In the modern rhythm of life there isn't always free time on visit of gym halls and clubs. It is possible to pump up the body and in house conditions. For this purpose the basic sports equipment will be required
Useful recommendations
That quickly and effectively to pump up the body in house conditions, it is necessary to make the exact schedule of trainings and to adhere to it. Experts recommend to give classes 2-3 times a week with the break in several days. Duration of each training has to be 40-90 minutes depending on goals and the overall physical fitness. Occupations need to be begun with easy warm-up which will allow to warm all muscles of the body. Thus you will manage to avoid different injuries and stretchings. After that it is possible to start general exercises safely.
Set of exercises
To pump up muscles of hands, the additional sports equipment – dumbbells will be required. For performance of exercise it is necessary to rise directly. To pick up dumbbells and to alternately bend them in elbows. Exercise is performed till 10-15 times for each hand.
Home position of the following exercise – sitting on the chair, legs are moved a little apart on the parties. It is necessary to take the dumbbell in the right hand. Gradually lower it to the floor so that the elbow touched the middle of the hip of the right leg. Accurately return to the home position. Repeat exercise in 2 approaches till 15-18 times on each hand. The following exercise is intended for pumping of the trifling belt. Hands with dumbbells arrange on the parties. Slowly squeeze them in elbows, concerning dumbbells of shoulders. Pay attention: the back has to be equal and not cave in. Unclenching elbows, raise hands up. Repeat exercise 10-12 times in 3 approaches. Push-ups are most effective for pumping of muscles of the breast. Hands arrange fingers forward as it is possible closer to the thorax. It is necessary to execute exercise 10-15 times in 2-3 approaches. To increase loading, on the back it is possible to hang up the backpack filled by books. To pump up back muscles, lay down on the stomach. Put hands for the head, having linked them in the lock. Gradually tear off the thorax from the floor surface. In the final point record situation. Pay attention: when performing exercise the head has to last up. Accurately return to initial situation. Repeat exercise of 10-12 times in 3 approaches. Exercise for muscles of the top press familiarly much of physical education classes at school. Lay down on the plain surface. Hands arrange behind the head. Slightly bend legs in knees, having placed them on width of shoulders. Slowly lift the case of the body, without bending the backbone. Record the final point within 3-5 seconds. Accurately return to the home position. Repeat exercise of 10-15 times in 3 approaches. To pump up muscles of the lower press, lay down on the height so that the lower part of the trunk hanged down a little. Gradually raise legs to the thorax, having bent them in knees. Execute 3 approaches on 20 times. Lay down on the firm surface. Hands arrange along the case of the body. Slowly raise straight legs up at an angle of 45 degrees. Record the final point within 10 seconds. Return to the home position. Repeat exercise 15-18 times. houseconditionsIt is possible to pump up muscles of legs in by means of squats. Here too there are nuances. If to carry out not deep squats, the main loading will fall on hips. For pumping of gluteuses squat as low as possible. Repeat exercise 15-20 times in 3 approaches.