A set of exercises for all muscle groups. Fitness at home. Training program for all muscle groups at home All muscle groups at home

For a long time, no one has doubts that fitness is fashionable and stylish. Classes in fitness clubs are one of the essential attributes of the life of girls and men in a modern metropolis. Yes, we are all different, but now for the most part people strive to maintain the image of a sports, active and inquisitive person (and this applies to both girls and men). After the monotonous everyday life in the office, I really want a more active pastime. In addition, there is a global problem of obesity among residents of modern cities, including middle-aged men.

This is mainly due to the sedentary and sedentary lifestyle of women and men, which many adhere to. office workers and employees of large corporations.

Gyms and strength training are in high demand among women and men. We can say that for some it is a kind of panacea, but for others it is a way to defeat oneself, because what to hide, muscle mass and power excites the minds of many men. In winter and spring, gyms and strength training equipment can be said to be packed to capacity with those wishing to achieve physical perfection. Tighten the muscles, return the old physical fitness, properly prepare for crossfit, bodybuilding or powerlifting competitions - all this can be done in the fitness center.

But not everyone has the opportunity to buy a subscription and go to the gym 3-4 times a week. How to be the one who wants to tighten the figure and achieve good results at home? What exercises for all muscle groups can be performed mainly at home for girls and men? What physical exercises should be emphasized during workouts at home for girls and men?

What is important to understand: pay special attention to the legs

Below are the main nuances that need to be considered when training at home. These are some simple principles to help you organize your training process and avoid mistakes.

The basis of your workouts (for both girls and men) is the load on the legs. Why is it so? The fact is that the legs occupy about 50-60% of the total volume of all muscles in the body. Accordingly, if they grow, then the rest of the body will also grow. Therefore, 70-80% of your efforts, especially at first, should be directed specifically at training your legs. However, this does not mean that you need to forget about pumping muscles. shoulder girdle – deltoid muscles, chest, triceps, forearms. Be sure to do push-ups and exercise with dumbbells. Don't forget about stretching, flexibility and spinal muscle training. It is also helpful to give yourself a cardio load. Run in the park, walk more, jump rope.
About the frequency of training at home. To pump up your legs and buttocks at home is not as difficult as it seems at first glance. However, we will have to disappoint you: do not have the illusion that this will happen quickly, especially at home, where the set of training equipment, to put it mildly, is limited. After all, we are talking about building up a huge muscle mass. Legs occupy 50 to 60% of all muscles in the body. It is the muscles of the legs that are the largest muscle groups. They take a long time to recover. You won't be able to train your legs more than 1 or 2 times a week. For beginners, we strongly recommend that you train at home no more than once a week, gradually moving on to two-time leg workouts at home.
All muscles must work together during one exercise. In order for the quadriceps, hamstrings and calves to work in combination, so that at the same time almost 60% of all body muscles are actively involved in the work, it is precisely basic, complex, multi-joint exercises that must be performed. In our case, these are squats, deadlift, slopes, swings. Yes, they are not very convenient (or even impossible) to perform at home, because you need a barbell. But we hasten to please you: these same exercises can be performed in a lightweight version with a kettlebell.

Workout program for couch potatoes

Below is a set of exercises for all muscle groups, recommended for beginners and intermediate athletes. All muscle exercises presented in it must be performed in a strictly defined sequence. Also remember to warm up thoroughly before starting any strength training... Warm up your muscles and ligaments thoroughly.

Legs and back day

Squats with kettlebells on the chest: 4 sets of 15-20 times.
Kettlebell Squats: 4 sets of 15-20 reps.
Kettlebell bends: 4 sets of 10-12 reps.
Swing kettlebell: 4 sets of 10-12 times.

Top day (arms and chest)

Push-ups / half-ups: 4 sets of 15-20 times.
Dumbbell bench press: 4 sets of 10-12 times.
Seated dumbbell press: 4 sets of 10-12 times.
Extension with dumbbells from behind the head: 4 sets of 10-12 times.

Take about two days off between these workouts, that is, train on a 2 day rest / 1 day workout regimen. At the end of the weekly microcycle, you can take an extra day of rest. For example, on Monday you train your legs, then rest for two days, on Thursday you do an up day, then rest again for two days and plus one extra day. Start all over again next Monday.

Let's summarize. Gyms are in great demand among the population, but not everyone has the opportunity to buy a subscription and go 3-4 times a week to the gym. What about those who want to tighten their figure and achieve good results at home? First, it's important to understand some of the main priorities for your workouts. The basis of your workout is the stress on your legs. Legs occupy 50 to 60% of all muscles in the body. It is the muscles of the legs that are the largest muscle groups. They take a long time to recover.

To quads, hamstrings and calf muscles worked in a complex, so that at the same time almost 60% of all muscles of the body are actively involved in the work, it is necessary to perform precisely basic, complex, multi-joint exercises. Don't forget about stretching, flexibility and spinal muscle training. It is also good to give yourself a cardio load: run in the park, walk more, jump rope.

Finally, we wish our readers sporting success, health and longevity. Approach any workout wisely, correctly dose the load, listen to your body, and then any obstacles and difficulties will be within your reach! Get in the habit of leading healthy image life, teach it to your children from an early age. Sport is a great joy great way organize family leisure. Yes, high-performance sports are unthinkable without injuries, but we are talking mostly about ordinary athletes. And with them everything is much easier, the main thing is not to overdo it with dosing loads.

A set of exercises for all muscle groups at home can be performed with or without equipment. Beginners should start by working on their own body without shells. This will help develop correct technique, and avoid mistakes in the future.
You can always maintain a regime by accustoming yourself to exercise 3-4 times a week. This is exactly what we need to build beautiful figure... These complexes are designed for self-study... Do all exercises for 8-12 repetitions in 3-4 working sets and rest 1 minute between sets. Alternate workout days with rest days. If you want to lose weight, you can do extra aerobic work on your rest days.

Plank

Stand in a plank position, elbows under your shoulders, forearms on the floor, feet on toes, body flat, belly tucked up. Stand for 30 seconds, then rest and repeat.

Twisting

Place your feet on the floor, one foot away from your buttocks. Pull in your belly and bring your lower ribs to your pelvic bones. Work slowly, twisting 2-3 counts up, and gently lowering back.

At the end of the set of exercises, stretch the major muscle groups, and walk a little around the room at home, shaking your legs and arms to relieve muscle tone.

Cardio for beginners

For beginners, walking is best for cardio. You need to walk, on average, 5-6 km per day. It is best if you count kilometers as a pedometer and wear a heart rate monitor. For active weight loss an hour a day is enough for such a walk. It is necessary and possible to break this amount into 2 half-hour walks a day. You can get by with less cardio if you alternate walking with more intense exercise, such as pedaling your bike.

Home workouts for intermediate difficulty

You can take the same complex, but make adjustments:
hold one dumbbell in squats and lunges heavy weight or a kettlebell on your chest. On the chest - because this will prevent your back from bending and will help to load the leg muscles more;
in forward bends, work with medium-weight dumbbells. Take them in your hands and move them down the thighs so as to lower with the full amplitude possible with a straight back;
if it becomes too easy to do push-ups, put a children's or city backpack on your back, putting a couple of bags with buckwheat or other cereals in it. Increase the weight of the weights up to 10-12 kg;
in extensions, take one dumbbell in your hands, and replace the second exercise on the back with a dumbbell row to the belt in an incline. Stand up straight, bend forward, and bring your shoulder blades, bringing the dumbbells to the belt from the "lowered down, in straight arms" position;
exercises for the press can be complicated by putting weights on your back in the case of a bar, or by picking up additional weights in the case of twisting;
You can add some arm exercises to make them look nice. For example, you can do a standing dumbbell press, standing biceps curls, and bent over triceps extensions.

Cardio for Intermediate Difficulty

Those who can run for health reasons

If there are no contraindications such as curvature of the spine and joint diseases, and you can run, warm up for 5 minutes of walking and alternate 1 minute of running with 1 minute of walking for 15 minutes. Gradually increase the time under load, up to 20 minutes of these intervals. Then try to alternate 2 minutes of running with 1 minute of walking, and work this way until you can run for 20-30 minutes without a break at an average pace. By the way, you should know?

Those for whom running is contraindicated

It is worth considering purchasing an exercise bike. It does not involve the spine and is soft enough for the joints. Work in it for 1 to 2 minutes at high load and 1 minute at minimum, and try to train for at least 150 minutes a week in total if the goal is to lose weight.

Advanced trainees can try to increase the weight of the weights, and get home a barbell and racks. You can also transfer your workouts to the gym.

3. Legs and buttocks. The most basic and effective exercises for the legs and buttocks are various squats and lunges. But, if you want to do more than just correct problem areas, and to pump up the buttocks and legs, then you need to work exclusively with weights, for example, squat and lunges with dumbbells or with a backpack in which you can put books, bottles of water, etc. Also a good exercise for the buttocks and legs is the bar raises. In this case, improvised things can serve as a support, for example, an ordinary sofa, a stack of books or something else. So, you need to rise and fall from the support alternately, that is, you start the step with your right foot, followed by left leg, then lower the right leg and then the left. We carry out at least 50 times.

4. 7 exercises in one in 5 minutes. This exercise will develop endurance and help to use all muscle groups at once. So, we timed 5 minutes and begin to perform the following actions:

We stand up straight, take dumbbells in our hands and raise them up, then we begin to reach with our hands behind our heads (lower and raise), at this moment your arms and back work, we do it 15 times. We do not rest and continue on:

We stand up straight, legs apart as wide as possible, in the hands of dumbbells, then we begin to do alternate bends to the sides, while each time it is necessary to lower the hand down to the tilted side. We perform this action 15 times on each side.

After that, we swing the press 20 times (ordinary twists).

Then we perform squats together with weights with narrow setting legs 20 times and deep squats 20 times.

After that, we do 10 lunges on each leg.

The final exercise is 10 ordinary jumps.

Home exercises for all muscle groups will not take much of your time, but it will help you lose weight and acquire the desired relief on the body.

Bodybuilding and fitness classes are physically demanding. Few people can do quality exercises at home, because there are many distractions around. Working out in the gym and feeling the competitive spirit, you want to work better and more efficiently. Motivation in the gym and constant instructions, criticism and praise from the coach. The very presence of the coach and strangers around keeps you in good shape and eliminates the possibility of "phoning" and feeling sorry for yourself while doing difficult exercises... At home, very few people succeed in working intensively. Once you start exercising in the gym, feeling a pleasant pain in the muscles and a given mood (from the release of hormones into the blood), you will look forward to the next workout to get better. The main point of the effectiveness of training and achieving the desired result is the correct execution of the exercise technique. Your goal is beautiful and healthy body? Then you definitely come to us. A large number of them have been collected on our site! Choose any!

Is exercise technique important?

Yes Yes Yes! Especially if these are exercises in the gym. Exercising regularly in gym you can skip exercise at home so that the muscles have time to recover between workouts. Having a gym at home with several machines, you can do the exercises at home.

Studying at home has many advantages:

the opportunity to practice at a convenient time
cost savings
saving time on the road
no queue for the simulator.

By scheduling your activities, increasing the load and exercise intensity, you will succeed and achieve your goal - the perfect body!

Technique exercises

Those who are serious about training at home can find the maximum amount of useful information in the section. It details different options exercises (without equipment and with equipment), correct execution which allows to achieve best results... Using only dumbbells for training can be effective and for short time pump all muscle groups, thereby making the body fit, more attractive and healthier.

You can choose exercises for training according to several criteria:

muscle group
inventory
complexity
type of exercise (isolation and basic).

The filtering system in the section containing exercises) is clear and convenient. This makes it possible to quickly and easily select the most convenient and useful exercises specifically for you. In the section there is also a rating of popular exercises for performing at home, which provide the maximum result (the rating is based on user votes).

Start training right now!

The stereotype to start new life from Monday, from the first day or from the new year has long been outdated. If you want to start doing something - start right now! We set out to make the section as convenient as possible - for each exercise, the execution technique is spelled out in detail. They allow you to achieve results and motivate the advice of a professional trainer posted on the exercise page. Videos and photos explaining the technique will minimize incorrect exercise performance. Study and get started now!

Just a couple of weeks of systematic training and you will become dependent on them. Fitness and physical exercise each time they will bring more pleasure and will become necessary as water, air and food.

Take action now and get closer to your goal!

Follow this comprehensive workout plan, exercise on all muscle groups for four weeks to improve your fitness and reduce your waist.

This set of exercises for tightening the muscles of the body and improving their tone will make you stronger toned at home if you have a pair of dumbbells, a barbell and the desire to pump up. Strength exercises- it's fun because you are doing heavy movements with extra weight, and they give you a sense of satisfaction that you feel your strength.

You can even feel professional athlete, because strength training makes up the majority training program any athlete. They use it because the fast-twitch muscle fibers, which are responsible for improving speed and increasing strength, quickly tone up and burn more fat after exercise. Great side effect from these workouts - creating relief, tightening the body and losing weight due to fat burning that occurs during rest.

Follow the set, rep, and rest guidelines for all exercises to maximize your full-body workout results. No movement is isolated, all of them are designed to work out the main muscle groups and increase their mass. This training program for men may well suit girls who love strength training. It assumes that you will do each workout in the gym or at home once a week for 4 weeks, adding weight each time. Track how many pounds you lift with each workout to keep track of your progress and stay motivated.

Workout 1

Approaches: 5 Repetitions: 5 Relaxation: 60 sec

Why: This full body exercise includes the entire back surface and also teaches the stability you need to move from standing to squatting. Remember that these are swings, not squats: you need to bend your knees as if you are preparing to jump.

How: With both hands, lower the kettlebell between your legs, and then push yourself forward with your hips to raise it to the level of your head, while relaxing your arms. Allow the kettlebell itself to return to a low position, bend your knees slightly.

Approaches: 5 Repetitions: 5 Relaxation: 60 sec

Why: With this exercise, every man will be able to join the world of weightlifting. You will be able to improve poor grip and increase stamina. This exercise is good for beginners because you don't have to try to hold the bar in the squat or overhead.

How: Begin in a deadlift position, grabbing the bar with both hands shoulder-width apart. Keep your shoulders over the barbell and don't round your back. Begin to rise, straightening your knees and without changing the angle of the torso. When the barbell rises above the knees, straighten and use momentum to extend your elbows up and back and lift the barbell to chest level.

Approaches: 5 Repetitions: 5 Relaxation: 90 sec

Why: The bar in front of you shifts the focus to the quads and also makes the exercise safer - you lean forward less and put you at risk of injury lower part back. If your elbows are not flexible enough to do the exercise, like Olympic champions(barbell at your fingertips), use this option.

How: Grab the barbell while standing, supporting it with your bent arms across your shoulders. Lower into a squat with your chest extended, then shift your weight onto your heels to return to the starting position.

Approaches: 3 Repetitions: 6 Relaxation: 60 sec

Why: Whether you're jumping onto a step or a bench, or just jumping on the floor, this exercise will help enhance the effect of your workout (or, if you're doing a lot of reps, heart endurance). Remember to keep your knees as high as possible.

How: Bend your knees a little, and then jump as high as possible, pulling your knees up to your chest at the top point. Land as softly as you can.

Workout 2

Approaches: 3 Repetitions: 6, 8, 10 Relaxation: 60 sec

Why: This exercise will help develop speed and weight loss by doing a lot of reps and lifting your legs off the floor as quickly as possible. Plus, pulling your knee up to your chest will help you build your core and lower abs.

How: Start with the position that sprinters usually take at the start. Bring one knee forward towards your chest and then return to the starting position. Repeat with the other leg, controlling movement.

Approaches: 5 Repetitions: 5 Relaxation: 60-90 sec

Why: This is a hard type of exercise because it has a large range of motion. With it, you can check your cardiovascular system and improve endurance.

How: Stand with dumbbells over your shoulders. Lower into a squat, keeping your knees in line with your toes and chest. Then shift your weight backward as you lift the weight.

Approaches: 5 Repetitions: 5 Relaxation: 60-90 sec

Why: This better exercise to strengthen your back, plus it will balance your body and give you a stable base for deadlift movements. When you are successful with this exercise, try lifting the bar off the floor.

How: Hold the barbell shoulder-width apart with your knees slightly bent. Lean your body forward until your torso is tilted at a 45 degree angle. Pull the barbell up until it touches your chest, and then lower it down in a controlled motion. If you have to move your torso forward to perform the movement, then take less weight.

Approaches: 5 Repetitions: 5 Relaxation: 60-90 sec

Why: By doing this exercise at high speed, you use fast-twitch muscle fibers, which will help you burn excess fat. Use this exercise as a safe and effective end to your workout. You can do it at full strength without risking injury.

How: Squat, and then, pushing off sharply, jump up. Make high jump, breathe in before each repetition to keep your body getting enough oxygen.

Workout 3

Approaches: 3 Repetitions: 10 per side Relaxation: 60 sec

Why: This basic exercise for building your shoulders, especially the rotator muscle (the small stabilizing muscle around your shoulder) when done with dumbbells, because your arms will rotate naturally. The "military" version of the exercise is to put your legs together as if you are on parade, this will make your core a little stiffer.

How: With your feet hip-width apart, take dumbbells in each arm at shoulder level. Keep your chest and other major muscles tense. Lift your weight up, keeping your torso straight until your arms are straight. Lower the dumbbells in a controlled motion.

Approaches: 3 Repetitions: 6-8 Relaxation: 60-90 sec

Why: This exercise simulates real movement - imagine trying to toss a suitcase on the top shelf. However, you can lift more weight than with a regular bench press, while still maintaining the overall power load and coordination of movements. In this medium-weight exercise, you will be able to complete the movement even when your arms are tired, because your legs give your body extra momentum.

How: Stand in the same position as when lifting the dumbbells, then bend your knees slightly and lift the bar as high as possible using body impulse. If you do this exercise correctly, then you should not push the bar until it is over your head.

Approaches: 3 Repetitions: 6-8 per side Relaxation: 60 sec

Why: Your shoulders will get a little tired after the two previous exercises, so use kettlebells. This will allow you to squeeze your muscles without damaging your joints.

How: Take kettlebells in a standing position (at shoulder level, elbows should be pressed to the chest). Bend your knees slightly and then straighten to raise the kettlebell over your head.

Approaches: 3 Repetitions: As much as you can within 40 seconds Relaxation: 1 minute

Why: This type of cardio exercise is a great way to warm up your muscles with minimal technical requirements and the potential for injury. It can even be done at home. You can't do it half-heartedly or cheat. Stand up straight, jump and don't forget to pop.

How: Stand in the plank, touch the floor with your chest. Bring your legs to your arms, then jump upward, clapping your hands.

This is an excellent workout for the whole body, it will allow you to pump all muscle groups for relief in one short session per week. Required condition- follow high level intensity of exercise, otherwise you will not achieve desired results... You need to give all your best and pause between approaches for no more than 2 minutes, and it is better to rest for 45 seconds.