Feet in Hand: Homework Training for Beginners
Text: Karina Sembe
We do not approve of the desire to lose weight in the spring in the panic pursuit of the "beach body" - it is useful to keep fit in the form regardless of the season and the opinions of others, and each has its own "form". Nevertheless, many of us were knocked down by the winter: someone abandoned training, but someone did not start at all. To finally take up the sport - cheerfully and without fanaticism - we picked up 3 simple exercises of different durations to work on the main muscle groups at home.
Online fitness has already gained worldwide popularity among the successful and busy, and the basic exercises with its own weight - a well-forgotten old trend that is returning. And it does not matter if your endurance and common sense do not allow you to spend an hour in the side bars - we are for an easy start to the path.
Torso
In the world of fitness, it has become extremely fashionable to focus on the torso, and there is a rational explanation for this: training the torso strengthens the muscular corset and improves posture, the effective load falls on the muscles of the arms, back, chest and abs. The queen of the program is a bar in all imaginable variations.
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When choosing a program for pumping the abdominal muscles, you can be inspired by anything - yoga, cycling or ballet - but the principles of effective training are the same: perform a sufficient number of intensive dynamic repetitions, do not forget about the obliques and lower abdominal muscles, keep your back straight, provide lifting the body is not jerky, but due to muscle contraction.
Back
Strong back muscles - an important condition for a healthy spine and a guarantee of the safety of internal organs. This group is also associated with the pectoral muscles, they are often involved in training. When you load on your back, you need to be especially careful. We do not undertake to advise therapeutic gymnastics - for this to physiotherapists. Nevertheless, you can always choose for yourself some simple exercises to strengthen your back and, over time, give it relief.
Thighs and buttocks
Shock group for tightened hips and elastic priests are squats, swings and lunges. The variety of workouts on YouTube makes it easy to choose those that are more to your liking - at least tvork, even a warm-up for ballet dancers.
Legs
There are many ways to strengthen the calf muscles and pump up the quadriceps - both standard interval loads, and exercise complexes with elements of kickboxing or dance steps. In the end, it is important to devote a few minutes to stretching - this will remove the articular and muscular clamps, speed up muscle recovery and reduce pain syndrome the next day.
The photo: cover image via Shutterstock