It doesn't matter where to do sports: at home or at a fitness center, the main thing is to choose effective exercises to help you achieve the desired goal.
"The most important motivation for self-training is home is old, kind mirrors that will be exactly shown, and also helps control exercises. Along the way you look at and repeat this set of exercises two to three times a week - the perfect number!"
"Burpee"
Exercise that does not include a large number of muscles in the business, but also burns calories due to the complexity of execution.Perform three accesses 15-20 times.Take a position of squad, in which the palms are on the floor in front of you.Return your legs - your case should be in the same position as for Push -ups.Make a quick push.Without a break, return to the squat position.
Raise as much as possible.Return to the start position and repeat the movement.
"Double twisting"
Works on the abdominal muscles of the rectus.Complete three access to 20-30 reps.
Take the lying position.Raise your legs like sit in a chair.Keep your palms near your head and direct your elbows toward your knees.At the same time, pull the knees towards the elbows, and the elbows - towards the knees for rising breasts.Return to the start position and repeat the movement.
"Go back at the same time breeding hands to the sides"
Work: Great gluteal muscles, hips and deltoid muscles.Complete three accesses 15 times on each leg.
Get up smoothly: legs together, hands with small dumbbells are located along the housing.
Step step with one leg, then lower so that in the lower case between the lower leg and the thigh it is in front, the forms for the right angle.
Simultaneously with the step back, spread straight hands strictly on the sides to parallel from the floor.
Return to the starting position and repeat from another leg.
"Planck"
A suitable and simple exercise to strengthen the muscles of abdominal press, back, muscle leg, hand and buttocks.Just keep in mind - it's better to perform this exercise in front of the mirror!Make three to five approaches.
Put a gymnastic fitness rick on the floor, take the horizontal position - the emphasis of lying.Drag the body, relying on two points - elbows or forearms and socks of the feet.Hold the last apartment so you can mentally extract a straight line from head to toe.Strengthen the abdominal muscles and ensure that the middle department is not hanging in the middle, and the fifth point is not up.Sleep in this position for 30-60 seconds.