There are a number of exercises that can be performed at home without tools – fresh air, clean water and a mat or its alternative are important. It is enough to train every other day – for 30-40 minutes.
Physical activity can be maintained with the help of movement-biomechanically natural multi-joint exercises. Please note that you need to warm up and stretch before and after your workout. Ten minutes is enough for a warm-up, the main task is to warm up and prepare the body for the load. Since there are no simulators at home, the simplest movements, such as walking in place, are suitable for warming up. In addition, you need to stretch well and use all muscle groups.
A basic, very high-energy, high-energy compound exercise that aims to develop all the muscles in the legs. The muscles of the back and the press are also involved in the execution.
Quantity: 5 sets of 20 repetitions with.
Technique: Feet wider than shoulders, with a natural twist of the toes to the side, the movement begins with a posterior displacement of the hip joint and flexion of the hip until the femur mechanically stops at the hip joint. In this case, the knees are directed to the socks. It is important to maintain the natural curves of the spine. The hands are on the belt while the shoulder blades are lowered and lowered. It is important to avoid rounding the back in the lumbar region. In this case, the amplitude of the squat should be reduced.
Rest: 1 to 2 minutes between sets.
Great compound exercise for building chest muscles. Several agonist muscles, deltoids, triceps and rectus abdominis are also included when performing it.
Quantity: 5 sets of 10 to 15 repetitions.
Technique: Emphasis on hands and socks. The angle of the humerus to the body does not exceed 60 ° – 65 °, we maintain the natural curves of the spine, we perform push-ups with full amplitude, stopping about 5-10 cm from the floor. If it is difficult to do push-ups in this version, there are options: push-ups based on the knees, while the lower leg is flexed or remains on the ground.
Rest: 1 to 1.5 minutes between sets.
The exercise is multifunctional isometric and includes a large number of muscle groups: all muscles of the abdominal cavity (straight, oblique, transverse), as well as the muscles of the back. There are more difficult variations of this exercise, such as B. dynamic planks, balance changes, but these are best performed in the presence of a world-class trainer.
Quantity: 5 sets, from 30 seconds to 1 minute.
Technique: Support on the forearm, forearms parallel to each other. The elbow joint is strictly below the shoulder joint. Abs are in good shape. It is important to maintain the natural curves of the spine, with the emphasis on the socks, the leg muscles are also tensed to relieve the lower back.
Rest: 1 minute between sets.
In order to improve training efficiency, you need to pay attention to two basic things: sleep and nutrition.
Our body is mainly restored during sleep. With a lack of sleep, the psyche suffers, stress accumulates, in this case there can be no talk of training – they only worsen the state of the nervous system and the psyche as a whole. Therefore, I recommend at least 8 hours of sleep.
You will certainly get the opposite result if you do not normalize your diet. My recommendation is three to four healthy, balanced meals a day with no snacks in between. Try to exclude fast food, carbonated drinks and juices with high sugar content, pastries, potatoes and very salty foods, as well as strong alcoholic drinks and all kinds of cocktails.
And of course, don’t forget that the most effective technique for working your body is regularity and consistency!