minimum load on the joints.

Pushups

Home exercises must include push-ups. They are super useful for working out almost all the muscles of the hands.

Muscles involved in the work: shoulder,

Starting position: we take an emphasis lying down, arms slightly wider than shoulders, palms at the same level as the shoulders.

1. Inhale and bend your arms until your chest touches the floor.
2. The body must be straight.
3. We exhale and return to the emphasis lying down. Repeat 3 sets of 15 times.

real, effective push-ups means touching the floor with the chest. If it is difficult, then do 3 sets of 10 times.

springs

An excellent exercise, easy to do at home, for the development and tightening of the calves. But remember to do springs need to be carefully, listening to the body. The chance of injury when working with calves is greater than when working with other parts of the body.

Muscles involved in the work: soleus, gluteal

Starting position: stand straight.

1. We begin to slowly rise on our toes, tearing our heels off the floor as high as possible.
2. We linger in this position for a couple of seconds and slowly lower the heels, but not completely. So the load will be a little higher, and the exercise a little more effective.
3. We rise again. We repeat 30 times. Over time, you can increase the number of repetitions by two or three times.

Wall squats

A home workout program can also surprise you. The wall is a great simulator, with which you can perform a huge number of exercises, but we will focus on squats. They are take the load off your back, will strengthen the legs and help to form a good posture. Be careful, the knees are very heavily loaded here, if you have any problems with them, give up such squats.

Muscles involved in the work: quadriceps, femoral

Starting position: we lean against the wall with the whole back and the back of the head, arms at the seams, legs slightly wider than shoulders, the distance from the wall to the legs is about 50 cm. A prerequisite is a non-slippery shoe.

1. We take a deep breath and on exhalation, drawing in the stomach, we begin to descend.
2. You have to get down so low that your hips become thigh muscles become parallel to the floor. It's like you're sitting on a chair.
3. Spend as much time as you can in this position. We repeat no more than 5 times. Over time, we increase the load.

And this is just the beginning

The training program turns out to be excellent: after completing all 5 exercises with a wall and floor, we used more than 10 muscle groups. Home exercises are incredibly varied. When you gain experience, you should look at exercises against the wall: push-ups upside down, or various static racks against the wall. It doesn't matter what conditions you are in, whether you have dumbbells or exercise equipment.

Everything is only in your hands ... And also in your quadriceps, triceps and other muscles. In a healthy body healthy mind!

A beautiful body, a well-built figure of a man, this is exactly what has always and everywhere attracted women. Muscles were attractive, back in the days when the main job of a man was to get food and guard his home. By the way, even today the male sex should be able to stand up for himself, his home and family, but a sedentary lifestyle, a lot of various goodies turn a beautiful torso into “beer” bellies.

If a man does not have a beautiful and slender body, then maybe it's not his fault. Now work and domestic duties take up too much time. On the GYM's that you need to visit regularly, there is simply no time left, but you can always find a solution.

Home workouts for major muscle groups

Constant home workouts can give the body relief and strength. The main thing in this matter is follow the schedule, use only effective exercises, increase the intensity and follow general principles workout.

Absolutely all exercises for men can be divided into three groups.

These include:

• exercises for respiratory system;
• training aimed at developing various muscle groups;
• techniques for maintaining the sexual sphere of the male body.

The first two groups differ complex exercise . The third group includes techniques for maintaining spirituality and psychological state.

Before starting training, you must remember some rules that can help you achieve the desired result in a short time.

1. First of all, you need to stop drinking alcohol and smoking. healthy image life is the key to the success of all training and tone.
2. Proper nutrition during exercise can help the body get all the basic components that are needed to build muscle tissue. Important components include proteins and carbohydrates. When building your diet, you need to take into account that there are as many proteins in food as possible, and less fat.
3. Training can take place at any time of the day, but you need to maintain a time rhythm throughout all classes. That is, if a person chose evening time for training, then all subsequent classes should take place in this part of the day. The body adapts to this rhythm, which is why training in the future will become a habit.
4. Before starting training, it is advisable to take a cool shower to maintain tone.
5. Classes can be started only three hours after eating.

Exercises for the respiratory system

Training without exercises for the respiratory system will be very difficult and unpleasant diseases may even appear. This is due to the fact that most of the people living in an urban environment have hidden diseases of the respiratory system, which can develop during sports.

That is why exercises aimed at building muscle mass, should also capture development of the respiratory system. Correct technique breathing, saturates the blood with oxygen, which will make you feel much better.

Most the best remedy for the development of the respiratory system, this is running, and you need to do this on the street. Treadmill is not suitable for the development of the respiratory system, because the main thing here is Fresh air.

Incidentally, the most better time for running, it is the morning or evening when the level of toxic gases decreases. Plus, this is a good way to cheer up after sleep or in the evening to exhaust your body in order to sleep soundly.

Another option for exercises for the development of the respiratory system is cycling. Nowadays, using a bicycle to commute to work, school or just for business is very popular in European countries. This not only saves money and time, but also stimulation of the respiratory system and the whole organism as a whole.

Warm up before workout

Several factors influence a fruitful workout and the final result. First of all, this concerns proper nutrition, but warm-up is an important component. Warm up helps prepare the muscles before loads. Without warm-up exercises, there is a high risk of injury or not completing the entire program due to lack of tone.

Most often, qualified trainers recommend using joint warm-up which helps to prepare the joints and muscles for stress. Such a small workout helps to increase blood circulation, stretch all the muscles, preventing injury during intense sports.

There is nothing difficult in articular gymnastics. First you need to stand in a straight stance with your feet shoulder-width apart. Further produced circular motions almost all parts of the body, to develop joints. You need to start from the head, gradually descending to the lower parts of the body.

Particular attention should be paid to the back, arms and legs, because it is these areas of the body that are most prone to injury during training. When exposed to the articular parts of the knee, you can sit down a little to make it easier to make circular movements.

In the Chinese method articular gymnastics, there is one interesting point, namely the warm-up of such parts of the head as: earlobes, nose and crown of the head. Basically, these points are stimulated to improve tone. Blood rushes to the head and the person begins to feel more cheerful.

After the gymnastic warm-up of the joints is over, you can proceed to the slopes, waving arms and legs, lunges or squats. Such basic techniques are needed to increase blood circulation in the human body.

In some cases, it helps with the fight against body fat. Although men suffer less from subcutaneous fat than women, it's still such a way to throw off excess weight won't be redundant.

For example, side bends can help get rid of excess fat on the abdominal and lateral press. When warming up, it is better not to overdo it, because there should be strength for the main part of the training.

Workouts for the growth of pectoral muscles and abs

When forming beautiful figure, a man should focus on all muscle groups, but the chest and abs take the first place among them.

From exercises at home, which are aimed specifically at the formation pectoral muscles and press, fit push-ups or torso raises in a lying position on the floor.

These techniques are basic, but few people know that even push-ups can be performed in different ways, thereby developing different parts. chest.

Pushups

Building chest muscles with push-ups is the best solution for home workouts. Push-ups do not require any special devices, and even the technique, by and large, may not be respected.

The main thing to do is to monitor the number of approaches and try to keep the body during classes parallel to the floor. You need to start this exercise with a small number of push-ups, gradually increasing the intensity, speed, number or number of approaches.

By the way, the chest consists of a whole complex of muscles, each of which can be strained using a different width of arms during push-ups from the floor.

At some stage, a person reaches his maximum. Muscles simply stop growing, even if you increase the number of approaches to 10-15. To continue to build chest muscles, it is best to reduce the sets and intensity, but use extra weight which is mounted on the back.

Exercises for the abs

Abdominal exercises can be done in two ways. In the first case, you need to lie on the floor and put your feet under the sofa or closet. Then, throwing your hands behind your head, you need to use the pressure of the abdominal muscles raise your torso.

The second option implies leg raise in supine position. In fact, such an exercise does not require special equipment or technique. It is only important to focus your attention on the press, so that at the time of training you do not strain your legs, because the goal is to pump up the abdominal muscles.

Abs exercises can be performed without a trainer at home. To complicate the workout, you can put dumbbells or other weights on your chest, and hold them with your hands.

Pumping the muscles of your body is quite simple if observe proper nutrition , use the necessary set of exercises and follow the training schedules. Even at home, there is a chance to see clear results in the form of body relief in a short period of time.

A properly selected set of exercises can help pump all muscle groups and not only increase their volume, but develop strength and endurance. In addition, playing sports is primarily a matter that improves health.