Workout at home: best exercises

This home exercise program must be present in the system of exercises for each of us. With its help you will be able to work the major muscle groups in a short period of time.

To practice you will need dumbbells and 15-20 minutes of free time.



Legs


Stand with your feet shoulder-width apart, hands with dumbbells are lowered along the body. Strain the press, take a step forward with the left foot and drop down into a lunge so that the left knee was above the ankle, and the right looking at the floor. The force of the muscles of the buttocks and hips back to the starting position. Complete all repetitions at first with one, then with the other leg.





Back


Stand up straight, feet hip-width apart. Take the dumbbell in your left hand. Strain the press, slightly bend your knees and lean forward from the hips so that the back was parallel to the floor. Left hand freely lowered down, palm facing inwards. Connect the blades, bend your left arm and force muscles tighten elbow back and up. Slowly straighten your arm. Complete all repetitions at first with one, then with the other hand.





Chest


Get on all fours and, in turn rearranging hands down so that the body form a straight line from head to knees. Direct hands wider than shoulders. Press tense. Bend your elbows at 90 degrees and lower chest. Slowly straighten your arms.





Shoulders


Stand with your feet shoulder-width apart, arms bent, dumbbells at your shoulders, palms facing inward, elbows, looking at the floor. Press tense. The force of the muscles of the shoulders straighten your arms above your head. Return to starting position.





Triceps


Take the dumbbell in your hand, palm facing inwards, elbow bent. Strain the press, slightly bend your knees and lean forward from the hips so that the back was parallel to the floor; the other hand on the left hip. Hold the elbow of the working hands close to the body, straighten your arm. Slowly return to starting position. Complete all repetitions at first with one, then with the other hand.





Biceps


Stand up straight, feet hip-width apart. Connect the scapula, lower your shoulders, tighten your press. Hands with dumbbells lowered along the body, palms face forward. Keeping the elbows close to the body directly below your shoulders, bend your arms and pull the dumbbells to the shoulders. Slowly return to starting position.





Press


Lie on your back, knees bend, feet exactly put on the floor. Hands behind head with elbows apart. Tighten your abs and lift the shoulder blades off the floor. Hold this position for as long as possible, and then slowly return to starting position.

Source:

Women's Magazine

women's web magazine