12 Steps to the Desired Forms

So, you decided to go in for sports, but do not know where to start !? Everything is elementary simply. With 12 simple exercises, you can bring yourself in shape and support the result.

And most importantly - you do not need to buy a subscription to the gym.

For these classes you will not need special equipment or equipment. These exercises are based on the rational use of the weight of your own body, and you can perform them almost anywhere.

The complex of exercises is an intensive circular training for 30 minutes, based only on the strength of resistance. Such training helps to maintain an excellent form without going to the gym. The main thing is only to know the correct technique of performing each exercise and be able to correctly combine them in a single 20-30 minute training.

Before you start, tune in for success and intensive work so that the result does not keep you waiting! And remember: it's better to do little and better than much and wrong!

1. Push-ups.

Technique of execution:

1. Place your arms and legs about shoulder width apart.
2. Hold your body in the "lath" position. Your body should form a straight line from the crown to the hips.
3. Keep your neck in line with your shoulders.
4. At the moment of push-up, try to keep your elbows close to your body.

Typical errors:

1. Your buttocks sag or protrude.
2. Your head is raised or turned upside down.
3. Your shoulders are constantly raised to the shoulders.

Simplify the exercise:

For greater stability, increase the distance between your stops.

Beginners can perform push-ups at a position where the knees are on the floor. In such an option, it is important to monitor the preservation of the straight line of the hips and back.

2. Planck.

Technique of execution:

1. Place your arms about shoulder width or slightly wider.
2. Strain your buttocks.
3. Try to keep your body in a straight line from the top of your head to your feet.
4. Strain the abdominal press.
5. Press your chin.
6. Fix your eyes on the floor or on your hands.

Typical errors:

1. Your buttocks sag or protrude.
2. The head is raised upwards.
3. Your body is in such a position that you can not keep a straight line.

Simplify the exercise:

Beginners can hold the bar less than the required time.

3. Gluteal bridge.

Technique of execution:

1. Accept the prone position.
2. Bend your knees and place your feet on the width of your shoulders, your fingers pointing forward.
3. Maximize the abdominal muscles.
4. Pull your heels to the floor and lift your hips.

Typical errors:

1. Watch your abdominal muscles. They must be tense.
2. Try not to lift the pelvis too high. Your back should not sag.

4. A spider's attack.

Technique of execution:

1. Accept the initial position for push-up.
2. Lunge with the right foot to the outside of the right hand.
3. Land the entire foot.
4. Return to the starting position.
5. Repeat the same with the other leg.
6. Try to hold the position of the bar.

Typical errors:

1. Your shoulders shift from the line of your hands.
2. Your hips sag.

5. Strap with cotton.

Technique of execution:

1. Take the starting position of the bar.
2. With your right hand, lightly touch the left shoulder.
3. Return to the starting position.
4. Repeat with the other hand: the left hand on the right shoulder.
5. Try to keep the correct position of the bar, maximally straining the abdominal and gluteal muscles.

Typical errors:

You carry the center of gravity of your body when you carry cotton.

6. Squats.

Technique of execution:

1. Put your feet shoulder width apart. For maximum effect, the width can be reduced.
2. Unfold the toes of your feet. This will keep the balance.
3. Straighten and try to keep your back straight.
4. Look forward and a little bit up.
5. Your knees should be in line with the toes of your feet.
6. Do squats as deep as possible.

Typical errors:

1. Your knees do not keep a straight line with socks when squatting.
2. You bend your knees inward.
3. Lift your heels off the ground.
4. Transfer the weight of the body to the toes.

Simplify the exercise:

Beginners can crouch as deeply as their body allows them. If it's hard for you to squat or you feel discomfort when climbing, then try to change the depth of squats.

7. Lateral lunge.

Technique of execution:

1. Straighten up.
2. Take a step to the side, transferring the weight of your body to the middle of the foot and heel.
3. Try to perform the greatest possible lunge.

Typical errors:

Your knees fall out of the line of your socks.

8. Squat with a jump.

Technique of execution:

1. Perform a squat. Your hips should be parallel to the floor.
2. Your back should be straight.
3. While squatting, keep your hands in front of you, and during the jump, maximally take them behind your back.
4. Perform the jump as high as possible and on exhalation.
5. Try to land gently.

Typical errors:

1. Your knees fall out of the line of your socks.
2. During squats, you transfer the weight of the body to the socks.

9. Drops with a jump.

Technique of execution:

1. Try to keep your knee at a 90 degree angle.
2. Make the greatest possible lunge forward. Your rear knee should not touch the floor.
3. Your torso should be in an upright position.
4. Try to evenly distribute the weight between the front and back legs to maintain balance.
5. Perform the jump: the front leg goes back, and the back leg into the lunge position.
6. Watch your hands: the front hand moves forward, the opposite leg makes a lunge backward.
7. Try to gently land.

Typical errors:

Your knee touches the floor.

Simplify the exercise:

Beginners can make normal attacks without jumping.

10. Thrust on one leg.

Technique of execution:

1. Straighten up.
2. Maximize the abdominal pressure.
3. Evenly distribute your weight.
4. Tilt down and lift your foot to the hips level. Keep your socks looking down. Try to bend as low as possible.
5. Return to the vertical position using the hamstring of the supporting leg.
6. Try not to strain the neck muscles, keep your head loose.

Typical errors:

1. When you tilt, you try to reach the floor with your fingertips, which causes your back to bend. Make sure that your back is always straight, and the center of gravity is centered around the hips.
2. When you tilt, you touch the floor.
3. At the time of pulling, you alternate the legs after each repetition. The maximum effect of exercise can only be achieved if you change your leg after each approach. Try to work first one leg, and then another.

11. Reverse lunge.

Technique of execution:

1. Take the original standing position.
2. Take a step with one foot back.
3. Try to keep the front knee at an angle of 90 degrees.
4. Watch your back: it must be straight.
5. Distribute your weight evenly between the front and back legs.
6. The knee of your back foot can touch the floor.
7. Return to the vertical position, pushing away with the heel of the front leg.
8. Watch for the movements of the hands: the front hand moves forward, while the opposite leg makes a lunge backward.

Typical errors:

1. You shift the weight of the front leg to the toe of the foot.
2. When you drop, your knee is shifted to the side.
3. Your front knee bends inwards.

12. Going to the bar in your arms.

Technique of execution:

1. Take the original standing position. Try to keep your legs straight.
2. Straighten up.
3. Lean over and touch with the palms of the floor.
4. Strain the abdominal muscles. Watch your back. Move from the tilt position to the bar position. Then go on your hands in the opposite direction.
5. Your thighs should be strained when you perform the transition in the opposite direction.

Typical errors:

1. Your hands when moving to the position of the bar go beyond the push-up position.
2. Your hips sag or swing sideways.
3. You lift your shoulder girdle.

Simplify the exercise:

During the transition from the vertical position to the position of the bar, bend your legs to make it easier for you to do the exercise and keep your balance.

Recommendations for doing exercises.

To feel the maximum benefit from the exercises performed, try to combine exercises with each other so that the load on different muscle groups is approximately the same. For example, if you choose 2 exercises for the upper body (strap and push-ups) and 2 exercises for the lower part (lunges and squats), then try to alternate these exercises with each other: push-ups, lunges, bar, squats. For example, use the following training formats to maximize the effect of training.

Format A.

The essence of this format of training is that you exercise for 30 seconds, rest for 10 seconds. To complete, you will need 3 exercises to choose from. Each exercise is performed 10 times.

Course of training:

1. Exercise 1: 30 seconds.
2. Rest: 10 seconds.
3. Exercise 2: 30 seconds.
4. Rest: 10 seconds.
5. Exercise 3: 30 seconds.

Format B.

For this training format, you will need to select 4 exercises. The training will take place in 2 stages, each of which consists of 2 exercises. The bottom line is that you need to perform each exercise 10 times. The steps are repeated 8 times. Firstly, you fully perform the first stage of training from 2 exercises, then rest for 2 minutes and go to step 2.

Course of training:

STAGE 1.

1. Exercise 1: 10 reps.
2. Exercise 2: 10 reps.
3. Repeat step 1 8 times.
4. Rest: 2 minutes.

STAGE 2.

1. Exercise 3: 10 repetitions.
2. Exercise 4: 10 reps.
3. Repeat step 2 8 times.

Format C.

For format C, you will need 4 exercises to choose from. The bottom line is that you will do the exercises 10 times at a time.

Course of training:

1. Turn on the stopwatch. Do 10 repetitions of Exercise 1.
2. When you finish 10 repetitions of Exercise 1, start the jumping jack exercise up to 1 minute on the stopwatch.
3. Starting from the minute 1: 10 repetitions Exercises 2.
4. When you finish 10 repetitions of Exercise 2, start the jumping jack exercise up to 2 minutes on the stopwatch.
5. Starting from minute 2: 10 repetitions Exercises 3.
6. When you finish 10 repetitions of Exercise 3, start the jumping jack exercise up to 3 minutes on the stopwatch.
7. Starting from minute 3: 10 repetitions of Exercise 4.
8. Have a rest.
9. Repeat 5 times.