Exercises to keep fit: the most effective complex

July 18, 2018
Home workouts
Yulia Obolenskaya

It turns out that being always in shape is not a dream, but a reality. Every person can perform basic exercises that will keep their muscles in constant tone. The result is a toned and elastic body, the absence of cellulite, stretch marks and sagging skin. We suggest you familiarize yourself with exercises to keep fit that everyone can do at home. Some of them will require sports equipment.

Daily Dozen

This is exactly what Camp called his workout routine to keep fit. According to him, the exercises help develop not only flexibility and strength, but also balance, coordination and upright posture. All this has a positive effect on the functioning of internal organs and the functioning of the brain. The exercises are actually simple and accessible to everyone; they can and should be done at home, preferably every day. They do not put too much stress on the body, but only keep it in good shape and train it.

Workouts to keep fit

Training to keep fit is for those athletes who do not pursue specific goals, for example, gaining mass or losing weight, but simply decide to keep their muscles in good shape. It is for you that we offer a training program to maintain physical fitness.

Many people face problems of lack of time for various reasons: work schedules or everyday problems that do not allow them to often devote time to exercise. But most of those who think about their health monitor proper nutrition and their body, devoting at least a couple of hours to physical exercise.

Therefore, especially for you, we offer training to keep fit with two classes per week. The goal of the program is to engage and load all muscle groups. It is clear that in two workouts during the week it is impossible to fully load all the muscles, but the goal of the workout is to maintain shape. Exercises for the gym. Master it! And after the set of exercises, a few words for you about bodybuilding shoes.

Workouts to keep fit

As always, before any workout you should warm up.

Day 1

Bench press on an incline bench. Approaches: 3, repetitions: 10-12.

Dumbbell press on a horizontal bench, lying down. Approaches: 3, repetitions: 10-12.

Reduction of arms in the butterfly simulator. Approaches: 2, repetitions: 12-15.

Lifting dumbbells through the sides while standing. Approaches: 3, repetitions: 10-12.

Raise dumbbells in front of you while standing. Approaches: 2, repetitions: 10.

Standing French press. Approaches: 3, reps: 12.

Upper block triceps down. Approaches: 2, reps: 15.

Standing shin. Approaches: 3-4, repetitions: 15-20.

Raising the body from a lying position. Approaches: 3, repetitions: 20-25.

Day 2

Leg press in the simulator. Approaches: 3, repetitions: 10.

Leg extension in the simulator while sitting. Approaches: 3, reps: 15.

Leg bending in the simulator, lying down. Approaches: 3, reps: 15.

Pulldown of the upper block to the chest while sitting. Approaches: 3, repetitions: 10-12.

Bent-over dumbbell row to the waist. Approaches: 3, repetitions: 10.

Pull the lower block to the waist while sitting. Approaches: 2, reps: 15.

Lifting dumbbells for biceps while standing. Approaches: 3, repetitions: 8-12.

Concentrated biceps curl while seated. Approaches: 2, repetitions: 10-12.

Hanging leg raises. Approaches: 2, repetitions: 15-20.

Here is a training program to keep men in shape.

Train! Good luck!

Shoes for bodybuilding

Almost all professional bodybuilders know that shoes when doing bodybuilding are no less important than, for example, a barbell or dumbbells. And you, if you have joined or are preparing to join the ranks of bodybuilders, also need to know about this! This is justified by the fact that to exercise in the gym you will have to train hard, and your legs should be in comfort and coziness.

The most important misconception is that you can wear any shoes to bodybuilding classes, for example, shoes for walking, for jogging, shoes used in everyday life, etc. In fact, for bodybuilding training you need to use only special sports shoes from well-known manufacturers. The choice of products from well-known manufacturers is justified by the fact that they produce only high-quality, comfortable shoes for athletes.

The choice of shoes for bodybuilding training should not be done spontaneously, but carefully and deliberately, since incorrectly chosen shoes in some cases can even lead to injuries. In addition, discomfort in the form of rubbing, calluses, or an uncomfortable position of your feet in shoes will definitely prevent you from fully devoting yourself to training. Therefore, take your choice of shoes for your workouts seriously!

Crunches

Standing straight, we bend our elbows, clench our fingers into fists and, as it were, “hide” them under our armpits.
Now, stretching the chest, we move our elbows back, trying to connect them behind our back.
Exhaling, we move our arms straight forward, and then spread them to the sides like the wings of an airplane.
We sharply tilt our torso towards the floor, moving our straight arms behind our back.
Perform in 10 approaches.

This exercise for maintaining breast shape is great for both men and women. At the same time, the back muscles and biceps develop.

Shoulder circles

Of all the exercises to keep fit presented in this complex, this is the one aimed at increasing strength. The shoulders become stronger and more powerful, therefore the entire arm becomes stronger.

Standing straight, inhale and raise your shoulders.
Now we kind of move them forward, push them as far as possible, feeling the tension.
Exhaling, we lower them as far as possible.
Next, we move our shoulders back, trying to bring our shoulder blades together to one point.
We repeat the exercise 10 times.

Arm swings

Standing straight and holding your arms parallel to your body, cross them at groin level.
Now we raise our hands in a circle to the cross, that is, the left palm should outline the circle on the right side and vice versa. When your hands are at the top, turn your palms outward.
Next, we smoothly lower our hands down, no longer crossing them, but in a circle. The right hand draws a circle on the right side, the left hand on the left.
We repeat five times.
The next stage is to stand straight, arms along the body, do not cross them.
We lift them up in a circle (as we lowered them).
And now we lower it onto the cross, as we raised it last time.
We also repeat five times.

Wings

We have already done a similar exercise to maintain physical fitness, and it was called “arm turns.” In this case, we are dealing with a more simplified version, but no less effective.

Stand straight, arms along the body, toes slightly turned to the sides.
Inhale and raise your arms straight in front of you at the elbows. Then we move them apart. Now we move our hands up so that our palms face in different directions.
We exhale and at the same time make a strong bend forward. At the same time, we stretch our arms back and bring our shoulder blades together. The head is straight, the gaze is directed forward.
We return to the starting position and repeat the exercise 10 times.

By doing these simple exercises to stay in shape, you will regain not only your ideal body, but also vigor, health and strength.

Push ups

Push-ups are a real classic. To perform the exercises effectively, you need to keep your back straight and your legs and stomach tight. Then bend your arms until the tip of your nose touches the floor. Then push yourself again. If you're looking for a more challenging option, place your feet on a sofa seat.

You can make the exercise more difficult by doing push-ups on your fists or fingers. Fist push-ups are useful if you do martial arts. You need to do push-ups on two knuckles of your middle and index fingers. That is, on the side that receives the correct punch.

If you find push-ups on your fists too hard on your joints, you can do push-ups on a carpet instead of the floor. As a simplified option, you can stand on your fists.

By doing push-ups on your fingers, in addition to the pectoral and shoulder muscles, you also train the strength of your hands.

For the stronger sex

Let us immediately note that in this case we will not provide information about building muscle mass, lifting heavy weights, etc. We'll just look at some basic fitness exercises for men that will keep your legs, arms and torso toned. Many movements are very familiar to everyone, but this does not mean that they are ineffective. We also emphasize that to achieve better results you just need to increase the number of approaches for each exercise.

As a warm-up, it is best to jog (if possible) or jump in place (with a jump rope). This process should take about 5 minutes.
Push-ups - 20 times in three sets. This is an undeniable minimum.
Curling arms with dumbbells - also 20 times, three approaches. This is how you will train your biceps.
Squats. To work on the hips, the legs should not be placed too wide, but to work on the buttocks, it is just the same.
We stand straight, feet shoulder-width apart, arms extended forward and slightly apart. We raise our legs, reaching the toes of the opposite palm. This is how the oblique abdominal muscles are trained.
The press itself. You need to pump it 20 times in three approaches.

Deadlift

A complex name, but a simple exercise that is aimed at creating a beautiful butt shape. It is performed standing, feet shoulder-width apart, knees slightly bent, back straight, arms straight on your feet, or you can take small dumbbells. You need to slowly lean forward, your fingers should touch the middle of your knees, then also slowly return to the starting position. Do not straighten your legs; movement occurs only with the upper part of the body. Perform 20 repetitions and have a noticeable effect on maintaining body shape.

deadlift

Women's complex

Exercises to keep fit for girls are simple at first glance. They are aimed at making some parts of the body convex and others toned. Well, let's get started.

Squats. It is best to perform them with your feet as close to each other as possible. Start with 10 reps in three sets and gradually increase the load.
Swing your legs. Get on all fours, rest your elbows and knees on the floor. Now lift your legs up one at a time. For each leg - 10 lifts in three approaches.
Curtsy. Standing straight, we move one leg back, and then to the side and place it on the toe. Focus on the front leg and squat. For each side, repeat 10 times in three approaches.
Push ups. They can be performed both in the classic version and from the knees. In the second case, do 15 times in three approaches.

Plank. You need to hold it for 15 seconds. Repeat 3-5 times.
Leg spread. We lie on the floor, raise our legs up at an angle of 90 degrees and spread them as far apart as possible. Repeat 10 times for three approaches.
Press. We swing it by lying on the floor and bending our knees.

A set of exercises to strengthen the muscles of the whole body at home

Exercise 1. Squats (classic version)

Squats are an integral part of any muscle strengthening workout. When squats, all the muscles of the lower body, abs, back extensors and other smaller groups are used. The hips and buttocks work most actively, and balance is additionally trained.

Place your feet shoulder-width apart or slightly wider, resting on your entire foot, but a little more on your heels. Start slowly sitting down on an imaginary chair standing behind you, as if it is far away and you need to reach it. It is important that your knees do not go beyond your toes when moving down, and keep your back straight. To maintain balance, extend your arms in front of you.

Having squatted as low as possible, rise back up as slowly as possible, straining your buttocks at the top point. Keep your knees slightly bent until you complete all repetitions. Perform 3 sets of 30 times (beginners can reduce this to 15 at first).

Exercise 2. Plank

When performing the plank correctly, all the muscles of the body are strengthened: the abs, back, chest, buttocks, legs, shoulders and arms. By regularly performing this exercise alone, you can ensure that you strengthen and maintain the overall tone of the muscles throughout your body.

You need to hold the plank for as long as possible. It is advisable to do 3 approaches.

Stand on the mat in a flat horizontal plank with support on your hands and toes. The neck, head, spine, pelvis and legs should form a straight line, with the hands positioned strictly under the shoulder joints. This is a static exercise; there is no need to move here. The main thing is to maintain the correct body position.

To make it more difficult, use the elbow plank variation - lower yourself onto your forearms and stand on your elbows. Elbows – strictly under the shoulder joints.

Exercise 3. Deep lunge

This is also a general strengthening exercise that engages the muscle groups of the lower body, abs and back. At the same time, balance and coordination develop.

Stand up straight, bend your back slightly at the waist. Place your feet hip-width apart. Take a step forward and bend your leg at a right angle. Keep your torso as straight as possible, center of gravity on your front leg. Bend the leg standing behind you at the knee, but the knee should not touch the floor. This leg acts as a spring for lifting.

Rise up from a squat position. Place your back foot towards your front. Repeat the lunge on the other leg. Do 20 lunges on each leg.

Exercise 4. Push-ups

One of the best exercises in the complex to work the muscles of the chest, arms and back. If you find it difficult to do the classic version, do push-ups from your knees.

In the classic version, to properly do a push-up, take a plank pose with support on your palms. Slowly lower yourself as low as possible, maintaining a straight line: back, pelvis and legs. Don't arch your back. The chest should fall strictly between the line of the arms and should not touch the floor.

After this, also slowly return your body to the starting position. Do as many push-ups as you can.

Exercise 5. Strengthening the muscles of the hips and back

Get on all fours. Extend your left leg, keeping it parallel to the floor and not letting it go to the side or bend. Then extend your right arm. Hold this position for 5-15 seconds. Smoothly return to the starting position and do the same with your right leg and left arm.