A developed complex of physical exercises that has withstood a thousand years. Physical exercise at home. Hip Slimming Exercises

Problem these days excess weight so popular that talking about it, perhaps, makes no sense. Millions of women and men around the world daily struggle with extra centimeters, and such a struggle does not always bring the desired results. Very often, having tried fasting days and all kinds of diets, women torture themselves with the same question, why do I eat very little, and still do not lose weight? It's very simple - reducing the diet will not be able to give the desired result without certain physical exertion.

It is possible that the prospect of fulfilling exercise for weight loss will not bring you great joy. But do not forget that by magic nothing ever happens. But if you are persistent and persistent, then the desired result - a stunning figure - will not be long in coming.

Things to do?

Choose one or the other physical activity should not only follow personal preferences. The choice of physical exercises will directly depend on which parts of the body you need to correct. For example, for those who do not have obvious signs of obesity, it is better to focus on jogging, gymnastics, shaping or light aerobics.

You ask, where is the best place to perform these such physical exercises? Yes, anywhere: in the gym, fitness center, in the pool and even at home, especially since it is not so difficult to master them. The main thing is to be sure to agree sports activities with your doctor so that there are no contraindications for health reasons.

A few words about proper nutrition

Even if you unquestioningly and regularly perform all the exercises, but do not limit yourself in food, you can not expect a positive result. Note that we are talking about proper nutrition, and not about diets. Be sure to give up semi-finished products (even if after training you will be too lazy to cook dinner), do not eat fried foods, ketchups, mayonnaises, alcohol. Certainly after intense workout you are supposed to have a hearty dinner, but on other days you should not overeat.

What you will need for classes:

Mat, for performing exercises on the floor;
A narrow bench with rather elastic upholstery;
Dumbbells;
Sports uniform, footwear and special gloves;

At home, it is best to do the exercises three times a week with intervals between classes of one day. Ideal for training is the time from 11.00 to 14.00 and from 18.00 to 20.00. Classes should be held regularly and exclusively with a positive attitude.

Remember that any a set of exercises for weight loss effective for no more than 4 weeks, and then the body begins to adapt to the loads. It is at this point that you need to either increase the load or change the set of exercises. Fulfill weight loss exercises at home best not earlier than two hours before meals or before bedtime. However, you must like them. Otherwise, the result may turn out to be much more modest than you expect.

Each lesson must begin with a warm-up, and for this you need to remember school lessons physical education.

As we have already said, for each problem area body there are special exercises. It is about them that we will now talk.

So, let's begin:

Belly Slimming Exercises

The abdomen is one of the most problem areas for most of the fairer sex. Moreover, this problem can bother even those who have no reason to worry about their figure. The thing is that it is on the stomach that a woman accumulates the most fat.

First of all, I would like to warn you that you should never do exercises for weight loss of the abdomen alone. By themselves, they will not help you lose weight. In this case, you are threatened with strengthening and increasing the muscles, as a result of which you may be completely left without a waist.

To achieve maximum results, you must alternate between different ones, using different amplitudes for this. Consider the most common of these exercises:

Exercise "twisting"

Its action is directed to the rectus muscles and it must be performed with a small amplitude. To do this, you must lie on the floor and properly press your lower back to it. Bend your legs at the knees, point your elbows in different directions and put your hands behind your head. As you inhale, lift your head and shoulder blades off the floor, while lifting your chin up. As you exhale, return to the starting position.

Exercise "reverse twist"

Like the previous one, this exercise is performed with a small amplitude. Lie on the floor, bend your knees, put your hands behind your head and spread your elbows to the sides. As you inhale, lift your shoulder blades and head off the floor, while raising your pelvis. As you exhale, take your starting position.

Raise the torso

Lie on the floor, bend your knees, put your hands behind your head and spread your elbows to the sides. As you inhale, lift your body off the floor and slowly rise to your knees. As you exhale, return to the starting position.

We raise our legs

In this exercise, a large amplitude is important. Sit on a chair and lean on the edge. While inhaling, pull your legs to the body, and as you exhale, return to the starting position.

Exercise for oblique abdominal muscles

To do this, sit on a chair and perform oblique turns of the body. For oblique muscles, all of the above exercises are also suitable, but they must be performed with small turns.

Leg Slimming Exercises

First of all, decide where your legs should lose weight: on the hips or on the calves.

Get rid of extra centimeters and to make the skin and muscles of the legs more elastic, the following will help you:

Stand straight, keep your hands on your belt and rise to the leg, half-bent at the knee forward, then slowly straighten it. For each leg, this exercise must be repeated 8 times. Take a 15 second break and repeat the exercise again. In total, you should have 8 sets.

To tighten the muscles of the front side of the thighs and buttocks, perform lunges with your legs forward. But remember that this exercise necessarily alternates on different knees, and the hands should rest on the hips.

You can remove sagging from the inside of the thighs in this way: lie on your back and spread your outstretched legs. Make sure that during this exercise the legs do not deviate back or forward.

If you are concerned about fat deposits on the outside of the thighs, lift the top of a straight leg while lying down. During this exercise, the sock must be pulled towards you. After eight sets, change legs.

Do you have thick calves? Then by all means try these exercises for weight loss:

Lie on your back, bend your knees and pull your socks towards you.

You can also stand near the wall, strongly rest against it with your hands. Bend one leg at the knee and place it on the shin of the opposite leg.

Don't forget to run in place as well. It has been proven to be one of the most versatile remedies against stored fat.

Hip Slimming Exercises

The hip area, in the fight against excess weight, is one of the most problematic. But do not despair! Perform regularly all described below, and you will achieve a significant reduction in the size of your hips.

Take a horizontal position, put your hands on your buttocks. Make sure your legs are straight. Lift them up and in this position bring them together and spread them 10 times (muscles should be tense).

Get on your knees, hang your arms and straighten your feet. At the same time, lower yourself to the floor to the right near your feet and tilt your body to the left. Your arms should be straight and extended in front of you during this exercise. Then return to the starting position by making a jerk. This physical exercise is performed 10 times on each side.

The following exercise will help you get rid of cellulite on your thighs. Stand with your feet wider than your shoulders and turn your toes out. Keeping your arms straight, you need to slowly squat, straining the muscles of the thighs and buttocks. Sit down, linger for a while, and get up, making an effort. So you need to repeat 10 times, doing 3 sets.

Lie on your right side, lean on your arm bent at the elbow, and bend your upper leg at the knee. Move your leg forward. At the same time, raise and lower as high as possible lower leg. On each of the sides, you need to do eight sets of two lifts. This exercise is simply indispensable for training the inner thigh, so you need to perform it as often as possible.

In order to reduce the size of the hips, you need to stand on your left knee and lean on straight arms. After that, you need to take it to the right and back right leg, straighten it and touch the floor with an outstretched toe. You can also lift your leg and do circular motions up and left, then down and right. So you need to do 10 times without stopping. Remember that the leg should not be bent at the knee and also the lower back should not be arched. The whole exercise must be repeated for the left leg.

Most effective exercises to reduce the size of the hips are performed lying down. To do this, you must completely relax all upper part your torso and lie, at the same time, on your side. The upper leg must be bent and put on the lower one.

Bend your knees slightly, place them shoulder-width apart, and take your hands back. After that, bend them at the elbows, bend the pelvis forward and try to rise on your toes. In this position, you need to freeze for a few seconds. This exercise should be repeated eight times.

Buttock Slimming Exercises

To get rid of sagging buttocks, it is enough to regularly perform a set of simple exercises:

Sit on the edge of a chair, put your feet apart. Try to squeeze any object between your knees (sofa cushion, book, etc.). You should sit up straight and hold on to the seat with your hands. Squeeze this object firmly with your thigh muscles and stay in this position for one minute. After that, you can relax and start the exercise again.

To perform the following, you will need to kneel and put your hands on your belt. After that, sit on the floor, first on the right, and then on the left buttock. This exercise should be done until you begin to feel fatigue in the muscles of the buttocks. Don't take the easy way - don't sit on your feet. So you will not achieve absolutely no effect. Although this exercise is difficult to do at first, you will learn it very quickly.

For this exercise, you will need to lean with the back of your head and back against the wall, bend your knees and tighten your muscles. In this position, you should sit for at least one minute. At first, this can be quite difficult, so at first you can reduce the time a little. When doing this exercise, make sure that your neck, buttocks and back do not come off the wall. Otherwise, this exercise will have absolutely no effect.

Grasp your right knee with both hands and pull it gently towards your chest, fixing this position for at least 20 seconds. Repeat the same steps with the other leg. This exercise must be performed 5-10 times with each leg.

Lie on your back and lean against the wall with your feet. strain gluteal muscles, trying to raise the hips and pelvis off the floor, while not tearing off the back. At first, it will be very difficult for you to do this. But over time, you will be able to perform up to 10 such lifts in one exercise.

Unfortunately, we very often do not have enough time for ourselves. But here it is important for everyone who wants to lose weight to learn - if you don’t take care of yourself, then no one else will do it for you. In addition, in our time, you can no less effectively exercise right at home. To do this, now it is enough to familiarize yourself with the methodology for performing exercises on the Internet. your perseverance, proper nutrition(in no case do not forget about it!), a great desire to become even more attractive - and in a few months you will notice how your figure has changed, and the parameters have reached the desired size. stick balanced diet, exercise regularly - and you will gain not only beauty, but also health!

In order to feel cheerful and confident during the day, it is not at all necessary to spend hours in the gym. In most cases it is enough daily execution a set of stretching exercises that correct execution will give you the necessary tone and confidence.

All exercises in the complex are divided according to the zone of influence, it is desirable to perform them in the order presented. You can refuse to perform some exercises, but changing their order is not recommended.

Exercises for the muscles of the neck

1. Head rotation. Stand up straight, slowly begin to rotate your head clockwise, then counterclockwise. Do this 20-30 times on each side. Try not to rush, move smoothly with even breathing.

2. Head turns. Stand straight, gently turn your head to the left, look over your left shoulder. linger in extreme point turn for 2-3 seconds and start a smooth turn of the head to the right with the same delay at the end point. Perform 10-15 times in each direction. Do not bring to discomfort, with each new repetition, the angle of rotation can be slightly increased.

3. Tilt the head forward. Standing straight, place your chin on your chest, your mouth should be closed. If you can’t reach your chest, stop at the extreme point of the slope, when doing exercises, it’s not stretching that matters (it comes with time), but the effect of dosed stretching on the muscles. After a two-second delay at the extreme point, begin a smooth tilt of the head back, trying to stretch the back of the head to the back, while, again, do not overdo it. After a pause in the backward bend, slowly return to the starting position. Perform 10-15 times.

4. Head tilts to the sides. Stand straight, tilt your head to the left, trying to reach with your left ear towards shoulder joint. Hold this position for 5-10 seconds to feel a pleasant stretch in the neck muscles. Repeat for the other side Perform 10-15 times in each direction.

Note: do not try to pull the muscles through force, do the exercises smoothly, then they will definitely bear fruit. At the end of the set of stretching exercises for the neck, you can perform an additional set of head rotations 10-15 times in each direction.

Exercises for the muscles of the arms and shoulder girdle

1. Pull up. Standing straight, feet shoulder-width apart, clasp your hands in a lock above your head. Try to stretch up without taking your heels off the floor. Stretch as if you are being pulled up by your arms. Maintain this position for 20-30 seconds, subsequently trying to increase its duration to 5 minutes. Throughout the exercise, stretch, despite the burning sensation in the muscles, it will pass when you stop doing it in a matter of minutes. Exercise is good for strengthening shoulder muscles and contributes to the soft stretching of the spine, which in itself is a guarantee of cheerfulness.

2. Stretch forward. Stand straight, feet shoulder-width apart, clasp your hands in front of your chest. Stretch forward, rounding your upper back. As in the previous exercise, try to maintain the tension for 20-30 seconds, trying, as you train, to increase this time to 5 minutes. The exercise stretches the trapezius and latissimus dorsi back, strengthens the shoulders.

3. Pull down. Standing straight, clasp your hands behind your back. Straighten your chest forward, try to stretch your arms down. Hold this position for 20-30 seconds. The exercise strengthens the back muscles and stretches thoracic region spine.

Note: During the exercise, keep your breathing even. It is more convenient to observe the execution time by the breaths. With each exhalation, try to slightly increase the tension without loosening it on the inhale.

Exercises for the muscles of the legs and lumbar girdle

1. Leaning forward. Stand straight, feet together. Gently bend forward, rounding your back and stretching your arms to your toes. Keep your knees straight, kneecaps pulled up. Don't try to force yourself to bend over. Ideally, you need to touch your toes with your fingers, if this does not work out - it's okay, stretch as far as possible without undue stress, as you train, stretching will not keep you waiting. Hold in the final position for 10-15 seconds, then slowly return to the starting position, repeat 6-8 times. This exercise stretches the muscles of the lower back and back of the legs.

2. Tilts to the sides. Stand straight, feet shoulder-width apart, hands on the belt. Raise your right hand up and try to bend to the left side, stretching your right hand to the left and up. Hold this position for 2-3 seconds, return to the starting position. Raise your left arm up and repeat the exercise on the right side. Perform 10-15 times. Exercise stretches and strengthens lateral muscles press and latissimus dorsi.

3. Pose of the hero. Sit on your shins so that your pelvis rests on your heels. Put your hands on your knees, back straight. Breathe evenly, deeply. Hold this position for 1-2 minutes. Exercise (like everyone else) may be familiar to you from a yoga course. Despite its simplicity, the hero's pose has a good therapeutic effect: it stretches the front surface of the thigh and gives flexibility to the knee joints.

Note: when performing a set of exercises, do not make sudden movements, pull the muscles smoothly. At the very beginning of the practice, slight discomfort in the muscles or joints may occur, as a rule, this is the result of sedentary work and low physical activity. After 1-2 weeks, the muscles will stretch, the joints will become more flexible, and the negative sensations will be replaced by a feeling of pleasant tension and stretching.

Physical exercise designed to be used in different parts of the lesson. (EXERCISES IN MOTION; EXERCISES IN THE STANDING POSITION; exercises in the sitting position; exercises in the prone position; exercises against the wall; exercises for recovery).

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Complexes of physical exercises.

EXERCISES IN MOTION

Slow run up to 3 minutes.
Breathing exercises.
Hands up inhale, hands down exhale.
Posture exercises:
Hands to the sides - walking on toes.
Hands on the belt - walking on the heels.
Hands up with palms inward - walking on straight legs. (Do not bend your knees while walking)
Hands behind the back - walking on the inner and outer arches of the foot.
Hands in the castle behind the head, elbows to the sides - walking in a semi-sitting position. (Keep your back straight.)
Hands on knees walking in full squat.
Walking "Crabs". (Turn back forward, sit down, hands on the floor with palms, legs bent at the knees).

EXERCISES IN THE STANDING POSITION.

I.P. legs apart (narrow stance), hands behind the back. Circular rotations of the head 1-8 to the left, 1-8 to the right.
I.P. legs apart (narrow stance), hands behind the back. 1-head tilt to the left, 2-to the right, 3-forward, 4-back.
I.P. legs apart (narrow stance), fingers in the lock 1-8 rotational movements with brushes forward, 1-8 back, 1-8 in waves.
I.P. Legs apart (middle stance), arms to the sides - elbow joint

relax, circular rotations forearms, 1-4 inward, 1-4 relax, 1-4 outward, 1-4 relax.

I.P. Legs apart (middle stance), arms to the shoulders. 1- 4 circular rotations forward, 1- 4 circular rotations back.
I.P. Legs apart (middle stance), hands on the belt (tilt the torso forward) 1-8 circular rotations of the torso to the right, 1-8 circular rotations of the torso to the left (bend as much as possible).
I.P. Legs apart (middle stance), hands in the lock behind the head, 1-8 circular rotations in hip joint to the right, 1-8 circular rotations in the hip joint to the left (bend as much as possible).
I.P. Feet apart, feet parallel (middle stance), hands on knees. 1-4 squatting we bring our knees inward, 1-4 squatting we spread our knees outward.
I.P. Hands behind the back, right leg on the toe 1-8 rotate the ankle to the right, 1-8 rotate the ankle to the left. Same left leg.
I.P. Legs apart (middle stance), fingers in the castle with palms to the chest. 1- hands forward with palms out, 2- I.P. 3- hands up with palms out, 4- I.P ..
I.P. Legs apart (middle stance), right hand above left below 1-4 jerks with hands. We change the position of the hands.
I.P. Legs apart (medium stance), arms in front of the chest bent at the elbows 1-4 jerks with bent arms, 1-4 jerks with straight arms.
I.P. Legs apart (middle stance) arms to the sides, fingers relaxed. 1- hands to shoulders clench fingers into fists, 2- hands up fingers relax, 3- hands to shoulders clench fingers into fists, 4- hands to sides fingers relax.
I.P. Legs apart (middle stance), arms forward 1- fingers squeeze with force, 2- relax 3-4 too.
I.P. Legs apart (narrow stance), arms forward, palms down. Scissors 1-8 small amplitude, 1-8 large amplitude.
I.P. Legs apart (narrow stance), arms forward crossed with palms inward (palms turned towards each other), fingers interlocked. 1- rotational movements are performed from the bottom up (the hands move up to the torso and straighten forward). 2-I.P. (performs a rotational movement in the opposite direction). 3-4 too.
I.P. Legs apart (middle stance), feet parallel to the arms on the belt. 1-2 tilt to the left, 3-4 tilt to the right.
I.P. Legs apart (middle stance) feet parallel, hands behind the head. 1- turn to the left, 2- I.P., 3- turn to the right, 4- I.P..
I.P. Legs apart (middle stance), feet parallel, hands on the belt. 1- 3 smooth forward bends (do not bend your knees, try to touch the floor with your hands), 4- bend back.
I.P. The left leg is straight, the toe is on the heel, the right is bent at the knee, left hand behind the back. 1-4 springy slopes to the left straight leg, trying to touch the toes with the palm of your hand. We change the position of the legs. Do the same for the other leg.
I.P. Feet together, hands in front lowered, palms to feet. Without bending the legs at the knees, alternately rearrange the hands along the legs down, then along the floor forward to the stop lying down, push up, and without bending the legs at the knees, rearranging the hands alternately rise to I.P ..
I.P. Legs apart (wide stance), arms bent at the elbows (right palm to the left elbow, left palm to the right elbow). 1-3 springy and smooth bends forward, 4- bend back (try to touch the floor with your elbows).
I.P. Legs together, take the calves with your hands and stretch your forehead to your knees, hold 1-8. Gently straighten up, bend back a little and relax.
I.P. Feet apart (middle stance), feet parallel, hands palms on the floor. "Bear" We take a few steps forward (right hand, right leg, left hand, left leg), stopping the arms and legs in parallel (supporting the hands, pushing off with both legs and raising the legs up) "bucking" walking back (same), stopping and "buckling".
I.P. Legs apart (middle stance), feet parallel, take the ankle with your hands and relax (rest).
I.P. Legs apart (wide stance), arms to the sides, fingers clenched into fists. "Mill". Lean forward 1- right hand get the left leg, 2-I.P. 3- left hand to get the right leg 4-I.P.
I.P. Feet apart, feet parallel (middle stance) - arms forward, palms down. Half squat, back straight. 1-3 springy squats, 4- I.P.
I.P. Feet together - hands forward, palms down. Half squat, back straight. 1-3 springy squats, 4- I.P.
I.P. Feet apart, feet parallel (wide stance) - arms forward, palms down. 1-3 springy squats, 4- I.P..
I.P. The right hand is bent at the elbow, the fingers are clenched into a fist (a fist at shoulder level), the left leg is back on the toe. 1 - turn towards the hand, 2-I.P., 3- turn towards the hand, 4-I.P. We change the position of the arms and legs.
I.P. Legs apart (middle stance), feet parallel, hands behind the back, fingers connected (right hand on top, elbow behind the head, left hand from below, elbow behind the back).

sit down (back straight)
I.P.
sit down (back straight)

4-I.P.

We change the position of the hands.

1-4 too.

I.P. Hands behind the back, legs apart, feet parallel (narrow stance).

pelvic movement to the left
pelvic movement to the right
pelvic forward movement
backward movement of the pelvis.

Keep your back straight.

I.P. Feet apart, feet parallel, hands locked behind the head (narrow stance - semi-squat).

1-4 - circular movements of the pelvis to the left.

1-4 circular movements of the pelvis to the right.

Keep your back straight.

I.P. Legs apart, feet parallel (middle stance)

1-8 - smooth breath (breath is performed to the maximum).

During inhalation, we stretch the spine and hold the breath with the muscles of the stretched spine for as long as possible.

1-8 exhale and relax.

I.P. Feet apart, feet parallel (wide stance).

1-2- spread your arms to the sides and take a smooth breath.

1-2 - hands whistling the floor with arcs forward, turn the palms inward, at the same time rise on the toes, exhale smoothly and perform a semi-squat while remaining on the toes. Hold your breath (as much as possible) to remain in this position.

1-4 smooth breath, at the same time go down on the entire foot and straighten up to relax.

I.P. right leg in front, left leg behind (wide stance), toes look forward, hands on the knee in front of the standing leg.

1-4 - springy swings with lowering down to pain.

We change the position of the legs.

I.P. Legs apart (wide stance) feet parallel.

We transfer the weight of the body to the right leg, hands on the knees of the right leg

1-4 springy swings to the right side.

1-4 to the left.

I.P. Full squat on the right leg, left leg straight to the side on the heel, arms forward.

rolling from the right foot to the left foot.

2-rolling from the left foot to the right foot is performed. 3-4 too.

Exercises in a sitting position.

I.P. Sit legs apart, 1-tilt to the left leg, 2-tilt to the right leg, 3-tilt in the middle, 4- straighten up and, bending back slightly, relax.
I.P. Sit legs together, 1-3- lean forward, 4- straighten up.
I.P. In a sitting position, one leg is bent at the knee, the lower leg is turned outward, the ankle is turned forward, the second is straight, 1-4 tilts to the straight leg, 1-4 to bent leg. We change the position of the legs and perform inclinations.
I.P. Sit on the floor with legs together, hands in support behind. 1- bend the right leg at the knee, 2- straighten the leg up. 3- bend at the knee, 4- I.P. 1-4-left leg.
I.P. Sitting on the floor, legs together, emphasis with hands behind. 1- legs bent at the knees pull towards you, 2- straighten up. 3-bend at the knees and pull towards you, 4-put on the floor.
Lie on your back with your legs apart and relax.

Exercises in the supine position.

I.P. Lying on your back, raise your legs up, supporting your lower back with your hands. "Bicycle". 1-10 perform forward movements with legs. 1-10 perform backward movements with legs.
I.P. Lying on your back, raise your straight legs up. Supporting the lower back with your hands, 1- legs apart, cross 2 legs - the right leg in front of the left behind. 3 legs apart. 4 cross - left leg in front, right behind. 5- spread apart. 6-right forward left back, 7-left forward, right back. 8-legs spread apart.
I.P. Lying on your back, hands clasped behind your head. 1- connect the right elbow and the left knee, 2-I.P. 3- connect the left elbow and the right knee, 4-I.P.
I.P. lying on your back, hands locked behind your head. 1-connect both elbows and both knees. 2-I.P., 3- connect both elbows and both knees 4- return to the starting position.
I.P. Lying on your back, legs together, arms along the body. 1-right leg, bent at the knee, pull towards you, 2-turn to the left, 3-pull towards you, 4-turn to the right, 5-pull towards you, 6-put. 1-6 left leg.
I.P. Lying on your back 1-pull both legs bent at the knees towards you, 2-turn to the right, 3-turn to the left, 4-pull towards you and put on the floor.
I.P. Lying on your back, legs apart, relax.
I.P. Lying on your back, hands clasped behind your head. 1-raise the torso, trying to touch the knees with the forehead. 2- I.P. 3-4 too.
I.P. Lying on your back, legs apart, arms along the body, relax.
I.P. Lying on your back, legs apart, arms along the body. 1- tighten the muscles of the buttocks, 2- relax, 3- 4 the same.
I.P. Lying on your back, arms along the body, legs together. 1- raise straight legs, trying to touch the floor behind your head. 2- gently lower. 3-4 too.
I.P. Lying on your back, legs apart, arms along the body, relax.
I.P. Lying on your back, arms along the body, legs together. 1- raise straight legs to touch the floor behind the head, 2- straighten up, 3- touch the floor behind the head, 4- straighten up (6-10 series are performed).
I.P. Lying on your back, legs together, arms along the torso relax.
I.P. Lying on your back, arms along the body, legs together. 1- tighten the muscles of the buttocks, 2- relax, 3- tighten the muscles of the chest, 4- relax.
I.P. lying on your back, arms along the body - raise straight legs by 5 cm. off the floor and hold for up to 30 seconds. Repeat 3-4 times.
I.P. Lying on your back, legs apart, arms along the body, relax.
I.P. Lying on the right side, the right leg is bent at the knee, the left is straight.

Swing the left foot up, 2- lower, 3-swing forward, 4-swing back. Perform 15-20 times.

And P. Lying on the right side, raise both legs by 5-7 cm. off the floor and hold for 10-15 seconds.

Perform 3-4 times.

I.P. Lying on your back, legs apart, arms along the body, relax.
I.P. Lying on the left side, the left leg is bent at the knee, the right leg is straight.

swing with the right foot up, 2- lower, 3-max forward, 4-max back.

Perform 15-20 times.

I.P. Lying on the left side, raise both legs by 5-7 cm. off the floor and hold for 10-15 seconds.

Perform 3-4 times.

I.P. Lying on your back, legs apart, arms along the body, relax.
I.P. Lying on your back, legs straight, arms bent at the elbows. Stick out the shoulder blades - walking on the shoulder blades back and forth.
I.P. Lying on your back, legs apart, arms along the body, relax.

Exercises in a sitting position.

I.P. Sitting on the floor, legs apart, arms bent at the elbows. Walking on the buttocks forward and backward.
I.P. Sitting on the floor, the legs are bent at the knees, the soles of the feet are connected by the feet. 1- take the feet with your hands and gently stretch your forehead towards them. 2- hands move smoothly along the legs to the knees, the torso bends back. Relax. 3- hands on the legs smoothly down, take the feet, forehead stretch to the feet. 4- hands move smoothly along the legs to the knees, the torso bends back. Relax.
I.P. Sitting on the floor, legs apart 1- stretch your right hand to your left toe. 2- straighten up. 3- with your left hand reach out to your right toe. 4- straighten up.
I.P. Standing on your knees and on your forearms (arms bent at the elbows). 1- raise your right leg - perform 10 swings up, 2- put on your knee. 3- lift the left leg up and perform 10 swings, 4- put it on the knee.

Run 2-3 series.

I.P. Kneeling down, lower your head, pull your hands on your forearms towards you and relax.
I.P. Kneeling, arms bent at the elbows, on the forearms, round the 1-back, stretch up, straighten the arms. 2- hands forward on the elbows, bend the back, head up, stretch. 3-ip 4- relax.

Runs 10-15 episodes.

I.P. Lying on your stomach, hands forward. 1- raise your arms and legs at the same time and hold for 5-10 seconds. 2- i.p. 3-4 too.

Perform 3 - 6 times.

I.P. Emphasis lying down. Flexion and extension of the arms in an emphasis lying down. (You can kneel).

Perform 2-3 series of 5-10 times.

I.P. Lying on the stomach, arms forward, relax.

Wall exercises.

I.P. Standing facing the gymnastic wall, hold on to the pole (or just against the wall) with your hands, your back is straight. 1- raise the right leg, bent at the knee, 2- turn to the right. 3- turn left. 4- put. 1-4 left leg.

It is performed 10-15 times.

I.P. Standing facing the gymnastic wall, the back is straight, put the heel of the left foot to the middle of the foot of the right foot. 1- leg, bent at the knee, raise and take it to the side back. 2- leg bent at the knee forward. 3- side back, 4- I.P. 1-4 also with the right foot.

Performed 8-10 times with each leg.

I.P. Standing facing the gymnastic wall, hold on to the pole with your hands. 1- sit down on the whole foot, 2- roll onto your toes 3- onto your heels, (perform 5-6 rolls), rise on your toes, stretch (stretch your spine), 4- smoothly lower your entire foot.

It is performed 6-8 times.

I.P. Standing facing the gymnastic wall, hold on to the pole with your hands. Cross swings. 1-4 with the right foot, 1-4 with the left foot.

Perform 3-4 series of 8-10 swings for each leg.

I.P. Standing sideways to the gymnastic wall, hold on to the pole with your hand. Longitudinal swings. 1-4 with the right foot. 1-4 with the left foot.

8-10 swings are performed, 3-4 series for each leg.

Rope jumping. Rotating the rope forward, jumping on 2 legs. (30-100 jumps)
Somersaults forward.
Hoop rotation.
Headstand. (With help and against the wall).

Recovery exercises.

I.P. Lying on your back 1-right elbow and left knee connect, hold for 5-10 seconds, 2- relax. 3- left elbow and right knee connect and hold for 5-10 seconds., 4- relax.

Perform 8-10 times on each leg.

I.P. lying on your back. 1- connect both elbows and both knees, hold for 5-10 seconds. 2- relax. 3-4 too.

Perform 8-10 times.

I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. 1- legs and arms apart. 2- connect. 3-4 too.

It is performed 8-10 times.

I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. 1-perform forward movement (imitation of walking) 15-20 times. 2-perform backward movement 15-20 times (imitation of walking). 3-4 too.
I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. Perform rolls on the back forward and backward (8-10 times).
I.P. Lying on the back, the muscles are relaxed. 1- smooth breath. 2- do not breathe (30-60 seconds) 3-smooth exhalation. 4-relax. It is performed 3-4 times.
I.P. Lying on your back, legs apart, arms along the body. 1- strain all the muscles of the body and hold for 5-10 seconds. 2-relax. 3-4 too. It is performed 2-3 times.
I.P. Sitting on the floor, legs bent at the knees, feet connected. Massage the earlobes and the outer edge of the ear from top to bottom and from bottom to top 3-4 times.
I.P. Sitting on the floor, legs bent at the knees, feet connected.
Rotational movements of the palms forward and backward. Massage both ears at once with palms.

SPB GOU SPO "PK GH"

Abstract on the topic:

A set of exercises in physical culture

Completed by: student of RE-407 group

Tokarev Denis

Saint Petersburg

2010

INTRODUCTION

Physical culture, being one of the facets common culture, largely determines the behavior of a person at work, in school, at home, in communication. Development physical culture and sport is one of the most important components of a strong social policy that can ensure the real implementation of humanistic ideals, values and norms, open wide scope for identifying people's abilities, satisfying their interests and needs.

WARM-UP

Each time before starting the main part of the workout, you need to complete the exercises below.

The cardiovascular system, as well as your muscles, ligaments, bones and joints, should be prepared for stress. Your movements should be smooth and your body flexible.

Exercise #1:

Stand straight, feet wider than shoulders. Perform forward bends, trying to reach your ankles with your fingers.

30 seconds-1 minute

Exercise #2:

Stand straight, feet wider than shoulders. Perform forward bends, trying to reach your elbow to the knee of the opposite leg, transferring your body weight to it. Make sure your back stays straight.

Exercise duration:

30 seconds-1 minute

HANDS AND CHEST

To achieve maximum effect, especially when you are working the muscles of the arms, it is very important to perform movements slowly and in synchrony in order to create a constant load on the muscles.

If you're already fit enough, you can make the exercises harder by using weights like dumbbells. This will greatly increase the effectiveness of the exercises.

Some exercises are performed with the Thera-Band, which is most suitable for this purpose, but any other rubber twine can be used.

Exercise #1:

Muscles of the outer side of the shoulders

Get on one knee. Take a dumbbell, rest your elbow on your thigh. Tighten this hand and try to keep it in this state. The second hand is on the belt.

Implementation options:

Try moving your hand up and down.

Number of repetitions:

1st step - 8-10

2nd stage - 8-10 (2 sets)

Exercise #2:

muscles shoulder girdle, arms and chest

Stretch your arms out in front of you with your palms down at chest level. Clench your fists, turn your forearms palms up and back, pressing your shoulders close to your body.

Number of repetitions:

1st step - 8-10

2nd step - 8-10 (3 sets)

The rest of the warm-up exercises can be found in the list of references.

PRESS

Good abdominal muscle tone promotes proper placement internal organs in the abdomen and correct posture(the spine is securely supported by the abdominal and dorsal muscles). Abdominal Press plays an important role in the process of breathing and in all kinds of daily movements. Therefore, it is very important to strengthen and maintain the abdominal muscles in a "working" state, but this is not the case when all means are good. Muscles should develop symmetrically, acquiring the same thickness throughout their entire length. Chaotic performance of exercises can lead to the fact that the muscles develop unevenly, giving rise to zones of "least resistance".

Exercises should not only serve aesthetic purposes, but also promote muscle efficiency. beautiful muscles resulting from, say, electrical stimulation and at the same time preventing you from sitting up from a supine position is hardly a desirable result. To improve health and at the same time improve the figure, it is necessary to take into account many different factors.

Exercise #1:

Breeding and adduction of straight legs with contraction of the abdominal muscles

How to do it?

Starting position: sitting and leaning on your hands, straight legs raised. Spread and bring your legs together, keeping your stomach in tension.

How to breathe?

Exhale through your mouth every eight strokes.

For beginners: do two sets of 10 movements. Rest 1 minute between sets. Too difficult? Perform the exercise lying on your back and lifting your legs vertically.

For the more trained: do two sets of 20 movements.

Rest 30 seconds between sets.

Exercise #2:

Pulling the straight leg to the left and right shoulder with a stationary body

How to do it?

Lying on your back and keeping one foot on the floor, and the body motionless raised, pull the other leg alternately to the left shoulder and to the right.

How to breathe?

Exhale through your mouth as your legs are closer to you.

How many repetitions should be done?

For beginners:

do 12 movements with your left leg. Rest 30 seconds and work with the right leg. Too difficult? Lower your body to the floor.

For the more trained:

do 20 movements with your left foot, then 20 with your right.

The rest of the warm-up exercises can be found in the list of references.

LEGS AND BUTTOCKS

After the description of each exercise, the duration of its implementation is indicated. If you are a beginner, you should train on the 1st step, if you are trained enough, do the 2nd step. To achieve maximum effect, it is very important to perform movements slowly and in synchrony in order to create a constant load on the muscles.

If you are already quite trained, you can complicate the exercises by using weights for the legs. This will greatly increase the effectiveness of the exercises.

When doing exercises while kneeling or lying down, use a pad.

Sit on the edge of a chair, stretch your right leg straight in front of you, your back is straight, pull your toes towards you.

Exercise #1:

Implementation options:

Pull the toe of the raised leg forward.

Rotate the raised leg at the hip joint.

1st stage / 2nd stage

The number of repetitions - / 8-10.

Exercise #2:

Lie on your side, raise yourself up on one elbow. Perform swings up with your right leg, keeping the lower one in weight.

Implementation options:

· Instead of a sock, pull up the heel.

Hold the raised leg for a few seconds, maintaining tension, you can make a small jerk.

· Bend and straighten both legs.

1st stage / 2nd stage

Number of repetitions 8-10 / 8-10

Break between sets - / 15 seconds

Number of repetitions - / 8-10

The rest of the warm-up exercises can be found in the list of references.

BACK

The functioning of the spine is directly related to the condition of the back muscles. With the following exercises, you will strengthen your back muscles, and your spine will take a stable position. The stable position of the spine is ensured by the targeted development of the muscles. It is also necessary to develop coordination of movements. Only in this way will you ensure correct position of your spine. Our exercises will help you with this!

We offer two levels of loading: the first (for beginners) and the second (for advanced). Gradually increase the load. If the exercise is easy for you, start immediately from the second level.

Exercise #1:

Bending one leg at the knee and throwing it behind the other, turn your head in the opposite direction. Hands to the side

Number of repetitions: 2-3

Exercise #2:

Keeping your back straight, pull your shin toward your buttocks.

Duration: 20-30 seconds

Number of repetitions: 2-3

Break between sets: 20 seconds

The rest of the warm-up exercises can be found in the list of references.

RELAXATION

Exercise #1:

Get on your knees, arch your back and stretch your arms forward, place your palms on the floor. Raising the pelvis, move the torso forward. Feel the tension in the muscles of your chest, arms and shoulder girdle.

Exercise duration: 3 times for 30 seconds

Break between sets: 20 seconds

Exercise #2:

Lie on your stomach, bend your right leg at the knee and take it to the pelvis, grab your foot with your right hand. Breathe evenly and deeply, with each exhalation, gently pull the leg towards you, trying not to create tension. Change your leg after 20 seconds. Do 3 reps for each leg.

Exercise duration: 3 times for 20 seconds

Break between sets: 20sec

The rest of the warm-up exercises can be found in the list of references.

BIBLIOGRAPHY

Do you prefer exercise at home? Doubt their effectiveness? So with the right approach, even at home, you can train quite effectively. We will tell about this! The proposed exercises can be performed both at home and in the gym.

However, with regard to this training, physical exercises involve the use of special equipment:

skipping rope
horizontal bar (normal crossbar)
push-up bars, and if at home, replace them with a pair of high-backed chairs
a pair of dumbbells (you can take kettlebells)

Physical exercises at home of the proposed program cover ten workouts that need to be completed in a circle twice. The duration of the program is 80-100 days. According to it, you should train once every 4-5 days, the rest of the time is your proper rest for recovery.

If the training brought the desired results, and they will, we assure you, then take a full week break and start the program again from the very beginning.

Nutrition

As with any other workout with a goal, you should eat 4-6 times a day, not counting light snacks and meals. sports nutrition. As for products, give preference to protein and cereals. You need to drink at least two liters of water every day.

Rest

As for rest between sets and exercises. you should rest for one and a half to two minutes, no more, but so that a new approach or exercise can be performed with renewed vigor.

Physical exercise at home

First workout

General warm-up, jumping rope for 5 minutes.

on the crossbar. Perform 10 sets of 2-4-6-8-10-12-max -12-8-4 reps (max is also the set in which you need to perform the maximum number of repetitions).

Push-ups on the triceps from two benches (chairs). 4 sets with the maximum number of repetitions.

Alternate forward lunges. At the same time, hands on the belt. Perform maximum reps in two sets.

Second workout

General warm-up, 5 push-ups, 5 squats (this is one circle lasting 3 minutes).

Squat with own weight. Perform maximum reps in 4 sets.
Hanging leg raise. Perform maximum reps in 2 sets.

At the end of the workout, just walk around for 3-5 minutes, relax.

Third workout

Pulling up to the chest on the crossbar. 7 sets of 4-8-12-max-12-8-4 reps
Push-ups from the floor. Perform maximum reps in 4 sets.
Squats with jumping up. Perform maximum reps in 2 sets.

At the end of the workout, a hitch. Hanging on the bar for 5 minutes.

Fourth workout

General warm-up, jumping rope, for 5 minutes

Push-ups on bars. 10 sets of 2-4-6-8-10-12-max-12-8-4 reps.

Alternate hanging with one hand on the crossbar for 4 attempts.
Lifting arms and legs from a prone position. 3 sets max reps.

At the end of the workout there will be a hitch - hang on the bar for 5 minutes.

Fifth workout

General warm-up (tilts to the sides, back and forth) - 5 minutes.
Pull-ups on the crossbar. 7 sets of 4-8-12-max-12-8-4 reps.

Push-ups on bars. Perform maximum reps in 2 sets.

Alternate lunges feet forward, hands on the belt. Perform maximum reps in 4 sets.
Lifting the body from a prone position. Perform maximum reps in 3 sets.

At the end of the training, stretch for 5 minutes.

Sixth workout

General warm-up, 5 minutes of jumping in place.
Squats, arms crossed over chest. Perform maximum reps in 4 sets.
Alternating lunges with legs forward, keeping hands on the belt. Perform maximum reps in 4 sets.
Push-ups from the floor. Perform maximum reps in 1 set.