Effective exercise for women at home

Of course, every woman dreams of an attractive figure. Given that in recent years, by attractiveness is understood a rare combination of feminine forms and aspen waist, the path to beauty is a long months of work on yourself at home or in the gym. The second option involves the availability of free time, financial resources and a certain amount of self-confidence. If the gym does not suit you, it does not matter: there is an effective set of exercises for losing weight at home. For women who did not engage in sports before, it will become a sure way to find the desired forms in the comfort of their own apartment.

Push ups

Many girls hate push-ups since school times. This is not surprising: in the lessons of physical education a rare teacher monitors the correctness of the performance of classical exercises. Most simply allow the students to squat, squeeze and do attacks as a byproduct - and as a result squats lead to an increased risk of knee injury, attacks do not bring any effect, and push-ups ... The students simply can not push it off. And even those who have already achieved significant successes in sport in adult life, sometimes can not perform a couple of repetitions of this simple exercise for women. So what's the deal?..

For some reason, it is believed that push-ups train their hands. Distract from this large-scale error and remember: they do not train the hands, but the muscles of the chest and the press. To return from the spin to the starting position, you need to use the muscles, and not just straighten the elbows, pouring on them the full weight of their own body. Ready?..

How to wring out the correct way

Stand on all fours and place your hands so that the distance between them is more than the width of the shoulders, and the hands should be on the same line with the shoulders. Shorten your legs and lift them to rest on only your socks and palms. Lower the body until there is a couple of centimeters between the chest and the floor, then unbend the elbows and return to the starting position.

During this exercise for women, the hips should always be raised and the body strained.

Plieu

The second title of this exercise is "squat in the style of sumo." It can be done with dumbbells (dedlift), but beginners should start with the simplest version, which does not require additional equipment.

Simple, but stunningly effective movement gives shape to the inner thighs and strengthens the lateral muscles of the buttocks. Do it more often, and slender legs, coupled with tightened buttocks you are guaranteed.

Stand up and spread your legs wide. Feet should look in different directions. Lower the trunk, bending the knees until the hips become parallel to the floor. Hold in this position, then slowly lift the trunk back to its original position.

French press for triceps

If you think that exercise for women at home should be limited to training the muscles of the press, chest and buttocks, take a closer look at your hands. Well, if you admire long fingers and thin wrists, but how do your hands look taller? Do you choose clothes with sleeves only because the shoulders and forearms seem very plump (note: this happens in "thin")? Ladies, complexing about the forearms, often buy dumbbells and try to "pump up" the biceps. This is a wrong move, as the appearance of the upper part of the hands is met by completely different muscles - triceps, for the training of which separate exercises for women are provided. You can execute them at any time, since these simple movements do not require special efforts.

The correct press technique

For the French press on the triceps, take a pose typical of classic attacks. Heels must rest on the floor. Bend over the knee raised forward and raise your hand with the dumbbell up and back so that the top of the dumbbell is staring at the ceiling. Raise and lower your arm 30 times on each side. The optimal weight of the projectile is one kilogram.

Step-Up

This movement is not always included in standard home exercises: women in gyms are asked to work with step-platforms or benches to perform it correctly. However, the availability of special equipment in fact is not necessary; It is enough to have a stable solid house at home, which you can safely lean on with your whole body. Suitable, for example, a secure stool. In extreme cases, you can use soft furniture like a sofa.

Step-up is designed for training large gluteal muscles, as well as muscles of the hamstrings. It visibly tightens the buttocks and allows you to give your legs a more slender outline. In addition, in the implementation of this exercise for women actively involved quadriceps, because in the process you need to straighten the knee under resistance.

How to do step-up

Stand before a step or stool and firmly put your left foot on it. Straining only the muscles of the left leg (and again - the body), lift the trunk until the leg is absolutely straight. Lower the trunk back down until the right foot touches the floor, and repeat.

It is important that the body is always tense, and the chest - straightened. Watch for maintaining balance, avoiding excessive bending forward or backward.

Bridge

This is called not only a gymnastic figure, but also a more simple physical exercise in terms of technique. The bridge is an ideal option for "pumping" the buttocks. In addition, the regular execution of this element will keep your back healthy and avoid pain syndrome.

Lay down on the floor on your back, bend your knees and firmly rest your feet on the floor. Raise the hips so that the trunk from the shoulders to the knees forms a straight line. Hold in this position, then go back to the starting position.

Plank with show of hands

It is enough to tear off one hand from the floor in the "bar" position, so that an effective exercise will have a new, even more powerful effect. This variant of static muscle tension improves the posture and strength of the muscles of the body, makes you feel better, seem higher and feel sincere self-confidence.

Begin to take the position for push-ups, but at the same time bend your elbows and lean on your hands, not on the palm, but up to the elbow. The trunk should form a straight line from the shoulders to the ankles. Tighten the press and keep the current position of the thighs. Raise your right arm right in front of you, and when lifting your arm, the scapula should be pulled back and down. Hold the modified bar for 5-10 seconds, then lower your right arm and lift the left arm.

Rack on the shoulders

The best exercises for women at home are based on asanas of yoga. As you know, yoga works wonders in terms of restoring the physical and mental harmony of a person, maintaining a balance between the inner and outer world. In addition, inverted positions can significantly reduce the unpleasant effect of the "orange peel" that appears on the buttocks in cellulite. Experts recommend to do a rack on the shoulders or at least lie for five minutes, having rested their legs against the wall, every night before going to bed.

Lie on your back and lift your legs and buttocks off the floor. Continue to pick them up and get them by your head until the socks touch the floor. Place your hands under your back for support and straighten your legs in the air, creating a straight line from the shoulders to the ankles.

Remember that during the stand on the shoulders, the neck should remain relaxed. Try to hold this position for at least one minute, then slowly return to the lying position on the floor.

Complete training

In order to set the main "female" muscles a good load, perform the whole complex of the above exercises. Each of them must be repeated ten times and a total of three sets. Between different positions and movements it is desirable to hold cardiointervals (jogging or walking on the site, jumping rope) rather than rest, because only constant movement and alternation of strength training with cardio elements can guarantee you quick and satisfactory results. In addition, strength training for women burns a maximum of calories only when combined with endurance training.

If you want to focus on a specific problem area, select the exercises you like and include them in your usual complex. It is good to alternate dynamic elements with static voltage (for example, to move from the bar to push-ups or vice versa, from exercises on the press to the rack on the shoulders or vice versa). The main thing is not to forget that the human body is constantly being improved, which means that soon it will need more intense and complex loads.