Home workouts for girls: a ready-made exercise plan for the whole body. Physical training at home for women

Now representatives of the fair sex in gym is getting bigger. Some people want to lose weight, others want to gain weight. muscle mass. There are many exercises, but the effect can only be achieved if a training program for girls in the gym is clearly developed. Let's figure out what the basic training modules are and how to achieve results.

The barbell squat is one of the basic exercises for girls to strengthen not only the legs and buttocks, but also other muscle groups

Why you should choose training for all muscle groups

Many trainers advise beginners to work out their muscles by following a split program. It consists of working exclusively one or two muscle groups. But, others dispute this technique, believing that it is intended for professionals. Explaining this by the fact that it is difficult for beginners to focus on any one muscle group. For women beginners the best option There will be workouts with which they will work all muscle groups in one session.

The video shows a training program for girls in the gym

For those girls who sometimes miss classes due to work, this option will also be much more convenient. This is due to the fact that by increasing the interval between work on one of the muscle groups, efficiency decreases. In addition, due to the characteristics of the body, girls do not have the opportunity to exercise at full capacity during the period menstrual cycle. Accordingly, some muscle groups that will be trained during this period will be worked out poorly.

2. Lunges with dumbbells in hands

take dumbbells in your hands, straighten your back;
the position should be such that the thigh of the front leg forms a parallel to the floor, and the lower leg is perpendicular.

3. One-arm dumbbell row

Technique:

kneel on the bench, the other leg remains on the floor;
Place your emphasis on the bench with one hand and take a dumbbell with the other;
straighten your back;
The dumbbell should be pulled to the chest and lowered down.

4. Pull-ups

You need to hang on the horizontal bar and try to reach the crossbar with your chin. To make pull-ups easier, there is a special simulator - a gravitron; it allows you to set a weight that will help pull your body up.

Important! The overhead pull-down is similar to this exercise. The effect and muscle development are the same.

5. Incline Bench Press

You need to sit comfortably incline bench. Take the barbell in your hands. Raise and lower it at chest level.

6. Barbell row

Scheme of the exercise:

feet shoulder width apart;
the body is tilted forward;
back straight;
The barbell is held with both hands and pulled to the stomach, after which it is lowered down.

7. Close-grip chest row

On the simulator, you should grab the handle with a narrow grip. Your feet should be on the floor and your knees should rest on the bolsters. The back needs to be straightened. After taking the correct position, the handle must be pulled to the chest and the shoulder blades brought together.

8. Plie squats with dumbbells. Works the inner thigh muscles

your feet should be placed wider than your shoulders;
turn your socks 120 degrees;
the back should always remain straight;
you should take a dumbbell in your hands;
Hips lower to parallel with the floor.

9. Squats on one leg (scissors) with a barbell

put the bar on your shoulders, straighten your back;
lunge forward with one leg;
The back leg must be bent, but not touching the floor;
squat so that the thigh of the front leg is parallel to the floor and the shin is perpendicular.

Important! From lunges this exercise differs in that until the required number of repetitions is completed, the feet remain in place.

10. Book on the press

You need to lie on your back and stretch your arms behind your head. At the same time, you should raise your arms and legs straight. You need to reach for your feet with your hands.

11. Deadlift

Correct execution of the exercise - deadlift. Will help you achieve the desired result

take the barbell in your hands, place your feet shoulder-width apart, straighten your back;
two techniques:
- back parallel to the floor. The load in this position goes to the back muscles. First you need to bring your back to a vertical position and only then straighten your legs;
- thighs parallel to the floor. The load goes on the muscles of the legs and buttocks. In this option, you should straighten your legs and only then move your body to a vertical position;

In order not to fork out for the gym, spending your last savings, study at home. The set of exercises presented in this article will help you get rid of extra pounds as quickly as possible. Let's look at the most effective exercises for all muscle groups.

How and when to train

Before classes, you should purchase at least a standard set of equipment, for example, dumbbells. Without them, there is no point in practicing at home: you will not be able to load yourself enough, and buying other equipment will be very expensive.

Dumbbells will help pump up absolutely all muscle groups. In addition, you can select the required weight or buy at all universal tool with the ability to change the configuration.

You also need to build a horizontal bar. It's easy to do: in doorway screw metal pipe or a wooden stick. If possible, build a horizontal bar by welding and then attaching the frame to the wall. If you do not have welding skills, you can connect parts using bolts and nuts.

Beginners should clearly decide why they need training at home: just to lose weight or build muscle. The first option is quite realistic, but the second is more doomed to failure. Of course, if you live in big house, there is an opportunity to qualitatively equip a sports corner or there is a playground nearby, then maybe something will work out. But often at home it is impossible to achieve an effect comparable to training in the gym.

A set of exercises at home will definitely help:

get rid of excess weight;
pump up a little;
improve overall physical condition and endurance;
prevent the occurrence of certain diseases associated with an inactive lifestyle.

There is no need to perform exercises at chaotic times; there should be a clear schedule both by day and by hour.
Introduce new exercises into your workout routine all the time. This will prevent your body from getting used to the stress and will prevent you personally from losing interest in sports.
Buy equipment that may not be expensive, but at least not the cheapest. It is always more pleasant and convenient to work with high-quality things, as any athlete will prove.
Beginners often neglect proper nutrition, and experienced athletes are literally fixated on it. Start practicing according to all the rules, taking into account healthy diet. More details about it.

How to quickly remove sides and belly: exercises at home

Exercises with hula hoops have an excellent effect. Spin the hoop about five times a day for ten minutes, and within a week you will notice the first changes.
Twisting. Lie on your back with your legs slightly bent and your hands behind your head. Touch your right elbow first with your left foot, turning your waist, and then touch your left elbow with your right foot. Do 5 sets of 10 reps.
Plank. Perhaps everyone knows how to do it: the body should form a perfectly straight line. The average execution time is half a minute with further repetition.
Crunches, option 2. Lie on your back with your shoulders pressed to the floor. Bend your right leg, place it on top of your left, and place your right foot on the floor. Then start twisting your body at the waist in left side, moving the right leg also to the left.

To help make your stomach flat:

Press: exercises for girls at home

Hanging on a horizontal bar to pump up your abs is unlikely to be suitable for girls, so it’s worth considering lighter exercises.

Abdominal exercises for men at home

All the exercises described above are suitable for men, the only clarification is:

to pump up your upper abs, do more crunches;
home exercises with leg raises are suitable for pumping up the lower abs;
and to work the oblique muscles, perform crunches with turns.

Additionally, we can mention exercises called “bicycle” and standard push-ups. They also work the abdominal muscles well.

The standard exercise is lunges. When performing them, it is important to tense the gluteal muscles, as well as the hips. After lunging, hold in this position for a few seconds. Load on each leg - 10-15 repetitions.
Also don't forget about side lunges. Here you need to sit down to the maximum, although not all beginners are capable of this. For greater effect of home workouts, use dumbbells.
The next exercise for the legs is squats with weights. It is important that your back is always straight (this is the only way your legs will experience the maximum load).
Lie on your stomach, bend your arms, and rest your elbows on the floor. Raise each leg up one at a time, holding the position for 5 seconds.
Raising your leg from a side plank position. Once in a side plank position, slowly lift your top leg. This leg exercise is especially effective when done at home.

Exercises for losing weight on the sides at home

Lie on your stomach. Try to grab your bent legs with your hands. The exercise is difficult, but quite doable.
Twirling on a gymnastic ball. Place your arms straight on the floor and place your feet on the fitball. Next, scroll to the right and then to the left, bending your legs.
Starting position - standing with dumbbells in your hands. Tilt your torso first to the right and then to the left, your arms should seem to slide along the seams. This is one of the most effective exercises for the sides at home.
Sit on a bench or stool, place a bar (wooden or plastic stick) on your shoulder muscles, and turn your body to the right and then to the left.
"Mill". Starting position - standing, torso tilted forward. Rhythmically touch your left hand to your right leg and vice versa.

Exercises for the inner thigh

Back exercises at home

Strengthening muscles, or making way for beauty!

Probably every woman at least once in her life does not like her own reflection in the mirror. And each has its own problem areas. Someone has it lower press, someone has buttocks, and what doesn’t suit you? Do you want to start training at home, but don’t know where to start or what exercises to choose?

Through trial and error, the best exercises for girls at home were selected. Now you have access to a set of wonderful exercises that will help you maintain good physical shape. You'll feel confident in any outfit - from a skimpy bikini to skinny jeans or an extravagant dress.

I present to your attention the 10 best exercises for women that you can easily do at home and they simply work wonders! Add them to your workouts and your weaknesses will turn into strengths!

I love this exercise because it adds volume to the buttocks, keeps the muscles toned and works out the back perfectly (this is how I got rid of constant pain in the spine).

Performance: Take two dumbbells in your hands, stand on your left leg, lift your right leg. Step your right leg back and bend your knee so that your shin is parallel to the floor.

Slowly lean forward, keeping your back straight. Pause, then return to the starting position.

This exercise is my secret weapon in the fight for my waist. The oblique abdominal muscles work very actively here.

Performance: Lie on your left side, legs straight. Push up onto your left elbow, lifting your upper torso. Raise your hips so that they are in line with your shoulders. Hold this position for 30 seconds, then return to the starting position. Perform the exercise on the right side.

I am a devoted fan of this classic exercise. It uses almost all muscle groups, burns a lot of calories, and also develops the pectoral muscles. You want your breasts to look attractive, right?

Performance: get down on all fours, place your hands on the floor so that they are slightly wider than shoulder level. There is no need to spread your legs wide. Lower your body until it touches the floor, then return to the starting position. Please note that the back and hips do not bend, they are absolutely straight.

This ballet movement works the muscles perfectly. inner surface hips The gluteus maximus muscle also pumps intensely.

Performance: stand straight, spread your legs wide, toes pointing to the sides. Begin to squat slowly, bending your knees and keeping your thighs parallel to the floor. Pause at the bottom for a moment, then return to the starting position.

Interval Cardio Training

Don't forget about cardio. This can be a great warm-up at the beginning of class. Cardio exercises will warm up your muscles and prepare your body for a fast pace and load. The main (and huge!) advantage of such exercises is their energy consumption. High-intensity interval training burns a fairly large number of calories in a short period of time.

Performance: select any cardio equipment (orbitrack, jump rope, treadmill, bicycle, etc.) and repeat the following pattern 10 times:

3 minutes – 50% of maximum effort

20 seconds – 75%

10 seconds – 100%

Triceps exercises

This is my favorite exercise for the back and triceps. I take light dumbbells, compensating for this with a large number of repetitions (25 and above).

Performance: Lunge forward, left leg behind. Bend your body low forward, bend your right knee. The hands are pressed to the body, the elbows are pulled back. Raise and lower your arms with weights 30 times in each direction.

Step exercises or step-ups

This exercise targets the glutes and hamstrings. You can’t do without it if you want to have beautiful strong legs and a firm butt. The quadriceps muscle is also involved here, it is to it that we owe the pronounced relief of our athletic, toned legs.

Performance: stand in front of a bench or special step platform. Place your left foot on it. Push off the bench and change legs while jumping.

During execution, the back should be straight. Try to maintain balance by focusing your gaze straight ahead.

Bridge – perfect exercise, familiar to us since childhood. Don't underestimate it because of its apparent simplicity. This is a wonderful exercise, it not only makes your buttocks round and firm, but also has a beneficial effect on the health of the spine.

Performance: Lie on your back, legs bent at the knees. Raise your hips so that they are level with your knees. Pause at the top, then slowly lower down.

Static planks are quite difficult to perform. And if they are also performed with support on one hand, then even more so. But she has no equal in correcting and maintaining posture. This exercise is included in many fitness programs that work with back and spine problems. The plank also develops endurance and patience, which, in my opinion, makes it almost priceless.

Performance: Take a “lying support” position, bend your elbows and transfer your weight to them. Your body should be a perfectly straight line, from your shoulders to your feet. Tighten your gluteal muscles and lift right hand in front of. Make sure your shoulder blades don't lift. Hold for 5-10 seconds, then switch hands.

Yoga has a lot of undeniable advantages: both physical and psychological. And inversion, or, in other words, upside down, asanas are especially valued by the fair sex. You ask: “Why”? The answer is simple - because they perfectly help fight such an unpleasant phenomenon as cellulite. It is quite difficult to remove; the process is long and labor-intensive. It is for this reason that I do this exercise every evening, before bed, for literally 5 minutes. The effect is obvious. I strongly recommend that you do not leave the “birch tree” without due attention.

Performance: Lie on your back and lift your legs and hips so that your toes touch the floor behind your head. Then raise your legs straight, you can leave your hands on the floor, or put them on your hips, whichever is more comfortable for you.

The neck should be relaxed during the exercise. Try to stay at the top for at least a minute, then slowly lower your legs.

Little tricks for effective training

Working on your body is more difficult than playing checkers. Here you can only “get into the queens” through regular classes. Training three days a week will give tangible results in a month and a half. It is important not to force things, but also not to slow down, increasing the load gradually. Training for beginners should involve all muscle groups, so the body will quickly get used to regular exercise.

General training rules

From the first lessons, it is very important to learn how to perform the exercises technically correctly.

Replacing the exercise

When the muscles are accustomed to the load and you do not feel discomfort when performing the exercise, it becomes easy for you - it’s time to replace it with another, with the same muscle groups. So that the muscles continue to be effectively loaded.

This usually happens every 3-4 sessions (microcycle).

I love it training program for girls it is worth changing at least once a month.

Projectile weight and its increase

The weight with which a person trains is called working weight. A beginner chooses a light weight with which he can perform the exercise 15 times with great effort, but cannot do it the 16th time. Having made two approaches, in the next workout you need to evaluate the condition of the muscles:

if they don’t hurt, we increase the load a little;
if your muscles hurt, it makes sense to skip the exercise until the next workout so that the muscles have time to recover.

You need to work with such a weight that the last repetitions are difficult, but the execution technique remains correct.

In this 6-week training cycle for girls, weights are deliberately not indicated:

Everyone's initial preparation is different.
Different muscle groups are not equally developed (someone may have a weak back but strong legs and vice versa).

Duration of classes

The training lasts 1 hour. During this time, a beginner manages to do 3-6 exercises. Almost all of them are done in 3-4 sets of 8-12 times (3-4*8-12).

Between approaches - less and exercises - more, pauses for rest are required, but no more than 7 minutes, so that the muscles do not have time to cool down.

When exercising 3 times a week, there should be one free day between them, which is necessary for muscle recovery. Each lesson should contain a complex for working out a rested muscle group, last no more than 1 hour, of which 10 minutes are allocated for warm-up, 45 minutes for the strength part and 5 or more minutes for the final cool-down and stretching.

First of all, it is important:

master correct technique doing exercises;
accustom the body to regular physical activity(especially joints and ligaments for strength exercises);
increase muscle tone and strength;
prepare the basis for further increases in loads.

ON A NOTE!

A training diary, in which you can schematically record the exercises performed with the number of steps, repetitions and weight, will allow you to track progress in the loads.

IMPORTANT!

For the most effective training girls need to take into account the phases of their menstrual cycle when changing loads:

in the first week (menstrual) - stretching is best; easy activities needed; the load on the abs and legs should be reduced;
in the second (postmenstrual) - strength training with maximum load, speed and endurance training;
in the next two weeks (ovulation and premenstrual phases) - fat burning and cardio workouts are most effective.

Set of exercises

This training program will be effective if you provide the body with complete recovery.

Full sleep.
Balanced nutrition - for weight loss, enhanced in.
Usage sports supplements in the article about.

From the first to the third week

The first two weeks you should not increase the weights in the exercises, but during the third week you should add a little weight in the first three exercises of each workout.
Day 1 (legs, shoulders, abs)

Day 2 (back, chest muscles, triceps, abs)

Day 3 (emphasis on cardio, back, legs, arms, abs)

From fourth to sixth

When replacing exercises with new ones, it is important not to increase the weight of the equipment. Changing the direction of the load connects stabilizing muscles that did not work previously. Spend time choosing comfortable weights for each exercise, starting with the minimum.
1st day

Platform leg press 3-4*8-12 all for replacement;
Leg curls (hamstrings) on the machine 3-4*8-12;
Shin in the simulator, sitting 3-4*8-12;
Lifting dumbbells up (military press or Arnold press), sitting 3-4*8-12;
Lifting dumbbells to the chin 3-4*8-12;
To the previous one, add a plank for 3 minutes (can be done with short breaks).

2nd day

3rd day

Easy jogging 30 minutes;
Deadlift 3-4*8-12;
Leg extension on the simulator 3-4*8-12;
Extensions with or without weight 3-4*8-12;
Lifting dumbbells (biceps) alternately, sitting 3-4*8-12;
Super set: Roman bench curls 12 times + plank for 1 minute after each set. 3 such approaches.

In subsequent training cycles

if it’s easy, increase the working weight in the approaches without compromising the execution technique;
if it’s hard (you feel stagnant), replace the exercises with similar ones;
for lagging muscles, you can add 1 exercise on 1 day, but no more;
and always look for new exercises for the muscle group being worked.

Choose the weight yourself, so that you feel muscle failure in the last approaches.

GOOD TO KNOW!
The cyclic training program for girls in the gym is primarily aimed at changing the direction of the load, and only then at increasing the weights in the exercises. This, without large dumbbells and barbells, ensures the effectiveness of the set of exercises. However, muscle pain is an integral part of training and indicates muscle development.

Increase the load gradually and enjoy the training. Then in a matter of months you can become the owner of a strong and slender body with beautiful shapes.

We are waiting for your questions in the comments!

Other entries

Gymnastics in the morning

The duration of this gymnastics is 10-15 minutes, but its benefits are immeasurable. If you practice morning exercises at least several times a week, plus visiting the pool or going for evening jogs - excellent health and appearance you are guaranteed!

1. Walk in place, raising your knees high, for 25-30 seconds. Inhale for the first four steps, exhale for the next four.

2. Raise your arms up, move your straight leg back, bend over, return to the starting position. Then bend your leg and pull your knee to your chest with your hands, lower your head. Then take the other leg back, raise your arms, return to i. p. Perform 3-4 times with each leg.

3. Legs wide apart. Bend your right leg and bend three times toward the toe of your left straight leg. Perform 4-6 bends on each leg.

4. Legs apart. Perform circular movements with your pelvis, while drawing in and protruding the abdominal wall. Repeat 6-8 times in each direction.

5. Standing, hands on your stomach, perform springy squats three times in a row, pressing on the abdominal wall with your hands. Repeat 16-20 times.

6. Standing on one leg, take the other to the side. Hold the back of the chair with your hands. Make circular movements with your leg as large as possible - first in one direction, then in the other direction. Repeat the exercise with each leg 8-12 times.

7. Standing on your toes, hold onto the back of the chair with your hands. Perform springy movements, bending and straightening your legs at the ankle joints for 15-20 seconds.

8. Lying on your back, bend your legs; sit down, then, straightening them, bend forward twice, try to touch your knees with your face, and then lie on your back again. Repeat 12-16 times.

9. Lying down, hands on your stomach, rhythmically protrude and retract your abdominal wall, pressing on it with your hands. Repeat 8-12 times.

10. Lying on your back, legs slightly bent, a bolster or small pillow under your knees, place your head on the pillow, relax your abdominal muscles. Do self-massage of the abdominal wall along the colon. Stroke the stomach with the palm of your right hand from bottom to top to the hypochondrium, then with the palm of your left hand across, and with the back of your left hand down. Repeat 4-6 times, gradually increasing pressure with your hand on the abdominal wall. Then, with your right hand, make kneading circular movements (with four fingers - towards the little finger). Movements are slow, for 30-45 seconds. After this, do the tapping alternately with both hands for 25-30 seconds. Finish the self-massage with stroking.

11. Lying on your back, legs bent, spread, moaning on the floor. Raise your pelvis and move it to the sides 4-6 times. Do 2-3 series of movements with pauses of 5-8 seconds.

12. Jumping in place: on two and on each leg separately for 25-30 seconds. Finish the exercise by walking in place. Relax your leg muscles.

13. Standing, legs apart. Take your arms to the sides and back, bend over - inhale, then lean forward, relax your arms - exhale. Repeat 3-4 times.

Rhythm at home

1. Walking - a few minutes. Then step forward with your left foot, turning your right shoulder, and step back; the same with the other leg. Then 4 steps left, 4 steps right. Repeat everything 2-3 times.

2. Stand with your feet wide apart and your arms wide apart. The body is motionless. Move your hips left and right. At the same time, turn your hands with your palms up and down. Repeat 18-20 times.

3. Stand up straight, then raise your left knee and right arm up, and left hand to the side a little back, change the position of your arms and legs. Repeat 20-22 times.

4. Stand with your legs wide apart, then bend your left knee, raise your arms up and lean to the left, then to the right. Repeat 20 times.

5. Stand with your feet wide apart and your fingers clasped together. Bend your torso forward, hands between your legs - a spring. Do 20-22 times.

6. Kneel with your arms wide apart, then move your upper body to the right and left. Repeat 18-20 times.

7. While sitting upright, grab both feet with your hands and lean forward. Repeat 18-20 times.

8. Lying on your back, place your feet straight on the floor and bend your knees, then lower your closed knees to the floor, either to the right or to the left. Repeat 12 times.

9. Sitting with your legs apart, bring your arms and upper body forward, then roll back onto your back and draw your knees, keeping your hands on the floor. Repeat 14-16 times.

10. Lie on your stomach with your legs extended and closed. Alternately clap your hands in front of your head and behind your back, while keeping your head as high as possible. Repeat 18-20 times.

11. Just dance. Find your own steps - which ones you like.

Gymnastics to reduce hips and waist size at home

1. I. p. - standing or sitting on a chair (floor). Relax your legs completely. Work your thigh muscles thoroughly by massaging and patting them with both hands.

2. I. p. - sitting, hands on the floor. Rotate onto your right hip while simultaneously bending your left leg and crossing it over your right so that your knee touches the floor. The right leg is straight. Repeat the same on the other side. When turning, keep your shoulders straight and do not lift your arms. Repeat 10 times in each direction.

3. I. p. - lying on your back, arms to the sides. Legs bent, knees together. Lower your bent legs to the floor, either left or right. When performing the exercise, your shoulders and arms should be pressed to the floor. Repeat 10 times in each direction.

4. I. p.—kneeling, arms forward. Lower yourself onto your right thigh while moving your arms to the left. Return to i. n. Do the same in the other direction. Repeat 10 times.

5. I. p. - lying on the left side, leaning on the bent left arm. The right hand lies in front of the body. Bend your right leg and move your right toes up along your left leg, as if above, then straighten your leg up and return to i. p. Do the same with the other leg. Repeat 8-12 times.

6. I. p. - lying on your side with emphasis on your hand, legs directed slightly forward. Raise and lower your legs. Repeat 10-15 times on each side.

7. I. p. - lying on your back, arms along the body. Bend your knees. Raise your shoulder girdle and cross your left leg over your right. Return to i. n. Repeat 8-12 times with each leg.

8. I. p. - lying on your back, arms along the body. Raise your knees and hips. Return to i. n. Repeat 10-15 times.

9. I. p. - lying on your back, legs bent at the knees; hands on the back of the head. Raise your legs and shoulder girdle at the same time. Turn left and right, touching your elbow to the opposite knee. Repeat 10-15 times.

10. I. p. - sitting, leaning on your elbows. Bend your knees and touch your forehead with them, then return to i. n. Repeat 10-15 times.

11. I. p. - sitting, one leg extended forward, the other bent to the side, hands resting on the floor. From this position, lift your straight leg up and lower it. Try to keep your bent leg firmly pressed to the floor. Repeat 8-10 times with each leg.

Gymnastics for the buttocks at home

1. I. p. - standing, legs together, hands on the belt. Deep lunges forward with three spring swings (the leg standing behind is on the full foot). Accept and. n. Repeat 8-10 times with each leg.

2. I. p. - lying on your stomach, arms extended forward. Exercise "rocking chair". Raise your arms along with your torso, bend over. Then raise your straight legs as high as possible, bend over. Repeat 6-8 times.

3. I. p. - basic stance, dumbbells in hands. Take your left leg back, at the same time raise your arms up, bend over. Accept and. n. Repeat 10-12 times with each leg.

4. I. p. - lying on the stomach. Exercise "frog". Grasp the toes of your bent legs and pull them strongly towards you, bend over. Slowly lower your arms and legs to the floor. Repeat 6-8 times.

5. I. p. - standing, dumbbells in lowered hands. Place your left foot on a chair. Bend forward and touch the dumbbells to the floor. Repeat 10 times with each leg. 6. I. p. - basic stance, hands with dumbbells on the belt. Bend backwards, do not bend your legs. Repeat 10-15 times.

Gymnastics for leg muscles at home

1. Sit sideways on your left bent leg. Leaning your left hand on the floor, extend your right leg and bend your foot so that it forms a right angle with your ankle. Raise the extended leg with the foot bent about five centimeters from the floor and hold in this position for as long as possible. Perform the exercise with your left and right legs 5 times.

2. Lie on your back, stretch one leg out onto the floor, lift the other vertically up and try to reach your foot with your hand. Slowly lift the other leg up, make a scissors, lower both legs to the floor. Perform the exercise with each leg 8 times.

3. Lie on your stomach, resting your elbows in front of your chest on the floor, looking straight. Having taken this starting position, lift and lower first one, then the other leg. Keep the foot of the raised leg at a right angle; Extend the foot of the leg that is on the floor so that a straight line is formed with the ankle. Repeat the exercise 10 times.

4. Lie on your stomach, stretching your legs tightly together, arms spread to the sides. Bend first your right and then your left leg, pulling them as close as possible to the right and left shoulders, respectively. Return to original position. Keep your head raised and turn it to the right and then to the left.

5. Lie on your back, cross your arms above your head, and bend your knees. With sharp movements, pull one or the other thigh as close to the chest as possible. Keep your foot at a right angle. Repeat 20 times with each leg.

To make your legs slender and correct form, you need to strengthen the muscles of your thighs and calves. In addition, it is necessary to achieve flexibility and elasticity of the ligaments of the knee and ankle joints. They will help with this special exercises. They should be done daily, or even better, in the morning and evening for many months. During the first two to three weeks, each exercise should be repeated 5-10 times. After a month they can be done 15-20 times. Gradually full legs will begin to lose weight, and thin ones will gain weight. Swelling around the ankles will decrease and the muscles will be evenly strengthened. Evenly strengthened muscles of the thighs and legs will be able to put the leg bones in a more correct position. Thanks to this, your legs will become slimmer and straighter.

1. Lying on your back, stretch your legs and pull your toes towards you, then do the same, but with your toes spread.

2. In the same position, press your extended legs to the floor or bed, and then relax them, slightly bending your knees.

3. Lying on your back, slide your feet forward and backward. You should try to grab the sheet or bedding with your fingers.

4. Lying on your back, arms to the sides, resting your palms, with tension, pull the toes of your outstretched legs towards you and away from you. Do the same, raising your legs 10-15 cm from the floor.

5. In the same position, place your hands under your head, slightly raise your legs, pull your toes and hold for a few seconds.

Gymnastics in the workplace

1. Sitting, alternately stretching and bending your legs. Do not put your feet on the floor. Repeat 10-20 times.

2. Sitting, arching and flexing the spine. Repeat 10-20 times.

3. Sitting, spread your elbows to the side - inhale; stretch your arms forward with tension - exhale. Repeat 4-6 times.

4. While sitting, stand up with a bend in your body and sit down. Repeat 8-10 times.

5. While sitting, twist your body as much as possible. The back is straight. Repeat 10-12 times.

6. Sitting, legs extended, bend the leg and press it to the stomach with your hands, draw in the stomach - exhale, when stretching the leg - inhale. Repeat 4-8 times with each leg.

7. While sitting, tighten your abdominal muscles, then relax. Repeat 15-20 times.

8. Sitting, legs extended, alternately tense and relax the muscles of the right and left thigh. Repeat 15-20 times.

Chinese gymnastics

These exercises imitate the movements animals make during games. According to Chinese experts, such gymnastics plays a big role in improving health and is also enjoyable.

Bear. Stand on all fours. You should be resting your full hands and all your feet on the surface. After that, start moving in this position. First, step with your left hand and left foot, then with your right hand and right foot. Don't bend your knees.

This exercise is good for your abdominal and leg muscles. In addition, it promotes the removal of salts from the body and increased blood supply to all organs. When performing the exercise, the head should be lowered and the body should be relaxed. Take four steps with each hand and foot forward, and then back up.

If it is difficult to move in this position, then first practice a stationary stance, and then start moving.

Sparrow. Bend forward, place your hands on your knees or hips, bend your knees slightly and lift your head. In this pose, do small, light jumps forward. Land on your toes and throw your arms back. This exercise resembles the jumping of a sparrow. Try jumping like this for 10 minutes.

Big panda. Sit on the floor, pull your legs to your chest and clasp them with your arms. Begin to lean back slowly, trying to maintain your balance. When your back approaches the floor, return to the original position in one fell swoop without releasing your knees. During the exercise, the stomach is pulled in. Repeat five times. Then take the original position and begin to lean to the right, then to the left, without touching the floor. Repeat 6 times in each direction.

This exercise helps eliminate excess body fat, and also improves blood supply to the spine.

Fox. Squat down with your hands on the ground, lean your body forward and lift your heels up. The gaze is directed to the floor in front of you. From this pose, lower your upper body to the floor, placing your hands on the ground with your elbows resting on your knees. Slowly move your arms and upper body forward, just like a fox does when trying to crawl under an obstacle. At the end, you will find yourself in a pose with your legs extended and in your toes, and the upper half of your body raised as high as possible. Hands rest on the floor, head raised. After this, rise up without bending your knees or lifting your feet off the floor. The entire exercise consists of four stages. Repeat 4-5 times.

This exercise is useful for hemorrhoids and lower back pain.

Turtle. Sitting on the floor, bend your knees. Place your feet flat on your feet and place your hands on the floor behind your back at shoulder level. The fingers are directed towards the feet. Raise your lower back as high as possible, keeping your arms and legs vertical and supporting your body. The stomach and hands are in a horizontal position. In this pose, take three small steps to the left, three to the right, three forward and three back. If your arms and legs are too weak to do this, at least start swaying. Repeat 3 times.

Crocodile. Lie on the floor and place your arms at right angles to your body. Raise your left leg and point your toes out. Stay in this position for several seconds. After this, slowly lower your leg. Repeat the exercise three to five times with each leg. After this, without lifting your hands from the floor, lift your left leg up again and slowly lower it to the right. Repeat the exercise several times, then perform the exercise with your right leg.

This exercise helps improve blood circulation

and heart rate stabilization. In addition, it promotes muscle relaxation and improves sleep.

Attention! The exercises must be performed in the suggested sequence. But you can do only one exercise of your choice every day, and this will also give good results. Of course, as with any gymnastics, best results those who will perform the exercises regularly for a long time will achieve.

Gymnastics to improve posture at home

1. I. p. - stand against the wall in the position of correct posture. After taking a step forward, maintain the pose for 2-3 seconds. Return to i. n. Control your posture. Repeat 8-10 times.

2. I. p. - the same. Step forward, arms to the sides. Squat down, arms forward. While sitting, move your arms to the sides and lower them down. Return to i. n. Make sure the correct position of the head, shoulders, abdomen, and pelvis. Repeat 8-10 times.

While doing exercises 1 and 2, you can put a book on your head.

3. I. p. - sitting on a chair. Raise your arms to the sides - up, bring your shoulder blades together. In this position, bend your arms, place your palms on your shoulder blades as low as possible. Extend your elbows as much as possible. Return to i. n. Repeat 10-12 times.

4. I. p. - main stand. Right hand up, left hand down. Bend your elbows and try to interlock the fingers of both hands behind your back. Return to i. n. Repeat the exercise, changing the position of your hands, 6-8 times.

5. I. p. - main stand. For each count, push your shoulders forward and back. Repeat 10-15 times.

6. I. p. - sitting on the edge of a chair. Rest your hands on the seat, elbows back. Bend strongly in the thoracic part of the spine, tilt your head back. Return to i. n. Repeat 10 times.

7. I. p. - kneeling position with support on hands, head down. On the count of one, bend over, head up, try to tighten your lower back muscles more strongly. On the count of two, bend your back, head down. Repeat 10-15 times.

8. I. p. - main stand. Place a book on your head and walk around the room with various arm movements (sideways, forward, up), with light and deep squats.

Gymnastics for the pectoral muscles at home

The suggested exercises will help improve your breast shape.

1. I. p. - lying on the floor, placing an elastic cushion under the shoulder blades, dumbbells in straightened arms above the chest. Spread your arms to the sides (inhale). Return to i. n. (exhale).

2. I. p. - lying on the floor, with a roller, dumbbells in straightened arms above the hips. Raise your straight arms up and lower them behind your head (inhale). Return to i. n. (exhale).

3. I. p. - kneeling in front of two chairs, rest your palms on the seats. Bend your arms and lower your chest as low as possible (inhale). Return to i. n. (exhale).

4. I. p. - standing. Place your palms together in front of your chest. Press your palm against your palm for 6 seconds. Repeat 5-6 times.

5. I. p. - lying down, the right arm with dumbbells is straightened in front of the chest, hold onto the support with your left. Move your right hand to the side (inhale) and return it to i. n. (exhale). Repeat the same with the other hand.

6. I. p. - emphasis lying on the floor. Do gentle push-ups 10 times.

Gymnastics for slimness at home

Flaws in the figure in the form of fat deposits in the waist and hips can be corrected by daily implementation of a special complex gymnastic exercises.

1. Sit on the floor, legs straight. Grasping your foot, ankle or lower leg with your hands, lift your leg up and lower it again. Do the exercise 20 times with each leg.

2. Stand up straight, legs crossed. With your arms outstretched, slowly tilt your torso forward, hold the tilt for 5 seconds and slowly return to the starting position. Do the exercise 10 times with each leg.

3. Get on your knees, cross your arms above your head. Sit on your left thigh, then straighten up and sit on your right. Repeat the exercise 10 times in each direction.

4. Sit on the floor with one leg tucked under you. Grabbing the shin of the other leg with your hands, lift it up. Stay in this position for 5 seconds and lower your leg. Do the same with the other leg. Repeat the exercise 5 times with each leg.

Gymnastics for weight loss at home

1. Stand facing a wall at some distance from it. Press the palms of your outstretched arms against the wall at shoulder level. Bend and straighten your arms and push up against the wall. Try to keep your back straight.

2. Stand facing the wall, feet together. Raise your right hand first, trying to touch the wall as high as possible with your fingertips, then your left. Then do this exercise with both hands.

3. Standing facing the wall, lean your hands on it. Alternately sharply raise your right and left leg to the sides.

4. The exercise is similar to the previous one, only lift your legs alternately and forcefully back. Bend over.

5. Press your back tightly against the wall. Exhale, tighten your stomach, tighten your back muscles. Hold your breath as long as you can, then exhale forcefully, gradually relaxing your body muscles.

6. Stand facing the steppe. Forcefully lean on it with straight arms, first bend your right leg, pulling your knee to your stomach, then your left.

7. Stand straight, facing the wall, at some distance from it. Raise your leg and place your foot on the wall. Lean forward, wrap your hands around your ankle, and touch your face to your knee. Lower your leg, lift your head and stand up straight. Perform the exercise alternately with your left and right legs.

8. Lie on your back and stretch out. Bend your knees and place your feet on the wall. Step your feet as high as possible on the wall and straighten your body, supporting your buttocks with your hands.

9. Lie on your back perpendicular to the wall and scissor your legs. Stepping stone helps keep your legs at a certain height and prevents them from falling.

All exercises are performed leaning against the wall. However, they require significant muscle effort. Master them gradually, repeat each exercise 10 times.

Gymnastics for the laziest

For those who do not want to sacrifice the usual sitting in front of the TV in the evenings and nevertheless want to remain cheerful and slim, we can recommend several simple gymnastic exercises that can be done without leaving the screen - literally during the break between two programs. Repeat each exercise 5-6 times.

1. Sit on the edge of the chair, straighten your legs and place them on the floor. Leaning with straight arms on the armrests, bend over, look at the ceiling and take a deep breath, then return to the starting position and exhale.

2. Sit on the edge of the chair, lean your shoulder blades against the back, and grab the top with your bent arms. Straighten your legs and place them on the floor. Raise your legs straight up as high as possible, then slowly lower them to the starting position.

3. Exhale as you lift your legs, and inhale as you lower them.

4. Sit on the edge of the chair, place your hands on the seat, straighten your legs and place your heels on the floor.

5. Bending your arms, slowly lower yourself and sit on the floor, without bending your knees. Then, straightening your arms, return to the starting position.

6. Sit on the edge of the chair, straighten your legs and try to place your feet on the floor. Raise your arms to the sides, inhale, then bend over and try to reach your toes with your hands - exhale. Do not bend your knees while bending.

7. Sit on the edge of the chair, place your palms on the seat with your fingers back. Straighten your legs and place them on the floor.

8. Bend your knees and, moving your torso forward, try to sit on your heels - exhale. Then, straightening your legs, return to the starting position - inhale.

9. Leaning with straight arms on the armrests, bend your arms, pull your toes up and, placing your shins on the seat, sit on your heels.

10. Lean your shoulder blades against your back and inhale. Then, bending your arms, sit on the seat and lower your legs to the floor - exhale.

Exercises for rejuvenation and beauty

First wrinkles. How much grief they cause women. Even a slight panic begins, followed by active attempts to smooth out the skin, restore its youthful smoothness and elasticity. But there are no people without wrinkles. Their first signs appear at the age of 25-30, and with dry skin, perhaps even earlier. And every year, wrinkles become deeper, giving the face a tired look and emphasizing age.

Plastic surgery will help get rid of wrinkles, but keeping the skin elastic and young as long as possible is within the power of every woman. Of course, you will have to take care of your skin and perform a simple massage every day. And one more secret - smile more often! Yes Yes! Just smile, because smiling relaxes wrinkles around the eyes, lips and forehead. See for yourself by looking at your reflection in the mirror with a smile.

Forehead massage. The forehead is massaged with circular movements of the fingertips of both hands, starting from the middle towards the temples. Then stroke your forehead from the right temple to the left and vice versa. Repeat the movements 4-5 times.

Eyelid massage. Gently stroke the upper and lower eyelids with your fingertips. Don't stretch your skin - it's harmful.

Nose massage. The nose is massaged with the tips of the index and middle fingers, starting from the bridge of the nose to the tip of the nose, and then back.

Cheek massage. Place four fingers of your left hand and four fingers of your right hand to the corners of your mouth and stroke in a circular motion from the corners of your mouth to your earlobes, and then in the opposite direction. Repeat the exercise 3-4 times.

Neck massage. The neck should not be massaged because the pressure-sensitive thyroid gland is located here. Stroke lateral surface neck towards the chest and shoulders.

Massage of the mouth and chin area. Perform a massage with the middle fingers of both hands, placing them under lower lip, in the middle of the chin, and then describe semicircles around the mouth, until it touches the lower lip. Repeat the movement 3-5 times. Pat the chin area with the back of your hands, and then massage from top to bottom to the lower lip area.

Breath. Sit down for 15 minutes in a dimly lit room, sit comfortably and breathe deeply through your nose. Take a break from depressing thoughts, imagine yourself sitting on the ocean and focus on breathing. This exercise perfectly restores strength and gives your face a healthy look.

Express gymnastics for the face. There will definitely be time during the day for these simple exercises.

Say the “o” sound in front of the mirror for 30 seconds, then make a heart shape with your lips and rotate them clockwise.

Look up, raising your eyebrows. Hold this position for a count of 10, then relax and repeat the exercise again.

With your chin forward, say the word “risk”, tensing your muscles as much as possible.

Close your jaws and extend your lips to the right, count to 10, then extend them to the left and repeat the count.

Gymnastics for the chin

Age! What tricks do women go to to hide it! And everything seems to be fine: both your skin and your figure, but a flabby neck, sagging cheeks and a double chin immediately reveal how old you really are. But these signs of aging can be prevented from progressing. A simple rule: the more attentive and caring you treat yourself, the longer you stay young. But a double chin occurs not only in older people - it can easily form at a young age. A double chin appears various reasons: because of overweight, the habit of retracting the chin and age-related skin changes.

In general, in women, fat deposits form on the neck as easily as in the hips and buttocks. And as a result of the structure of the jaw, a double chin appears even in thin women. The smaller the angle between the jaw line and the neck line, the greater the likelihood of a double chin. The lower the Adam's apple is located, the greater the likelihood of a sagging chin.

What to do, how to avoid the appearance of a double chin or get rid of one that has already appeared? You need to immediately start following the basic rules!

❀ Every time you apply cream to your neck, massage with your fingers. At the same time, slowly move from the base of the neck up to the chin, patting the skin.

❀ Don’t sleep on high pillows, learn to watch your posture and how you hold your head.

❀ Try not to slouch or tilt your head too low, because this also contributes to the appearance of a double chin.

A simple exercise: wear a book on your head every day for 10-15 minutes; Swimming in the pool will also prevent the appearance of a double chin.

And don’t be lazy to do a special set of exercises:

1. Imagine that a large weight is suspended from your chin and needs to be lifted. Slowly lift your chin, simultaneously throwing your head back and tensing all the muscles in your neck. Do this exercise 5-6 times.

2. Pull your lower lip down with force until your lower teeth become visible. This will tighten the neck muscles. Do this exercise 5-6 times.

3. Place your fists under your chin. Then, overcoming the resistance of your hands, open your mouth. Or stick your tongue out as far as possible, with the tip of the tongue pointing down. Repeat the exercise 10-15 times.

4. Tilt your head to the left, moving your jaw towards your left shoulder. Repeat the same on the other side. Repeat the exercise 5 times in each direction.

5. Tilt your head back, while pushing your lower jaw forward and up, trying to reach the tip of your nose with your lower lip. Repeat the exercise 5 times.

6. Press your palm to your chest just below your collarbone and pull down. Purse your lips tightly, rounding them into a tube (as if holding a pencil with them). At the moment the lips are compressed, the subcutaneous muscle contracts sharply and, rising to lower jaw, will be forced to overcome the resistance of the palm, which pulls it down. Hold this position for 3-5 seconds, then relax. Purse your lips again. This exercise strengthens the subcutaneous muscle of the neck, it will help maintain tone. skin chest, neck, lower face and protect them from fading. The exercise must be repeated 10-20 times.