5 daily exercises to keep your muscles in shape

5 daily exercises to keep your muscles in shape

You can pump and set up at home, especially if you know what to do.
To be healthy, beautiful and confident, it is not necessary to buy a membership to a fitness club and count unlimited calories.
Bodyweight training is one of the most effective and beneficial. You need the right running technique, a well-planned schedule of rest and exercise, the right diet.
Follow the five rules to succeed:

  • for an exercise diary
  • plan your classes
  • don’t look to the future
  • correct the result
  • learn the technology

Five effective exercises for all muscle groups

Burpees with push-ups

Burpees with push-ups

They carry: front and back of thighs, glutes, calves, chest, triceps, delts, abs. Squats, planks and push-ups are performed.

Method:

  • from a standing position a deep squat;
  • transition jump to bar;
  • flexion;
  • jump from plank to squat;
  • jumps from a squat.

Do three sets of 10 to 15 repetitions. The interval between sets is one minute.

Explosive jumps from deep customization

Explosive jumps from deep customization

If you want elastic buttocks and don’t think about problems with your lower back, do this exercise. The gluteal muscles are not only responsible for beautiful shapes, but also for a healthy spine. Particularly for the height of the pelvic tilt. This affects how we walk and what position our backs are in.
Method:

  • standing up, do a deep squat with a straight back;
  • from the bottom, jump with an explosive upward movement;
  • land on your toes while bending your knees.

Do three sets of 10 to 20 repetitions. The interval between sets is one minute.

Side twist lunges

Side twist lunges

One of the most complex exercises that develops the upper and lower body at the same time. Major muscles: glutes, hamstrings, hamstrings and obliques. Having mastered these results, you can not only easily perform other exercises, but also develop coordination, which will come in handy on a slippery road in winter.
Method:

  • throw with a straight back from a standing position with one leg forward, bending the hip and knee joints;
  • lower yourself to a 90 degree angle at the knee;
  • do an upper body twist to the knee;
  • push yourself up with your front foot;
  • return to standing position.

Do three sets of 10 to 20 repetitions. The interval between sets is one minute.

Abdominal exercise with arms and legs in the air

Abdominal exercise with arms and legs in the air

Everyone wants strong abs. The press holds the internal organs and is responsible for maintaining a uniform posture. But it is considered the basis of beauty and health. Remember, you need a calorie deficit to see the long-awaited cubes.
Method:

  • from the supine position, straighten your arms and legs so they don’t touch the floor.
  • bend over so that the chest and knees try to touch each other at the same time, while the lower back must be pressed against the floor;
  • at the apex, contract the abdomen as much as possible and pause for a second;
  • bending, moving arms and legs in opposite directions;
  • try to keep your arms and legs straight without touching the floor.

Do three sets in 15-20 seconds. The interval between sets is one minute.

Runs on the spot with high hips and kicks

Runs on the spot with high hips and kicks

The exercise effectively develops the joint coordination of the upper and lower body. As a bonus, you’ll burn calories intensely and build elastic bones while burning as much of the fat layer as possible.
Method:

  • standing up, raise your hands and clench your fists;
  • with explosive movements, begin to bring the knee parallel to the floor;
  • beat an imaginary pear up with your fists.

The back must be straight.

Do three sets in 30-45 seconds. The interval between sets is one minute.