Workouts at home: how to calculate the load and not overwork

Video instruction with which you can practice, where and when it is convenient.

In the fall, there is often a lot of work and various things to do. It’s rare to go to a fitness club. And then if he is next to home or work. In this case, it is necessary to keep the body in good shape. Daria Skvortsova, the leading trainer-all-rounder of the OneFit.ru unified fitness subscription, showed a Full Body workout for the whole body, which will help to maintain an ideal figure.

Exercise XNUMX: Side Step Squat

Starting position: feet shoulder width apart. Arms bent in a comfortable position – hands at chest level to maintain balance. The hamstrings are fixed parallel to the floor. The knees should not protrude beyond the toes, while the heels are resting on the floor, they bear the main pressure. We take a step to the side, we put our leg, maintaining the position of the body, then we take another step – up to five steps in each direction, as far as space allows.

In total, fifteen repetitions are performed in three sets. Care must be taken not to make typical mistakes: you cannot sit on your toes and lift the heel off the floor, you should also control your posture – the back should be flat, the shoulder blades are connected at the back, and the lower back is tense.

Exercise XNUMX: “Plank with arms straightening alternately”

We stand in a plank on the elbows, feet are shoulder-width apart. It is important to fix the lower back and monitor the pelvis so that it does not go up or down – there should be a flat bar. The gaze is directed forward. The elbows are strictly under the shoulder joint. We straighten our arms one by one: first the right one, then the left one, then we return to the starting position. A repetition is considered to be two bent arms in the starting position.

Fifteen repetitions of three sets are also performed. The main mistake is the incorrect position of the elbows and lower back, in this case, other muscles are included in the work and discomfort in the shoulder joint may occur.

Exercise XNUMX: Backward Lunges with Leg Swing

Starting position: feet shoulder-width apart, arms in front of you for balance. We take a step back so that the knee is directed to the floor. Then we get up, transfer the weight to the leg that is in front, swing the leg back, and then return to the lunge position: one leg behind, the knee looks at the floor. And again we do the swing – and so fifteen repetitions. After that, we change legs.

It is necessary to do three approaches for both legs. To avoid mistakes, you should control the position of the knee joint – its angle should be strictly 90 degrees. The support of the leg, which is in front, should fall on the heel, that is, we get up from the heel and sit on the heel as well. When performing a swing, it is necessary to fix the back in an even position, bring the shoulder blades together and tighten the buttocks.

The fourth exercise: “push-ups from the knees”

Starting position: arms are wider than shoulders, kneel down, maintain an even body position – the pelvis should neither go down nor rise up. We lower ourselves while inhaling, touching the floor with our chest and getting up as we exhale. We do ten of these repetitions in three sets. Typical mistakes: hands are either too close to each other, or very wide, you need to keep the middle ground.

Fifth Exercise: Spring Squat

Starting position: feet shoulder-width apart, toes pointing in the same direction as the knees. We sit down so that the hamstrings are parallel to the floor, as in the first exercise. Then we make a spring at the bottom and as we exhale we get up. The body weight is transferred to the heels, under the knees it is necessary to maintain an angle of 90 degrees, when we get up, then we strain the buttocks. You also need to watch your back – it should be fixed, and the shoulder blades are brought together. We hold our hands in front of us to maintain balance. We do fifteen repetitions in three sets. The most common mistake is to get up after the spring, not from the heels, as expected, but from the toes.

Sixth exercise: “bike and plank”

Starting position: we lie with our backs on the mat, we put our hands behind our heads and lock them into a lock on the back of our heads. We pull the left elbow to the right knee as we exhale, while squeezing the press, then we change the position – we pull the right elbow to the left knee. The lower back should not come off the floor. After fifteen twists, immediately without rest, we rise to the bar for 30 seconds. The gaze is directed forward, the elbows are under the shoulder joints, the lower back is slightly bent so that there is no discomfort. Feet shoulder width apart, with socks resting on the floor. After the plank, we rest and then do this set of exercises two more times, that is, in the end, we get three approaches in a row.

Seventh exercise: “gluteal bridge”

Starting position: we lie with our backs on the mat, bend our legs at the knees. We put our feet a little wider than our shoulders and press them firmly to the floor. As you exhale, we lift the pelvis up and squeeze the buttocks at the top point, tearing the socks off the floor. It turns out that at the moment when the buttocks are at the top point, we are standing on the heels. You need to do fifteen repetitions in three sets.

Workouts at home: how to calculate the load and not overwork