Spring discounts on tickets for a fitness center almost never happens: not surprising, because now is the hottest it’s time for these places – bikini battle, or the battle for the perfect body before the onset of the holiday season-bathing. Develop new types of outdoor activities too early yet, so OUTDOOR FITNESS as a reasonable idea for those who want to save on costs, but not on a flat stomach and tighten the buttocks, has been postponed for a while. There is only one option: TO PREPARE THE BODY TO THE BEACH quickly and efficiently following the procedures that are used by professionals fitness centres, but without leaving your cozy home … All you need to do – to choose the most effective exercise of the popular worldwide fitness programs stock up necessary equipment and regularly repeat their home. Detailed instructions – in this review!

Exercise with skipping rope

Jump!

Jump!

Exercise with skipping rope come in many fitness programs with medium and high load and usually serve to warm up the muscles at the beginning of training. You can come home in the same way, do not forget that not only fun jumping prepare the body to the top of effective occupation, but also help to lose weight and give cheerfulness before the start. Besides the usual jumping, you can also practice and complicated (do not be surprised if some of their views will be familiar to you since childhood) and alternate jumping technique with exercises: squats, push-ups, horizontal transfer of weight from one foot to the other – get effective and not boring morning charge.

Exercises with swirling gum or Resistance band

That's what I understand: Okrut!

That’s what I understand: Okrut!

Clever contraption resembling braided baubles that we all did as a child, in practice replaces houses several professional trainers. With swirling gum can work with all the arms and back muscles, fixing it to a static support (do not forget in this exercise to bend your knees to avoid giving unnecessary strain on the lower back), effectively toning muscles of the shoulders, pinching the gum in the middle of one foot and doing hands movement resembling the wing movements of birds in flight, or keeping the same position of the legs, with elastic at arm’s length to make turns – a movement connects to exercise more and side abdominal muscles. Substantial load on the legs, specifically on the back of the thigh, given exercises with a twisted rubber band performed lying on your side – in this case, you hand hold the leg in the gum and cause it to bend, overcoming the resistance of gum.

Exercises with the ball

Myachta forward to about a beautiful figure!

Myachta forward to about a beautiful figure!

The ball is often used in fitness programs c low load, particularly in PILATES . Different training, he can play the role of auxiliary accessory to fix the body in the same position, such as in abdominal exercises, which from a sitting position should be taken supine with the ball in his outstretched hands, without opening the legs off the floor.Small ball can directly perform and function of the machine: squeezing the ball between the legs in an attempt to connect them, you overcome the resistance of the ball and train the necessary leg muscles from the inner thigh to the calves and knees depending on the position of the ball.

Exercises with a wide elastic band Dyna-Band

Pull the rubber!

Pull the rubber!

Wide elastic band about five feet long was originally invented for the rehabilitation of patients in the hospital: with it they stretched and resulted in muscle tone. Later took the idea interesting fitness trainers today there is a huge amount of exercise with a wide elastic band that train buttocks, press, arms, shoulders and the whole body. The main plus gum – it is easy to distribute the load evenly between the body parts that you train and metered load depending on your training. With the help of gum can combine several types of activity in one exercise, for example, at the same time put the task force on the triceps and upper back muscle training, stretching and doing back of the thighs and calves, working with a rubber band sitting on the floor with your back straight at 90 degrees . Tied the rope around the legs, wide elastic will help work out the inside of the thighs and knees.

Exercises with dumbbells

Exit to the BIC!

Exit to the BIC!

Dumbbells – the most inexpensive, simple and effective tool to make your body shape, if you want to focus precisely on the upper body: chest, shoulders and arms. The most effective home workout with dumbbells we have already cited in the review EXERCISE FOR THE BODY OF THE FITNESS INSTRUCTORS STARS , and now add a few lessons that can be performed at home and at work, and even directly to the holiday. Simple and effective exercise with dumbbells can directly include training multiple muscles: for example, the biceps and shoulders, if you start bending your elbows in front of him, and continue lifting them above his head and waving aside. Pledge of successful work with dumbbells – alternate weight from larger to smaller, increasing the intensity of movements.

And what effective home exercise for the body, you know? Share your experiences in the comments!

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