A useful and effective 30-minute workout to develop and maintain muscle tone for the whole body. Today we will consider the issue of organizing training at home for all muscle groups. Many people would like to practice, but not everyone has time to visit the gym. If you are one of them and intend to train, then it is quite possible to conduct effective classes at home. You only need desire and discipline for this.
When it comes to discipline, there are all important aspects of effective fitness to keep in mind. This is not only a regular workout at home for all muscle groups, but also a daily routine, nutrition. If all these conditions are met, you will be able to achieve your goals. Of course, Olympia will not be conquered by you, but this is not required? To gain weight, lose weight, or just keep in shape, it is quite enough to train at home.
It is very important to remember that your activities should be regular, not seasonal. Sometimes people start playing sports in order to lose weight (pump up) by the summer season. But it is much easier and more effective to exercise throughout the year and you will definitely like your figure. But again, for this you must be extremely disciplined. For your home workout for all muscle groups to be effective, you need to choose exercises that use all the muscles in the body. This primarily concerns the muscles of the abdomen, back, legs, arms and chest. If you train these muscle groups, then your figure will become very attractive.
A set of exercises for the development of arm muscles
- 1st exercise. Take a standing position with your knee joints slightly bent and keeping your back straight. Pick up dumbbells and lower them down. Begin to raise your arms in front of you to the level of your shoulder joints. To reduce stress on the elbow joints, bend them slightly. You also need to control your breathing and exhale while moving your arms up. In total, three sets should be done, each of which will have from 15 to 20 repetitions.
- 2nd exercise. The starting position is similar to the previous movement, but the elbow joints are pressed against the body. Begin to raise your arms with dumbbells to the shoulder joints and at the same time make sure that the elbow joints do not come off the body. During the movement, it is necessary to tighten the abdominal muscles and make sure that the body does not lean forward. In total, three sets should be done, each of which will have from 15 to 20 repetitions.
- 3rd exercise. You will need a chair or other support to perform the movement. Place your hands on the seat of the chair with your back to it. The legs are stretched out in front of you and slightly bent at the knee joints, resting on the ground with the heels. Begin to go down, bending your arms at the elbow joints. In this case, the elbows should be located as close to the body as possible. Breathe out the air while moving upward, and inhale while moving the body downward. In total, three sets should be done, each of which will have from 15 to 20 repetitions.
A set of exercises for the development of back muscles
- 1st exercise. Take a prone position with your legs wide apart. The hands should be near the temples, the elbow joints are spread apart, and the gaze is directed to the ground. Begin to raise the body, without lifting your legs from the ground, bringing the trajectory of the shoulder blades in the uppermost position. Breathe in while moving the body up. In total, three sets should be done, each of which will have from 15 to 20 repetitions.
- 2nd exercise. Stand on your knee joints, resting your arms on the ground. Begin to lift the opposite leg and arm, while contracting the abdominal muscles. At the end point of the trajectory, pause for half a minute.
- 3rd exercise. To complete the movement, you need a support, say, a sofa. Lower your right knee joint and your right arm to the ground. The left leg is on the ground and slightly out to the side. Lower your left hand with a dumbbell down. Make sure the body is parallel to the ground. Lift the dumbbell by bending the elbow joint. In total, you should do three sets for each hand, each of which will have 15 to 20 repetitions.
A set of exercises for the development of leg muscles
- 1st exercise. One of the best leg movements is undeniably the squat. Beginners can do the exercise with their own body weight, but it is better to use dumbbells. This movement is quite complicated from a technical point of view. You should make sure that the weight of the body is shifted to the heels, and the socks do not go beyond the level of the knee joints. The depth of the squat may vary depending on your fitness level. While mastering the technique of movement, you can put, say, a book under your heels. Raise your arms with sports equipment up, while squatting. It is very important that your back remains level throughout the entire movement. To achieve this, it is necessary to look strictly in front of you, and take the pelvis as far back as possible. Perform the exercise using the strength of the muscles of the buttocks and tighten them at the end point of the trajectory. The inhalation must be done at the moment of the downward movement. In total, three sets should be done, each of which will have from 15 to 20 repetitions.
- 2nd exercise. Take a standing position, and lower your arms with dumbbells down. First you need to lunge with your right foot forward and to the side. After that, return to the starting position and repeat the same movement with the left foot, again return to the starting position. Then lunge back with the right leg, return to the starting position and repeat the movement with the left leg. All this counts as one repeat. In total, three sets should be done, each of which will have from 15 to 20 repetitions.
- 3rd exercise. Take a standing position with your legs spread wide, while spreading your feet to the sides. Take the dumbbells in your hands and stretch them out in front of you, keeping your back straight and your abdominal muscles tense. Squat parallel to the thigh with the ground and stay in this position for at least half a minute. The longer the pause, the more effective the movement. A total of three or four sets should be done, with a maximum pause in the lower end position of the trajectory.
A set of exercises for the development of abdominal muscles
Surely you know that exercises for the development of abdominal muscles cannot speed up the process of fat burning in this area. Fat is burned all over the body at the same time when following the correct nutritional program in conjunction with exercise. Thus, you can make your tummy flat only after removing fat deposits in this area. Also, when performing a movement for the press, it is worth doing an accentuated exhalation.
- 1st exercise. Take a supine position, straighten your legs, and stretch your arms along the body or hold a support behind your head, for example, the legs of a chair. As you exhale, raise your straight legs, slightly lifting your pelvis from the ground. It is necessary to lower your feet to the ground slowly for ten counts. Perform about 20 repetitions and immediately take the plank position, lingering in it for half a minute. This is one set, and there should be three in total. Try not to pause between sets or rest for a maximum of 60 seconds. If it is difficult for you to perform the movement without pauses, then try to gradually reduce their duration.
- 2nd exercise. The starting position is the same as in the previous movement and from it do the classic crunches (crunches). When you train at home for all muscle groups, try to feel the contractions of the working muscles. In addition, try not to perform a large number of side bends with dumbbells, designed to develop oblique muscles of the press, as they contribute to an increase in waist size.
Workout at home for all muscle groups with a kettlebell
If you have a kettlebell, then with the help of this sports equipment a very effective workout at home for all muscle groups can be carried out. Very often, the effectiveness of kettlebell movements is compared to dumbbells. The kettlebell has one significant drawback - the limitation of the working weight. At the same time, there are also advantages. First, by using a kettlebell, you can strengthen your grip. Secondly, by shifting the center of gravity, you have the opportunity to use various muscles in the work. Here are some of the most effective movements with this exercise equipment that can strengthen all muscle groups.
- Squat with a kettlebell or two, placing the shells in the area of the shoulder joints.
- Press of kettlebells from the shoulder joint. To do this, you need to lift the projectile and place it on the forearm in the area of the shoulder joint. After that, start doing upward presses.
- Lifting and pressing the kettlebell with the bottom up will work all the muscles on the side of the body where the projectile is located. First, you need to turn the kettlebell upside down and perform presses, holding the projectile in this position.
- Tilt thrust is performed as follows. You need to rest with one knee joint and the hand of the same name on the bench, and with the other hand perform deadlifts, similar to those that you do with dumbbells.
You must remember that barbell (s) and kettlebell work will have different results. Of course, the muscles will strengthen in any case, but when using a dumbbell or barbell, physical parameters are actively increased. Kettlebell training allows you to improve the speed qualities of your muscles and give them high-quality relief.
If you want to develop muscles in a harmonious way, then you should combine exercises with all these sports equipment. As a result, you will not only gain mass and increase strength, but also increase the speed parameters of the muscles.
The home workout program in this video:
