Full body exercises can be performed not only in equipped gyms. The modern rhythm of life dictates its own conditions, which is why people often face a lack of free time. But to keep your figure in shape, it is not at all necessary to work out for a long time in gyms and sweat on sports grounds. It is enough to competently approach the preparation of an individual training program at home and the result will not be long in coming.
What you will need for classes
Working out at home is an effective way to create a beautiful, toned body. In addition, a special set of exercises will not only help correct external flaws in the figure, but will also make a person healthy. To work on your own body at home, you don’t need to buy expensive exercise equipment. However, it still doesn’t hurt to purchase a few necessary items:
- Dumbbells. It's a good idea to vary your strength training. With their help, you can perform an almost unlimited number of exercises for different muscle groups. When choosing equipment, preference should be given to products with a rubber braided shell. Such projectiles fit comfortably in the hand and do not scratch the floor in the apartment. It is best to take a collapsible model, which will make it easier to practice at home.
- Weight. It is advisable to purchase them together with dumbbells, since one does not replace the other. Some exercises can only be performed correctly with its help. The best option is to select several shells of different weights. When purchasing, pay attention to the width of the handle and how comfortable it is to grip it.
- Horizontal bar. When creating a program of exercises for the body, it is important to consider that with the help of this apparatus you can not only do pull-ups. It also allows you to do leg lifts, ab workouts and much more. You can find many modifications in sports stores. But it’s better to immediately purchase a model with bars. This design can replace several simulators at once.
- Jump rope. Indispensable for cardio training, promotes the development of coordination of movements. For beginners, a regular product that is selected according to height is perfect. Experienced jumpers can take a lighter version to increase speed, or vice versa - a heavier one, allowing them to work with strength.
Complex for a beautiful figure
Any person who dreams of having a beautiful and toned body is always looking for the perfect set of physical exercises that could tighten the muscles of the whole body in the shortest possible time, without requiring special equipment or physical training.
An important criterion is time; a modern person simply does not have the opportunity to devote an hour or two to physical activity every day. Therefore, it is desirable that the most effective exercises for creating an ideal figure should be low in time.
Oddly enough, such a complex not only exists, but is also familiar to everyone from childhood. So for an ideal body, it is enough to spend 20 minutes a day. The following exercises must be done: 50 squats, 20 push-ups, 50 abdominal exercises, 3 minutes on the “wall” (you should squat and press hard against the wall), 100 jumping rope.
Thus, the most effective set of exercises for creating an ideal figure is also the simplest. A person won’t spend much time, and to practice you need to have only 3 things: a jump rope, a wall and a good mood.
Today there are many different exercises, each person can choose for himself those that he can perform and that he will like. The main thing is not to be afraid to experiment, combine exercises from different techniques, creating your own.
Many trainers advise starting with a plank. If a person’s body is far from ideal and it is difficult for him to do various exercises, then the plank will be effective for an ideal figure. This exercise has several subtypes: straight, lateral, on the elbows, lateral with support on two points, reverse and others. In total, this exercise has more than a hundred types.
Development of a training program
In order for exercise at home to be as effective as possible, you must follow a number of important rules. Without a strictly verified system, achieving the desired results will not be easy.
How often should you exercise
You can perform exercises for all muscles of the body at home more often than in the gym. All the necessary equipment is at hand; setting a high load without special exercise equipment is quite difficult. After all, few people have a 100-150 kg barbell under their bed. Therefore, you should increase the number of training days. Beginners need to train three times a week; experienced athletes are recommended to do this 4 times.
Recommended workout duration
To achieve good results, you need to practice for at least 40-50 minutes. This time includes performing a warm-up, core exercises, and a cool-down. It takes 10 minutes to warm up and do the final stretch, the leading complex takes the remaining 30-40. This time period is enough to fatigue the muscles.
How to start and end a workout
When working out at home, do not rush to immediately jump on the horizontal bar or grab dumbbells. Despite the lack of time, pay due attention to the warm-up.
A detailed guide to warming up before training is in our article.
Neglecting it can lead to unpleasant consequences in the form of injuries that will put you out of action for a long time. The first 5 minutes of classes are necessary to warm up thoroughly and smoothly prepare the muscles, joints and the body as a whole for intense work. Only after this can you safely begin performing the main exercises.
Cooling down is no less important as one of the stages of training to relieve muscle stress. During the final stretch, the body gradually relaxes and returns to normal mode.
How to eat to lose weight
Regular physical activity will not be effective without proper nutrition. When playing sports, you need to make sure that the body receives all the necessary nutritional components. Otherwise, instead of a beautiful figure, you will get health problems. When training, it is important to eat in such a way that you have enough strength not only for fitness classes, but also for everyday life. And ordinary everyday life sometimes requires no less energy from us.
The general principles of proper nutrition include several important nuances:
- Never go hungry while training. This approach will reduce performance and the body will be exhausted.
- Before working through the menu features, consult a doctor or trainer. Only professionals can give effective recommendations on making adjustments to your diet.
- Don't overeat and eat in a hurry.
- When eating, do not be distracted by conversations with others or viewing news feeds on the Internet. Focus on food.
- Don't eat if you don't want to. Having dinner with company or snacking out of boredom is the wrong decision.
Read our article on how to eat properly during training.
If you are trying to lose weight by exercising, you need to consume fewer carbohydrates. On a low-carb diet, most of these elements should be eaten at breakfast. In general, the BJU ratio looks like 50/30/20%. You should eat at least 4-5 times a day in small portions.
How to eat to gain muscle mass
If your goal is to build muscle, there is one simple rule to follow: consume more than you expend. By combining an appropriate diet with intense physical activity, you won’t have to worry about the appearance of fat deposits. While gaining muscle mass, the human body is subjected to severe stress. If you eat incorrectly during this period, you will not be able to achieve the desired effect from training.
In order not to provoke metabolic disorders by wrong actions, you should find out exactly how many calories you need to consume. It is not difficult to calculate using the formula: weight (kg) x 30 = quantity (Kcal).
In this case, it is optimal to exceed the norm by 500 Kcal. However, we must not forget about the individual characteristics of the body. For people who are prone to excessive thinness, the amount of energy consumed should be increased to 1000. For those who, on the contrary, are at risk of gaining weight, it is better to stick to 500. The required BJU ratio is 30/40/30%.
Effective workouts
Today, there are a lot of different techniques that can bring the human body into an ideal form. All that is required from a person is diligence and regularity. All that is required to achieve results is daily work on yourself.
It is quite difficult for a beginner to understand all the techniques. There are 10 most effective exercises for an ideal figure.
By doing them regularly you can get a beautiful body:
- The plank is a static exercise for all muscles of the body.
- Push-ups - tightens the abs, pectoral muscles, arms.
- Squats – the relief of the hips and buttocks is formed.
- Abs – you can use different options for different abdominal muscles.
- Lunges – pumps up the muscles of the legs and buttocks.
- Various twists - the waist appears.
- Running is a cardio exercise and removes excess volume from your legs.
- Exercise "Burpee" - perfectly develops the body's endurance and makes all the muscles of the body work.
- Jumping – you should squat and then jump with maximum force.
- Scissors are a well-known exercise for slender legs and abs of steel.
The main thing is to perform this set of exercises correctly; for an ideal figure, 15-20 minutes is enough. in a day.
If this set of exercises for an ideal bust and figure is not clear to you, you should watch a video that shows everything in detail:
Which muscle groups should you do exercises for?
Full body workouts can come in many different forms. It is impossible to consider all available options in detail. Therefore, we will give an example of one set of exercises that can be performed at home.
Shoulders
Stand up straight while holding dumbbells. Raise them towards the shoulder joints, while simultaneously bringing your shoulder blades together. Now straighten your arms above your head and fix the sports equipment. Gently lower them to your shoulders, spreading your elbows. When performing the exercise, avoid sudden movements. You can do the bench press not only in a standing position, but also in a sitting position.
Breast
To perform this exercise, lie down on a plank. Bend your knees and focus on them. Hold the dumbbells with your arms outstretched. Slowly lower them back (behind your head) as low as possible. As you lower the weight, inhale. As you lift, exhale. Recommended number of repetitions is 12 in 4 sets.
Back
To begin, get on all fours. Now extend your right leg, keeping it straight. It cannot be pulled to the side or bent. At the same time, extend your left hand forward. Freeze in this position for a few seconds.
Return to the starting position and do the same with the other limbs.
Hands
To work triceps and biceps, you will need dumbbells weighing 1-2 kg. Take the shells and stand up straight. Place your feet shoulder-width apart. Bend your arms alternately or simultaneously. Perform 20 repetitions for each.
Additionally, sit on a chair, lift the load, straightening your shoulders to the top point. Repeat the movement 15 times.
Stomach
Lie on the floor with your knees bent. Place your palms on the back of your head and do not place your feet too wide apart. Smoothly lift your upper body, trying not to lift your lower back from the supporting surface. Repeat the exercise 30 times in 3 sets.
Waist
Place your feet shoulder-width apart and place your palms on your waist. Inhaling, lean forward. As you exhale, return to the starting position. Do 2 sets of 15 exercises.
As you stretch your right arm up, bend to the left and vice versa. During exercise, keep your back straight and try to maintain a vertical position.
Hips and buttocks
Sit on the floor, keep your back straight. Supporting your body on your arms, lift your buttocks and thighs. Hold the position for 20-30 seconds. Repeat the exercise 30 times.
Now stand up, move your straightened right leg back, while leaning forward and stretching your arms. Freeze for half a minute and return to the starting position. The recommended number of repetitions is 40 times in 2 sets.
Legs
Squats are considered effective. To do this, you need to lower yourself until you reach parallelism between the floor and your hips (as if sitting on a chair). For greater load, you can take dumbbells.
Another way to strengthen your leg muscles. Lie on your back, stretch your arms along your body. Smoothly lift your body, trying to make contact with the horizontal surface only with your feet, head and shoulders.
