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12 exercises for the perfect body

You can train anywhere, usingExercise, where the only weight is your body weight. Also a big plus is that you do not need any extra equipment. It is enough to know, How to do the movements correctly And perform them at high speed for about 30 minutes.

This is enough A good load for your body, So all muscles will quickly come into tonus. Such training can rightfully be considered faster and more effective than a gym. And the results of you just hit!

Exercise for a perfect body

  1. push ups
    Push-up

    correctly
    Hands should be on one level with the shoulders.
    Feet shoulder width apart.
    The body should be like a straight line - from the heels to the crown.
    The neck is aligned with the shoulders.
    When you drop, keep your elbows near the body.

    wrong
    Allow the back to sag or bulge.
    Hang out or raise your head.
    Get your shoulders to your ears.

    How easier
    Lay your legs wider for greater stability.
    You can do push-ups, as described, but dropping down, get your knees to the floor. The back and thighs should be on the same line.

  2. board
    Exercise board

    correctly
    Hands should be on one level with the shoulders or slightly wider.
    Stretch the buttocks.
    The body should be like a straight line - from the heels to the crown.
    Strain the press.
    Press your chin.
    Look at the floor, between or above your hands.

    wrong
    Allow the back to sag or bulge.
    Raise your head.
    Do when very hard or not (it makes sense to do this exercise only if you do it right).

    How easier
    Stay in position for a shorter time.

  3. bridge
    Exercise Bridge

    correctly
    Lie on your back.
    Put your feet on the floor at the distance of your hips. Socks look forward, knees bent.
    Strain the abdominal muscles.
    Pushed your feet, lift your hips.

    wrong
    Do not strain the abdominal muscles.
    Raise the hips too high.

  4. Spider attack
    Attacks

    correctly
    Take the starting position as before pressing.
    Put the foot of your right foot on the outside of your right hand.
    The foot should stand completely on the floor.
    Return your foot to the starting position.
    Repeat for the other side.
    Try to keep the body in a straight line all the time.

    wrong
    Relax your shoulders so that they hang over your hands.
    Lower the hips.

  5. Board with a touch
    Exercise board with touch

    correctly
    Borrow the starting position as before the exercise "board".
    Touch with your right hand to your left shoulder.
    Return your hand to the starting position.
    Do the same for the left hand.
    Keep straight, stretch the press and buttocks.

    wrong
    To carry weight when touching the shoulder.

  6. Sit-ups
    Sit-ups

    correctly
    Legs at the level of the shoulders or hips.
    Socks are looking to the sides.
    Keep your chest straight.
    Look in front of you and slightly up.
    The knees should be level with the toes.
    Sit down as far as flexibility allows.

    wrong
    Allow the knees to bulge at the level of the toes.
    Crouching to kneel together.
    To stand on tiptoe.
    To carry weight on toes.

    How easier
    Crouch not fully, but at a comfortable level for you.

  7. Thrust
    Drill

    correctly
    Keep your chest straight.
    Distributed weight on both legs and thighs.
    Lunge as low as flexibility allows.

    wrong
    Knees by the level of the toes.

  8. Squat with a jump
    Squat with a jump

    correctly
    Sit down so that your thighs are parallel to the floor.
    Straighten the thorax.
    Keep your hands in front of you when you're squatting. When you jump - back to the back.
    Jump as high as you can.
    Breathe out, when you jump.
    Land gently.

    wrong
    Knees by the level of the toes.
    To carry weight on toes during squats.

  9. Jerk
    Jerk

    correctly
    Hold the knee that is in front, at an angle of 90 °.
    Make a thrust back as low as flexibility allows, without touching the knee of the floor.
    Torso hold vertically.
    Evenly distribute the weight between one and the other leg.
    Jump, changing the position of the legs - put the front leg back, and the back one - forward.
    Coordinate the movements of the hands in such a way that the hand that is in front, goes forward, while the opposite leg goes back.
    Land gently.

    wrong
    To touch the knee to the floor.

    How easier
    Do the attacks without a jump.

  10. Slope
    Slope

    correctly
    Keep your back straight.
    Strain the press.
    Distribute the weight evenly over the foot-support.
    Take the other leg back, but downward, bend down, holding the body and leg at the level of one line.
    Bending as low as flexibility allows.
    Return to the original standing position, using the foot-support.

    wrong
    Reach the floor with your fingers - this will lead to a bent back.
    Try to reach the floor, if flexibility does not allow.
    To change a foot at each repetition. Do the exercise a certain number of times for one leg, and then for another.

  11. Backstroke
    Backstroke

    correctly
    Stand straight.
    Take a step back.
    Hold the knee of the leg, which is in front, at an angle of 90 °.
    Straighten the thorax.
    Evenly distribute the weight between one and the other leg.
    Let the knee of the leg, which is located behind, lightly touch the floor.
    Getting up, push off the foot of the foot, which is in front.
    Coordinate the movements with your hands in such a way that the arm that is in front goes forward, while the opposite leg makes a lunge backward.

    wrong
    Focus all weight on the toes that is in front.
    Allow the knees to bulge at the level of the toes.
    To kneel.

  12. exit
    Exercise Exit

    correctly
    Keep your legs as straight as your flexibility allows.
    Keep your back straight.
    Bend at the waist and put your hands on the floor in front of you.
    Straining the press when you go forward with your hands until your body becomes even as a line. Step back into the standing position.
    Hips should be kept as high as possible, press your feet to the ground when you walk back.

    wrong
    Step by hand beyond the position for push-up.
    To relax the hips.
    Swing your hips from side to side.
    Draw the shoulders to your ears.

    How easier
    If you can not keep your legs straight, slightly bend them in your lap, given that you will gradually develop flexibility and be able to keep your legs straight.

Different combinations of theseBasic exercises to develop your own version of training. In this case, try to evenly distribute the load on all muscle groups. very important Do all the exercises correctly, Otherwise they will not be of any use.

If it's hard for you, you can choose Simplified version of the exercise. If this is not - just try to do the best.

These unique exercises will allow you to fulfill the dream of Beautiful body, Not attending the gym and spending a minimum of time.

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