To keep fit and have good muscles is possible without the gym. The most important thing is to be able to regularly use the muscles of the whole body.
Very often it is the machines and dumbbells are associated with a strong muscular body. But muscle mass you can develop without a visit to the gym.
There are many simple exercises you can do at home. So, you can develop a comprehensive plan of exercises that will help you to keep fit and to keep fit without visiting the gym, writes supreme2.ru.
It is important to do exercises regularly and pay attention to healthy nutrition and healthy habits.
The team outlined six exercises that help to develop strong muscles without taking supplements and the need to visit the gym.
1. Walking and running
Walking briskly and Jogging not only relaxes and protects us from stress, but also strengthen the muscles of the legs and pelvis.
This physical activity improves our blood circulation, lowers blood pressure and speeds up metabolism. Due to this it becomes easier to lose weight.
Before going to select comfortable clothing and sports shoes. Make a daily walk at a quick pace duration of 15-30 minutes.
2. Squats
Squats are one of the most recommended exercises to strengthen the muscles of the thighs and buttocks.
This exercise increases calorie expenditure and improves our posture.
Place your feet at shoulder width, straighten your back and bend your knees at an angle of ninety degrees. Bending your knees, ensure that the hips were parallel to the floor. The knees should remain aligned with your ankles, not protruding forward.
Hold this position for 3-5 seconds, then return to the original position. Do the exercise 3-4 sets of 12 to 15 squats each.
3. Pushups
This exercise helps to tone the muscles of the torso.
During execution of work the muscles of the arms and back, lifting the weight of the whole body of the person. Therefore, the push-up allows you to strengthen almost all muscles of our body.
This exercise requires great endurance. It not only increases the physical strength of man, but also develops balance and coordination.
Take sports Mat, get on all fours, arms straight and legs stretched out. Palms should be shoulder width apart.
Feet should be together and lean on his fingers, and the back remains straight.
Inhale and bend your elbows, bringing your chest to the floor. Avoid deflection of the lower back.
The chest should not touch the floor. Again straighten your arms. Do the exercise for three sets of 8-10 push-UPS each.
4. Leg lifts
This exercise strengthens the muscles of the abdomen and buttocks. Depending on the position of our body a leg lifts allows you to develop the muscles of their hands.
Lie on your back and extend your legs. Lift one leg, trying not to exert the muscles of the back and arms.
Hold the leg in this position for 8-10 seconds and relax.
Perform the exercise with the other leg. It is recommended to only do 12 reps with each leg.
If you want to develop muscles in the arms, straighten them along the body or take them out to the sides at an angle of ninety degrees.
5. The drill press
This exercise will help you to develop the muscles of waist and abdomen, and increase your physical endurance in General.
Also this exercise is good for lower back and spine.
Lie down on sport Mat, arms stretched along the body. Lift both legs at a right angle, then immediately begin to slowly lower them towards the floor without touching the latter. Hold this position for 8 seconds, then rest another 8 seconds and re-start exercise.
For a start it is recommended to repeat the exercise 4-8 times. Gradually increase the number of leg lifts with its endurance.
6. An exercise based on the opposite efforts
Such exercises are based on the ability of our muscles to the opposite action: contraction and relaxation.
There are a large number of such exercises. We recommend that you start with the simplest option, based on the wall surface.
Lean your hands against the wall so that they were located at the height of your chest. The maximum straighten your arms. Bend one leg forward, pulling the other back.
Tighten your muscles as if you wanted to move a wall. Hold this position for 10-12 seconds. Repeat the exercise 4 times.
Daily pay time for these exercises and you’ll soon notice that your muscles become stronger and tougher.
