Simple exercises for sports at home, how to achieve the perfect figure

1. Lunge

This movement is used to strengthen the glutes and legs. The result will really surprise you if you do them correctly. With each lunge, it is important that the body does not fall forward and the leg you are loading is at a 90 degree angle.

2. Squats

The exercise is also created for those who want beautiful and firm buttocks and a toned figure. To do this, you need to place your feet slightly wider than your shoulders and squat at a 90-degree angle. For beginners, you can do 4 approaches, for more advanced ones, add more weight.

3. Plank

The plank is one of the most popular and effective exercises that almost every athlete does, since it is the plank that helps to pump the muscles of the body in statics. In order to perform the exercise correctly, you need to lower yourself to the floor, put your elbows at an angle of 90 degrees, straighten your legs and rest your toes on the floor, raise your body horizontally to the surface and hold out for at least 1 minute, then increase the time.

4. Deadlift

Deadlift is called a multi-joint exercise with the lifting of such sports equipment as dumbbells, barbells, weights. It involves about seventy-five percent of the muscles, the load on which is different. Only the biceps femoris, extensors (long muscles) of the back, and buttocks are actively affected. On the forearm, abs, biceps, triceps and quadriceps, lats and calf muscles, the load is extremely static.

To perform this exercise, we come close to the barbell, put our feet parallel to the width of the shoulders so that they protrude beyond the bar. We straighten our back, bring the shoulder blades together, raise our eyes up. Keeping your back straight, bend your legs; with a straight grip, grab the bar, placing your hands slightly wider than your shoulders. Smoothly lower and raise the bar 4 sets of 10 times.

5. Push-ups

As a rule, many girls do not do any arm exercises at all, but in vain, because the body must train in balance, and not focus on only one specific muscle group. Therefore, we also regularly perform push-ups! This increases your endurance and strengthens specific muscle groups.

How to do push-ups correctly? The body forms a straight line, the pelvis does not go up and does not bend down. The abdominal muscles are tense, but the breath is not delayed. The head is in a neutral position, does not look down, but also does not lift up. The palms are strictly under the shoulders, do not go forward. The elbows are turned back 45 degrees, not to the side. As we inhale, we bend our elbows and lower the body parallel to the floor, keeping the straight line of the body. Push-ups from the floor are performed with full amplitude, that is, the body is lowered as low as possible. The elbows should form a right angle.

These exercises are very simple to perform, so they can be performed both at home and on the street, that is, it is not necessary to go to the gym (if only for the atmosphere).

They are enough to keep your body in a beautiful shape. But if you have a desire to go dancing, stretching or Pilates, then this, of course, will only be a plus.

If you have an exact plan of action, then you can easily do without a coach. But if you are a beginner and do not understand which sports activities are suitable for you and which diet you should choose, then it is better to use the services of a specialist.

It is advisable to stick to fractional meals: eat in small portions, but often. No need to infringe on yourself in food: if you wanted to – you ate it, but only a little bit. And I have a bad attitude to diets and I am of the opinion that the more you forbid yourself to do something or deny yourself something, the more the body requires it.

Try to drink more water, eliminate unhealthy drinks and fast food (but if you want to, allow yourself to eat something in small quantities). Be mindful of yourself, your body and your skin.