Full body workout: affordable exercises for a sports figure

If a sporty fit figure is for you – this is not a dream of the distant future, but a setting for today, then the time has come to act and strengthen your body now. Full body workout – an effective method not only to take care of a slim silhouette, but also to improve your health. You know that during simple sports activities, the work of the heart, lungs and blood vessels improves, which are saturated with oxygen during exercise. The positive aspects of physical activity are not only the strengthening of the muscles of the body, but also the benefits for mental mood, for overcoming stress, and improving mental activity. In the article we will consider a set of simple activities that do not require any investment, therefore, they are easy to do at home.

Full body workout: main groups of exercises

The program is designed for one month, during which good results can be achieved, provided that it is correctly performed in the required amount. The technique for performing each training is quite simple and many have come across such exercises more than once.

To strengthen the whole body, it is important to work out the main muscles of the body, so the set of exercises is divided into three groups:

• classes for the muscular corset;
• exercises for the upper body;
• lower body workout.

 Exercises from each group are aimed at strengthening the abs, back muscles, chest, arms and legs.

The training program consists of several exercises, which are divided into groups depending on the study of a certain part of the body.

Full Body Workout: Strengthening the Core Muscles

Strengthening the muscular corset is easy with exercises for the muscles of the abdomen. To do this, lie on your back and stretch your arms behind your head. Next, lift your left leg and bend it at the knee to touch the left knee with your right hand (stretching it). The lesson can be carried out in a position where the upper body is above the surface.

Lie on your back and lift your legs up, bending them at the knee joint, tear the body off the surface. Bend your arms at the elbows and put them behind your head, bring your right leg to your head so that the elbow of your left hand touches your right knee. During the exercise, the legs do not touch the floor.

Classes are aimed at strengthening the abdominal muscles, where fat is most difficult to burn. Perform these exercises slowly so that you can feel the contraction of the muscles.

Planck – indispensable for a full body workout

The exercise, which is in fashion today, can be called not so much basic as ancient, because with its help famous athletes and beginners strengthen the corset of muscles for many years. For those who are unfamiliar with the training, here is a detailed instruction:

• lie down on your stomach, rise slightly to rest on your elbows and toes;
• place your elbows parallel to your shoulders and straighten your back.

The name says it all, so make sure you have a straight line from your heels to your shoulders.

The main event for working out the muscular corset – bar, the effectiveness of which increases with the correct execution (observance of a straight line).

Full Body Workout: Strengthening Your Upper Body with Pushups

A no less ancient exercise, but its effectiveness cannot be argued. You can perform the event immediately after the standard bar, because the position is suitable. So, the initial position – plank, then bend your arms at the elbows and lower the torso to the surface. Straighten your arms, take the starting position and continue. It is important to keep your back straight, not to bend down or arch up.

When basic push-ups are a bit difficult, don't be discouraged, there is an easier version. Try push-ups so that the support is on your knees, and cross your legs at the ankles.

Familiar push-ups from the surface will help everyone to work out the body, but if their implementation causes difficulties, then try a simplified version.

Full body workout: taking care of the lower body

Squats – the basic basis for strengthening the muscles on the legs, which does not require additional equipment. Everything you need – it is willpower and the desire to exercise. Stand straight so that your feet are in line with your shoulders.

Straighten your arms in front of your body and slowly bend your knees. Keeping your back straight, lower yourself to a sitting position and then to the starting position. Squats speed up the process of blood circulation, but effective gymnastics with lymph stagnation .

The following training will help strengthen the buttocks: in the “on four” position; place your hands parallel to your shoulders. Straighten your right leg and take it back, lifting it as high as possible above the body. Slowly lower it down and press it to your chest. Do the exercise with your left leg.

Lower body workout includes buttocks and legs. Simple activities are performed at a slow pace.

Full Body Workout 4 Week Chart

A simple training scheme, which is designed for 4 weeks, will not keep you waiting for the result, the main thing is not to forget about the breaks between exercises, which should be up to 20 seconds. Parsing the plan by week:

1. We do stretching, then we spend 4 minutes on the muscle corset, one minute – for push-ups and 4 more to strengthen the legs and buttocks.
2. Here, some exercises alternate daily, the whole exercise lasts 3 minutes. So, stretching, abs/squats, plank/glute exercises, pushups/squats.
3. The third week is identical to the first, only the duration of each training is increased by 1 minute.
4. In the fourth week, do the same variations as in the second, but one minute longer each exercise.

The scheme of doing the classes will not take much of your time, every day – it is about 10 minutes, but with regular exercise you can achieve a good result.

When deciding to create a sporty image, do not forget about regularity, it is precisely such exercises, performed daily, that will give a good effect. This full body workout program strengthens all muscles as it includes workouts for all parts of the body.

The training consists of all known basic exercises that do not require additional sports equipment. On the way to success, all you need is determination, regularity and observance of technique. A simple complex is ideal for both beginners and pros in sports.

To determine what result you need, ideal weight formula will help.