Simple but effective exercises for the muscles of the hands, buttocks and lower back

Physical exercises allow not only to lose weight and keep yourself toned, but also to give the body an effective outline: pump muscles, get rid of saggy skin, strengthen the figure.

In the article, we will consider three sets of exercises aimed at different muscle groups: simple exercises for the muscles of the hands, buttocks and lower back. These classes, with the observance of technology, will make it possible to achieve quick results even for beginners. Performed with a frequency of 2-3 times a week. Untrained begin from the 1 st time a week.

Exercises for the muscles of the hands

In all sports and training programs, muscles on the hands are pumped, mainly with dumbbells - this is the most effective and fastest way. But for it to work, you need to know how to properly do these exercises.

The main rule is to start with a minimum load. At the first stage of training, you should do exercises only a few times and with dumbbells of small weight (for women from 0.5 kg, for men - from 2 kg).

Before you start, stand up and take a deep breath while you pull up, and a deep breath. The first method is performed standing, legs should be placed at shoulder level. Hands climb up and down to shoulder level, elbows should be directed at this moment in different directions. And so 10 times. Over time, the load increases to 40 times, but you need to take breaks (instead of rest you should perform another, just as simple exercise or do a warm-up, take a breath).

The next method will pump up another group of arm muscles. It is done sitting, and for this you need a dumbbell in 2 kg. The elbow rests on the leg, the dumbbell must touch the shoulder when lifting. Do not unbend your arm completely. Do 8 times (for women) or 10 (for men). Increase the load up to 30 times with interruptions.

These exercises for the muscles of the hands are aimed at strengthening all known triceps and biceps. 2 months of such training and your hands will have the necessary outlines, become stronger.

To not have to buy dumbbells of different weights, both of these exercises will replace the following. Standing in a standing position, arms stretched out to the sides bend at the elbow (a dumbbell weighing 1 kg). For women, this is a more difficult exercise, so you should increase from 8 times to 20. Men - from 10 to 30.

Exercises for the muscles of the buttocks

Quickly tighten the buttocks, strengthen the muscles will allow the following 2 exercises.

Stand on all fours. Pull one leg back and from this position, start bending at the knee. Do not unbend the leg completely. Do not make this exercise jerky. Every muscle should tense. Keep your back straight (do not bend). Performed 5-6 times for each leg.

To proceed to the next exercise, from the rack on all fours, stretch (the body back, arms stretch out in front of him, pressing to the floor with chest).

Standing in the same position, change the position of the hands: bend them in the elbows (the lower part of the hand will be pressed to the floor). From this position, pull the leg back, then bend at the knee 90 degrees, i.e. Perpendicular to the floor. From this position, raise your leg up. It will be difficult, but in time you will be given it easier. Raise up several times. Then with the other leg.

These exercises are performed a couple of times a week for a fairly persistent effect within 2 months.

Exercises for the muscles of the waist

Low back pain is the most common problem. Strengthening these muscles will avoid overloading the lower back, reduce the negative effects of a sedentary lifestyle and active physical activity "on your feet."

Lie down on your back, lift both elongated legs up, hold them in a position perpendicular to the floor, and so several times. Lie down on your stomach, bend your arms in the elbows, fold each hand (they will be at the level of the forehead), put your head on them. From the lying position, lift the upper part of the body slightly from the floor so that only the muscles of the waist will work. Over time, you can complicate the exercise, rising from the floor and turning the body (again bending at the waist) first to one side with a delay in the middle, immediately to another, then dropping completely to the floor. And so 5-6 times.

Over time, these exercises for the muscles of the hands, buttocks and lower back can be supplemented (or replaced) more complex. For example, to strengthen the muscles of the back (not just the lower ones, in the lower back) you can work with the barbell. To begin with, not too heavy. For the muscles on the hands - take dumbbells heavier and complicate the exercises: raise your hands not from the top to the level of the shoulders, and from the bottom - to the level of the shoulders, but on the outstretched hand and already in the sitting position.