It doesn't matter where to exercise: at home or at a fitness center, the main thing is to choose effective exercises that will help you achieve the desired goal.
"The most important motivation for independent training at home is the old, kind mirror that will show exactly and what you need to do, as well as help control the learning process. So you really do exercises correctly, check out the photos below and repeat.
"Burpee"
An exercise that not only involves a large number of muscles in the work but also burns the calories well due to the complexity of performance.Perform three approaches 15-20 times.Take the position of the team in which the palms are located on the floor before you.Return your legs - your case should be in the same position as when pressing -ups.Make a quick press -Up.Without pause, return to the squat position.
Raise as high as possible.Return to the starting position and repeat the movement.
"Double twisting"
The rectus of the abdominal muscle works.Perform three approaches of 20-30 reps.
Take the position to lie down.Lift your legs as if you were sitting in a chair.Keep your palms near your head and point your elbows at your knees.At the same time, pull your knees to your elbows and elbows - to the knees due to the lifting of the chest.Return to the starting position and repeat the movement.
"Rotate back with simultaneous breeding of hands on the side"
Work: large gluteal muscles, hips and deltoid muscles.Perform three approaches 15 times on each leg.
Become smooth: legs together, arms with small dumbbells are located on the box.
Take a step back with one leg and then get off so that at the lower point between the lower leg and the thigh that is located in the front, a right corner forms.
At the same time as a step back, spread the right hands strictly to the side to the parallel with the floor.
Return to the starting position and repeat from the other leg.
"Planck"
A comfortable and simple exercise to strengthen the muscles of the abdominal press, back, muscles of the legs, arms and ass.Just keep in mind - it's better to perform this exercise in front of the mirror!Make three to five approaches.
Put gymnastic fitness rick on the floor, take a horizontal position-Akcent position.Pull the body, relying on two points - elbows or forearms and socks on the foot.Keep your back flat so that you can mentally draw a straight line from head to toe.Strengthen the abdominal muscles and make sure that the middle department does not hang in the middle and the fifth point does not rise.He sleeps in this position for 30-60 seconds.