Set of exercises for all body"

To begin sports activities, you should not wait for a right moment. It is better not to postpone then not to try to come to a form after the started state. We bring to your attention a daily complex of house exercises which will help to create a body of the dream and to keep health for long time.

About importance of warm-up and a hitch

Any sports training is connected with physical activities. The sharp beginning without preparation can provoke emergence of unpleasant situations as the body is not prepared for it for this reason it is important to do warm-up before each training and a hitch at the end.

The purpose of warm-up is improvement of the movement of blood in a body, raising of pulse to the necessary mark, increase in body temperatures and warming up of muscles. All this will lead to a warming up of muscles and preparation of a body for loading. The necessary degree is reached when sweating begins. It is during this time important to manage to warm all muscles.

The hitch in the end of a training is not less important. As during the training there is a temperature increase of a body, heart fights stronger, and a large amount of oxygen comes to blood, all this is a condition for intake of nutrients in muscles that promotes their growth.

The prompt stop promotes stagnation of blood in muscles that interferes it with redistribution in bodies for the usual mode. All this harmfully and attracts rather negative consequences. The hitch should not take more than 10 minutes and consists of a usual slow step, later carry out an extension.

It is important! Regardless of which muscles will be involved at a training, the extension needs to be carried out on all body. Each muscle is stretched by 10 seconds.

The most effective exercises for a training of all body

Despite a huge number of the developed exercises, there is several basic which performance will allow to create a dream body even in house conditions. Let's consider the detailed description the technician of performance of the general exercises and also variations.

Squats

Technology of execution of classical squat following:

1. The Starting Position (SP) in a standing position, legs are placed at shoulder length and a little bent in knees. The backbone has to be in neutral situation. Hands are crossed on a breast. The breast is straightened, do not round shoulders.
2. Take a deep breath and begin to fall gradually. Do it before while hips do not become parallel to a surface. At the same time it is important to watch that knees did not come for toes. Heels should not come off a floor.
3. In the last point do an exhalation and rise. At this time it is important that knees were in situation strictly in parallel to each other.

Besides a classical way, there are also other types of squats:

• plies — feet are widely placed and developed outside, hands on a belt;
• narrow setting of legs — feet together, hands along a body;
• curtsey — during lowering one leg is set aside back and aside and is bent in a knee;
• the balance — one extremity leans only on fingers;
• with a jump — on an exhalation at rise make a jump up;
• with a step aside — feet together, take a step aside and fall down.

Get acquainted with a set of exercises for morning exercises for women and men.

Push-ups

Push-up — very productive and at the same time simple exercise which can be done in different conditions. The correct equipment in this exercise is very important for efficiency. Technology of execution following:

1. The body holds a prone position and keeps on straight arms and socks.
2. After an exhalation begin to bend hands, lowering a direct body down.
3. After the breast touched a floor, it is possible to begin to become straight. Do it on a breath.

In addition, when physically there are not enough forces correctly to do exercise, it is possible to facilitate a rack. For this purpose emphasis is placed not on toes, and on knees. All the rest remains without changes.

For more advanced athletes it is possible to increase loading, having changed position of hands:

• on fingers;
• having connected fingers in the middle of a breast;
• on fists.

It is also possible to carry out push-up with cotton thus:

• when after full alignment of hands produce cotton palms;
• when the emphasis goes on one extremity;
• and the most heavy machinery — when an emphasis goes on an opposite hand and a leg.

Important! The direction of loading and weight directly depends on position of hands. At placement at shoulder length loading is uneven. If is wider — loading is carried out on a deltoid muscle and chest. If already — on chest and a triceps.

Attacks

For the correct execution of this exercise it is necessary to observe the following technology of its performance in accuracy:

1. Costing SP directly, legs place at shoulder length.
2. Knees bend a little and do a big step forward. The case has to remain direct. Weight is transferred to the exposed leg.
3. Begin to fall gradually before while the knee does not form a right angle. It is important that the knee also did not go beyond fingers of the lower extremities.
4. In an extreme point remain for couple of seconds and begin to rise.

Attacks can be done on one place, and it is possible to make steps across the territory. Besides it is possible to use weighting compounds or to put a bar on shoulders. In addition, there are also other types of attacks:

• the return attack — when a leg walks back;
• with jumps — when change of legs is carried out in a jump;
• aside — take a step aside, bending a leg in a knee, the second is completely unbent;
• the Bulgarian attack — not a persistent extremity is located on the eminence;
• with raising of a knee — at commission of a step raise a knee as much as possible up.

All this will allow to pump over as much as possible all muscles and to receive an ideal relief on extremities.

Stanovy draft on one leg

This universal exercise demands not only forces, but also excellent coordination of movements. Step-by-step technology of execution looks so:

1. SP directly, having slightly set aside one leg back, and slightly bend the second in a knee.
2. On an exhalation begin to incline the case forward, at the same time taking away a direct left extremity back. It is necessary to do it until the case is parallel to a floor. It is necessary to be late in such situation for couple of seconds.
3. On a breath return to SP.

Extremities can be alternated at once or after made several repetitions on everyone. For more advanced athletes it is possible to take weightings — dumbbells or weights, everything depends on a physical state.

Whether you know? At a human body there are about 850 muscles. At simple walking about 200 muscles are used. Besides muscles occupy up to 40% of body weight.

Level

Exercise represents a handstand with the constant tension of a press, the muscles of the case and muscles of a surface of a hip located behind. The main objective — the maximum time to be in the correct static pose. Technology of execution of a classical level following:

1. The pose is occupied, as at push-up from a floor. Hands place at shoulder length, and legs together, leaning on fingers.
2. On an exhalation strain a press and completely straighten a body.
3. Are late in such situation for the maximum time.
4. Then it is possible to have a rest and to repeat everything.

In addition, there are also other types of levels which can pump over also other muscles:

1. Loading is carried out on a press and shoulders. SP lying on one side with the emphasis on one hand and legs. Hips tear off from a floor and level them to the line. Remain for some time, and then relax.
2. With a support on forearms. The same SP, as well as in a classical level, only emphasis is placed not on wrists, and on the bent elbows.

Whether you know? Not identical muscles, proceeding from it, it is necessary to train them differently. Restoration happens only 48 hours later after loading.

Raising of opposite extremities

Exercise which demands good coordination of movements. Technology of performance following:

1. SP on all fours.
2. Extend the left hand and at the same time raise the right leg. Extremities have to create the flat line with a body.
3. Hold this situation up to 30 seconds.
4. Later change a hand and a leg and repeat everything.
5. Return to SP and have a rest a little.

Book

People with a different physical state use this exercise for pumping of a press. The equipment of behavior of classical exercise has the features:

1. SP lying on a back. Equal legs, and hands bent in elbows rest against a floor.
2. On an exhalation of a leg and top of the case begin to lift towards each other.
3. On a breath the body returns to SP.

For people who only began to play sports there is a facilitated version of this exercise:

1. SP sitting on a strong surface (chair or a bench).
2. The case is a little inclined back, clasp with hands the surface, legs bent in knees, are on a floor.
3. At the same time raise legs and the case. The greatest loading is the share of the lower press.

More advanced athletes can use other option:

1. SP lying on a floor. Legs and hands completely equal.
2. On an exhalation begin to raise hands and legs. Try to reach a forehead knees.

For efficiency put on weighting compounds extremities and in the highest point of tension are late for some time.

We advise to learn more about the best static stomach exercises.

Side twisting

Similar exercise belongs to initial level on complexity. Step-by-step technology of execution such:

1. SP lying on a back, on a plain surface. Legs bend in knees, and knees incline aside. One hand is got for the head, and place emphasis in a floor on another.
2. On an exhalation begin to lift body top, directing the raised hand to knees. In a final point remain for several seconds.
3. On a breath return to SP.
4. After several repetitions make the same manipulations and on other party.

Besides a classical variation, there are also others:

• tearing off from a surface completely legs and the case;
• using a fitball;
• with weighting compounds on extremities.

Learn how to pump up legs.

Buttock bridge

The buttock bridge — favourite and productive exercise not only athletes of heavyweights, but also those who want to lose weight in hips and at the same time to create beautiful forms, using house fitness. Classical option of execution of this exercise following:

1. SP on a back. Legs bend in knees, hands are placed along a body.
2. On an exhalation tear off a back from a surface and lift up to until the body occupies the flat line.
3. In the top point remain for several seconds, as much as possible straining buttocks.
4. Return to SP on a breath.

In addition option, also others are known:

• on one leg — the emphasis goes on one leg. The second or leans on persistent, or is extended up. For the rest the equipment does not differ from classical;
• with a bench — shoulders have on a bench, legs on a floor. In other option on the height put legs, and a body on a floor. All the rest without changes;
• cramping knees — technology of performance classical. Differences only that in the highest point cramp together knees and fall only then to SP;
• with a fitball — allows not only to use it as the eminence, but also to use the stabilizing muscles for maintaining balance.

We recommend to examine the best exercises on buttocks with dumbbells.

Superman

Step-by-step technology of classical performance looks so:

1. SP lying on a plain surface facedown. Hands have before themselves, and legs part in the parties a little.
2. On a breath together tear off extremities. Remain for several seconds in the highest point.
3. On a breath slowly return to SP.

In addition, there are also other options of execution:

• asymmetric raising of extremities;
• use of weighting compounds.

It will be useful for you to esteem about what to do if muscles after the training hurt.

Apparently, all these complex exercises are well familiar to all. However, to receive desired result, it is regularly necessary to be engaged and at the same time not to forget about healthy food and the correct way of life therefore, without shelving, begin to play house sports.