Each exercise of any kind of fitness is aimed at the development of a specific muscle group. Most exercises affect large superficial muscles. At the same time, small internal muscles require attention in the same way, and no less. Because these muscles mainly determine the fitness and beauty of the body. From this point of view, home fitness exercises are the best option for physical exercises.
Different types of slow fitness are very popular today - yoga, callanetics, and writing. They just allow you to get to the deep muscle layers due to static exercises.
Fitness at home exercises allow you to combine elements of various techniques. Exercises can be combined on the basis of what goals we pursue, starting the classes.
Usually, slow versions are chosen for fitness classes at home, because they do not require any special simulators and equipment to exercise. Performing fitness at home exercises online can be viewed on the Internet, following the instructions.
Exercise fitness at home : the optimal complex
Training is preferably carried out several times a week. Fitness at home exercises do at least 3-4 times a week.
You need to start practicing after a mandatory warm-up, which should not be neglected. It does not require much time, while significantly increasing the effectiveness of all exercises.
As a warm-up, you can actively walk in place, perform half-squats, jumps, rotate the body, make several smooth stretching inclinations in different directions. Allow 4–5 minutes to warm up.
Exercise 1. Lunge with body rotation
It is aimed at working out the quadriceps, training the buttocks and calves, strengthening the hamstrings, developing straightening muscles of the back.
Get into a lunge. Place your right foot in front, your left foot back, while your heel is slightly raised. Raise your hands to shoulder height and bend your elbows slightly.
Fingers are almost interconnected or slightly touch each other. Tighten your abs and move your left knee forward to the height of your thigh (or higher if you can). At the same time, turn the housing to the left. Repeat several times.
Then perform the movement on the other leg, also several times.
Exercise 2: Body Turns
It develops abdominal muscles, pectoral and spinal muscles, develops buttocks, inner thighs.
Get down on the right thigh, with your right palm rest against the floor, the supporting arm is straight. Straighten your right foot, then your left. Raise your left hand up. The body should take the form of the letter "T".
Tighten your abs and twist the body to the right.
Lower your left hand, bending it at the elbow, take the body as far as possible. Starting position.
Perform the same movement the other way several times.
Exercise 3. Stretching the body
Strengthens leg muscles, quadricex, abdominal muscles, as well as straightening muscles of the back.
Perform a stand on the right foot: with the toe of the left foot touching the floor, the foot laid back so that the toe is behind the right heel. Bend your knee slightly. Tilt the body forward with arms crossed. Keep your back straight.
Take your left foot back so that the whole body turns into a straight line.
You need to run several times on each side (left and right),
Exercise 4. Raising legs from a sitting position
Perfectly strengthens the muscles of the back and abs .
Sitting on the floor, stretch your arms forward in front of you. Pull the case back. Raise your left shin as high as you can. Take the starting position. Repeat several times with one and the other legs.
Exercise 5. Mahi kicking
Helps strengthen the front and inner thighs, develop the muscles of the back and abs, tightens the buttocks.
Lying not on your back, bend your knees, feet on the floor. Hands along the body. Straighten your left leg perpendicular to the floor. Then take her as far as possible and higher. Then the same thing with the left foot. Repeat several times.
This complex home fitness exercises helps to gain flexibility, burn extra calories and bring the body into a toned healthy state.