Training for everyone

We are often asked to help draw up a good home workout. Let’s say you don’t want to go to the gym or you do not have this capability. Well, you want to prepare for trips to the gym. This simple exercise is constructed on the circular principle, will help you to keep fit. Depending on the number of repetitions it is suitable for both the beginner and the guy who in the subject.

Start with a small workout on all muscle groups so muscles have time to warm up and was ready to load.

1. Vyprygi from sitting on his haunches

Let’s start with the feet. In principle, this exercise is great warms up the body and muscles. Rely on the palm of your hand, squatting, feet on tiptoe. Start with hands and feet off the floor and take a leap, throwing up along with body and hands, landed on his feet and sink again in the same position. Repeat 20 times.

2. Stand push UPS

No, you’re not going to do push-UPS. You will stand in the rack for push UPS 30 seconds. Note the time and get in that position. The first time may not be possible.

3. Pushups with the foot pulled back


In fact, it’s pushups with weight on one leg, only to stay in this position hard enough for your first time. Do as much as you can.

4. «Lumberjack»

Exercise can be done both with cargo and with the help of special simulator. We already wrote about it in an article about the forgotten exercise. From the lower position you straighten, curl into the waistband and straightened with the cargo. During the exercise the legs remain in the same position, moving only the torso. Repeat 20 times.

5. Steps towards


The exercise of personal Arsenal players. From the lower position you move to the side, pulling a leg. Slowly transfer the body weight on one leg and be in the same position on the other side. Repeat 20 times at a fast pace, keep your back straight, as in the deadlift.

6. Squat on one leg

Hands pull forward. Described in detail here in this article. Do 10 times on each leg.

7. Twisting


20 times or 10 times, if you’re doing crunches legs at the knee. 20 again, if you like the picture.

8. Plank with rotation


Starting out as the first picture, make a u-turn and return to the starting position. Do as much as you can.

I’m not saying that this workout there are a few difficulties? And they are. For beginners, I recommend three sets of exercises. Each exercise is done once, you rest 60 seconds and do the next cycle. So three times! Ten days I recommend to make 5 approaches. Ten — 8. I recommend to stay at 10.

If you consider yourself an experienced man in training, start with five.

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