What can you do while playing sports? How to exercise at home

We have all heard about the benefits physical exercise. They not only make the body slim and fit, but also help to avoid a whole bunch of diseases and strengthen the immune system. In fact, the benefits of exercise are much greater. But despite the comprehensive benefits of physical activity, few of us regularly pay enough attention to it. The reasons may be different: from lack of time to visit the gym to lack of money for a subscription. There is an exit: sports activities at home! But how to start playing sports at home from scratch?

Pros and cons of exercising at home

If we talk about the benefits of physical activity at home, there are many more of them than the disadvantages. So, let's list all the pros:

Save time. Judge for yourself: on average, it takes 1-2 hours to travel from home to the gym, and exercising at home helps save valuable time;
Saving money. Often, for exercises at home, you need one or two dumbbells, a hoop and a jump rope, which won’t break the bank, while paying for a monthly subscription can cost you a pretty penny;
Lack of strangers. Nowadays, fitness centers are overcrowded with people who want to pump themselves up, this can be confusing for a newcomer to the world of sports. And at home you won’t be embarrassed by anyone, so classes will be easier.

Now let's look at the cons:

Inability to play any sport. Agree, it is not possible to move basketball or hockey training to your home. However, if you are interested in fitness or Pilates, you can easily acquire the necessary equipment yourself;
Lack of a coach. For beginners, support and correct advice regarding performing exercises are especially important. But teaching aids and the Internet can serve you well when starting sports;
Lots of distractions. At home there are constant distractions: the phone rings, the milk boils over, the son asks for help. In such a situation, the right motivation helps: if you have it, nothing will lead you astray.

As we can see, even the disadvantages of exercising at home can easily be turned into advantages. If you still decide to bring your idea to life, we suggest you familiarize yourself with the recommendations below.

Taking the first steps to achieve a positive result

Almost all beginners have a question: “How to start playing sports at home from scratch?” Get started new life from the following steps:

Set yourself a goal. The right motivation- the key to success in any business. Do you want to get rid of excess weight? Or is your goal to make your body attractive and sexy? Remember why you started playing sports when you once again become too lazy to do the exercises.
Based on your goal, choose suitable look sports. If you want to lose weight, then active fitness is suitable for you, but if your main desire is to relieve stress and tension after a working day, yoga will come in handy.
When you choose the right sport, go to the store to buy the necessary equipment. Find the information you need on the Internet, but store consultants are unlikely to help you choose the right equipment for playing a particular sport.

No matter what sport you choose, you will always need a hoop and a jump rope to warm up before the main part of your workout. If you don’t have these devices at home, be sure to purchase them!

Make a training plan and strictly follow it. Determine the regularity of your classes. If you just want to keep yourself in shape, three days a week for a few hours will be enough. If your goal is broader in scope, you will have to devote more time to training.

Easy exercises for beginner athletes: we train all muscle groups

If you have not yet decided which sport you prefer to engage in, and are ready to start right now, we offer you a simple, but nevertheless effective complex exercises for all muscle groups.

Always start with a warm-up. Jump rope for a couple of minutes, after which you can twist the hoop first to the left, then to the right (3 minutes on each side). Stretch your neck by doing circular movements to the left and right. After your body muscles have warmed up, begin the main part of the workout.
Start your workout with leg exercises. Starting position: feet shoulder-width apart, arms on your sides. Squat at a slow pace, but do not complete the squat. Perform 15-20 times in 2 approaches.
Next are the most problematic abdominal muscles. In addition to training your regular abs, you must not forget about the oblique abs muscles. Take a small ball in your hands, sit on the floor, bend your knees slightly. Move the ball from side to side, try to place it behind your back. Movements should be performed as quickly as possible.
It would be useful to train the muscles of the shoulders, back and arms. Regular push-ups from the knees are suitable for this. First, try to do at least 5 full push-ups; with regular exercise, you can do 15-20 of them. For additional stress on your back, use weights (even a heavy book will do).

Now that you know all the basic nuances of playing sports at home, all you have to do is gather all your willpower and start regular training. Believe in yourself and you will definitely succeed!

Video

A small set of exercises for home.

In any activity, the most important thing is motivation, and even more so in something as difficult as playing sports. Most people think that it is enough to purchase a monthly membership to a fitness club to solve problems with weight and flab.

Spent money is, of course, an incentive, but what’s the point if you can improve your own physical fitness at home, studying for less than an hour three times a week?

In this article we will answer in detail the question of how to start playing sports at home from scratch and how realistic it is.

Why is all this necessary?

Girls are usually more motivated than men, especially heading into the holiday season. And this is quite natural, because you need to get rid of excess fat accumulated over the winter, and generally get your figure in order. But pumping it up at home is quite possible!

Just start, but not from the new year, not from next month, but from tomorrow. If you have at least dumbbells in your house, great; if not, fill them with water or sand. plastic bottles, you will get an absolutely free weight training apparatus. Be sure to buy a jump rope - it costs a penny, but the quality is simply irreplaceable.

The benefits of home workouts

Many people are embarrassed by their imperfect body and therefore do not go to fitness. At home, you are reliably hidden from prying eyes, and you don’t need to purchase an expensive uniform; comfortable knitted pants (shorts) and a T-shirt will do.
You don't have to spend money on a subscription.
You won't have to waste time on the road.
You won't be disappointed that someone else does the exercises better.
You can change it yourself after one or two months, making adjustments as you master the exercises well.
If desired, you can add exercises to train specific parts of the body. A man usually wants to pump up his abdominal muscles and shoulder girdle, for a woman - thighs and butt.
Home workouts are great for losing weight, but only in combination with a balanced, balanced diet and proper sleep and rest patterns.
You will quite quickly feel an increase in vitality and immunity, and after a quality workout, you will feel not only fatigue, but also “muscular joy.”
Self-esteem and self-esteem will increase.

Compiling a set of exercises

All this, of course, is wonderful, but how can you start playing sports at home from scratch? First of all, you need to create own complex exercises.

In addition to a jump rope and homemade weights, men will find it very useful, which can be found in almost every yard, and for women, exercises with a hula hoop (hoop) to get rid of fat deposits on the stomach and sides.

To make your figure look harmonious and proportional, select exercises for all muscle groups, but such that they can be performed without additional equipment at home.

Here your main assistant is the Internet, where you can find exercises for any muscle group and for any level of training (in your case, it will most likely be an entry level).

Even the simplest exercises at first glance require precise adherence to technique. Be sure to find a video on our website or on the Internet showing how to perform this or that exercise, then your classes will be truly effective.

And don’t forget about the warm-up: 5 minutes of jumping rope, swinging your arms and legs, and a few squats will be enough to warm up well.

After this, move on to the main complex. The interval between approaches is 1-2 minutes, no more, and you don’t need to sit or lie down, but just walk around.

Best ways losing weight

Simple exercises for beginners

– great workout for legs. They need to be performed slowly, smoothly, slightly tilting the body forward, slightly arched in the lower back.

Hands in front of you or behind your head, feet shoulder-width apart, feet do not come off the floor. Once you're comfortable with regular training, you can perform squats with weights: a bottle in each hand or holding one with both hands in front of you. 3 sets of 10-15 squats.

Useful for several people at once muscle groups: shoulder girdle, arms and back. Place your toes and hands on the floor.

Depending on how wide your arms are, the main load falls on different muscles, therefore, it is advisable to do 3 approaches (start with 8-10 push-ups and increase them to 20), placing your hands at different widths in each approach.

A very simple exercise for the most problematic abdominal muscles. Sitting on the floor, bend your knees slightly. Move the small ball from side to side, trying to get it behind your back. Do the exercise as quickly as possible.

At first, training will be completely exhausting, so do it every other day. But gradually you will get the hang of it, especially when the results become noticeable: fit figure, strong muscles and reduced body fat.

You can build a toned and seductive body at home, without spending money on gym memberships. To select a complex effective exercises, you need to know the characteristics of your own body, and understand which areas need to be corrected, and which areas need to be kept in good shape.

It's time

To achieve visible results, it is not enough to wave your arms once a week during breaks between TV series. Training should be regular, lasting 30–40 minutes. It is necessary to set aside time in the evening or in the morning when you can be alone with exercise, and not check every 5 minutes whether the soup has boiled in the kitchen, and whether it’s time to load a new portion of laundry into the washing machine.

Important: You need to fully devote yourself to your studies so that they do not seem tedious or tiring, and bring results. Train at least 4 times a week, ideal– daily.

Makeshift gym

It’s better to practice in a spacious room where you don’t have to bump into furniture or try not to touch the chandelier with your hands. If the house is filled with bedside tables and chairs, you can move light objects to the side and return them to their original position after training.

The equipment does not have to be expensive. A small rubber mat is enough if the floor is parquet or laminate. If there is a huge carpet under your feet, you can put a rug or thin blanket on top.

It’s good if there are a couple of dumbbells in the house, but don’t despair when the apartment is empty and there’s no money to go to a sporting goods store. Ordinary plastic bottles are used as weighting agents: they are filled with water or sand. The alternative is ordinary land.

Over time, you can replenish your arsenal with fitballs and ordinary jump ropes.

Important: There are a lot of exercises that do not require additional accessories. Your own weight and the desire to improve your body are enough.

Sports uniform

When working out at home, you don't have to look stylish or stunning. The main and only requirement for sportswear is convenience and practicality. Elastic trousers or shorts that stretch well are suitable, plus a loose T-shirt or T-shirt that does not restrict movement.

If it is convenient to practice without clothes, and such appearance does not shock your husband, or there is no one at home, you can get rid of everything unnecessary. But you should still leave on socks that will protect your feet from cold and blisters.

Important: If you need to get rid of belly fat, you should wrap problem area woolen scarf or scarf. Thanks to the fabric, sweating increases, and subcutaneous fat gradually melts.

Preliminary studies

People who find it difficult to work on their body at home are advised to keep a special diary.

It is worth writing in it:

The maximum number of push-ups that could be done on the first day.
Initial weight.
Waist or buttock measurements (depending on which part of the body is to be corrected).

After 2 weeks of classes, make a comparison, and if your performance has improved, praise yourself for your efforts with cosmetics or a beautiful thing.

On the edge of possibilities

Training must be intense, otherwise the effect will be zero or minimal, but beginners who last did push-ups in the tenth grade are recommended to start with light exercises.

For the first 2–3 days, limit yourself morning exercises or evening warm-up, gradually introduce squats and push-ups. 3 sets of 2–4 repetitions with short breaks are enough. It is recommended to monitor your pulse. The maximum frequency of strokes can be calculated by subtracting the current age from 220.

Example: A 30-year-old person should not exceed 180–190 beats/sec. When performing cardio training, stay at the level of 100–130 beats.

Important: Do not overload the body on an empty or full stomach. The optimal time for exercise is 1–1.5 hours after a light snack.

Complex 1: Tabata Technique

You will have to spend 4 minutes a day, which is equivalent to 2 hours of training in the gym. You need to give preference to one thing: squats, abdominal loads, push-ups or a regular plank.

Scheme

Be sure to do a 5-minute warm-up to warm up your body.
Time yourself to do 20 seconds of quick push-ups or squats.
Stop for 10 seconds to catch your breath and relax a bit.
At least 8 repetitions with short breaks.

Loyal option for beginners:
During the first 2 weeks, you need to perform the exercise for 3 minutes, and allocate 2 minutes for rest. At least 3 repetitions. Give only 80% so that the body adapts to new loads.

Complex 2: Fitball

Balancing on the ball develops the muscles of the hips, back, arms and abs. Exercises are useful for people who spend a lot of time at the computer.

Saddle up the equipment with your feet on the floor. Your knees should be bent at right angles. Straighten your back and tighten your abdominal muscles as much as possible. Sit in this position for 5 seconds, then relax. Minimum 6 repetitions.
Stand with your legs wide apart. With outstretched arms, grab the ball and hold it in front of you. Slowly lower yourself down, squeezing the equipment, and lifting it up. Returning to the starting position, lower your arms sports equipment. The minimum number of repetitions is 10.
Take the starting position on your back, straightening your legs and stretching your arms above your head. Squeeze the ball with your upper limbs. Simultaneously raise and lower your arms and legs without lifting your lower back from the floor. Sports equipment must be transferred from the upper limbs to the lower ones, and vice versa.
Place your ankles on the exercise ball so that your knees are bent at a 90º angle. Clasp your hands and hide them under the back of your head. Tighten your abs and lift your head and shoulders off the floor. The lower back lies on the ground. Freeze for 2-3 seconds and lie down slowly.

Complex 3: Works the whole body

You will have to spend 40–50 minutes training. Start with a light warm-up, and then do exercises for all muscle groups.

Buttocks and thighs:

classic squats and plies;
swing your legs back and forth and to the sides;
raising lower limbs, lying on your stomach.

Press:

twisting, the lower back should not be lifted off the floor;
bending to the sides with your hands behind your head;
raising the legs in a supine position.

Arms and chest:

Mandatory push-ups from the floor and wall;
armed with dumbbells, raise upper limbs to the sides, standing straight or leaning forward;
a plank that engages your arms, chest and back, and abdominal muscles.

Nuances of home training

It will be more fun and easier to study if you choose energetic music. To keep your body in good shape, you can dance every day instead of exercise.
Yoga is a godsend for lazy housewives who want to lose a couple of kilograms and develop flexibility.
In order not to give up training at an early stage, it is useful to make friends in in social networks with like-minded people to whom you can brag about your successes and ask for advice.

Modeling an ideal body at home is no more difficult than in the gym. It is enough to set a goal for yourself, choose a complex ideal exercises, and add everything proper nutrition. And in order not to break down and quit classes initial stage, you can introduce a reward system for small and large achievements.

Video: fitness club at home

Most of us are forced to attend work or school every day, which leaves little time for physical activity. As a result, we look at photographs of “fit girls” and “jocks” and only envy them: it seems that we will never be able to achieve such a shape, because this requires a lot of time, effort and money. It's a delusion! Sports at home are available to everyone; even without purchasing special equipment, you can achieve quite impressive results.

Health status and physical activity

The most important rule for a beginner in fitness is “do no harm!” If you have problems with the spine or joints, if you previously had serious injuries or fractures - it is better to consult a doctor before starting classes.

Sports at home are not at all as harmless as it seems at first glance. Physical education using equipment at home, without the supervision of a trainer and without insurance, can be very dangerous. Therefore, you need to start exercising with caution, gradually and smoothly increasing the load.

Starting classes at home

How to start playing sports at home, how to achieve regularity and complete dedication? After all, there is no coach or instructor with demands “over your soul”, and you have not paid for the subscription. There can only be one answer to this question - self-discipline. It is important to create motivation for yourself personally - how to do this will be discussed below.

Sports for beginners at home should not be overly active and overload the muscles. Girls can start with elementary joint gymnastics and stretching, for men to perform basic exercises With own weight. After your body gets stronger, purchase strength equipment.

Purchase of special equipment

If a person has a desire to engage strength fitness- excellent, because it will allow you to build a muscle corset and a truly beautiful body.

To exercise at home, you will need collapsible dumbbells. They can be purchased at any sporting goods store. Thanks to the comfortable handle, even a beginner can use them. The weight in them is distributed from two to thirty kg. So you can increase the load gradually and watch how your muscles strengthen and grow. Almost all basic and isolated exercises can be performed with dumbbells. If you wish, you can also purchase a barbell rack, a bar and discs for it. It is not at all necessary to buy a subscription to Gym to build muscle and slender body.

How to build your own workout

If you have at least minimal knowledge of exercise technique, then you should build home workout with dumbbells or a barbell as follows:

Monday - an exercise to strengthen the muscles of the back and abs (dumbbell rows, push-ups, pull-ups on the horizontal bar, deadlift with dumbbells or with a bar, etc.);
Wednesday - an activity to strengthen the muscles of the arms, calves and shoulders (various exercises for biceps and triceps with dumbbells, crunches, planks, calf raises, dumbbell raises to the sides);
Friday - an activity to strengthen the muscles of the legs and buttocks (lunges, squats, jumping rope, gluteal bridge, etc.).

If you don’t want to exercise three times a week, you can create a different exercise program at home. For example, on Monday, work on strengthening your arms, abs, back and shoulders, and devote Friday entirely to exercises to strengthen the muscles of your legs and buttocks. Large groups muscles are best trained in different days, V otherwise You can provoke overwork and skip the next workout according to the plan.

Sports at home for men can be not only strength training, but also athletics. You should check out the popular free program from trainer Sean T, Insanity. This is a set of athletics exercises to perform at home, which allows you to dry out and gain muscle relief. Sports at home for girls can also be either strength training or athletics, depending on the goals and existing skills. Usually girls don't want to pump up muscle mass, but they just want to lose weight.

How not to harm yourself while exercising

Simple rules How to avoid harming yourself when playing sports at home:

Always start any workout with a warm-up to warm up your joints.
Do not strive to increase working weights as quickly as possible or do as many push-ups as possible: this is often a sure way to fatigue and muscle pain.
Give up the idea of losing weight as quickly as possible - the process of gaining excess weight often takes a very long time. So why should the process of losing weight be fast?
When stretching, never make sudden movements.
Before performing any exercises with dumbbells or a barbell at home, learn the correct technique using video lessons and rehearse the exercise in front of a mirror.
Do not exercise immediately after a large meal.
If you feel thirsty during training, you cannot deny yourself the desire to drink a small amount of water.

Quick weight loss at home

At home on your own to lose weight as quickly as possible? Fitness using dumbbells is suitable for this purpose, but you should perform all the exercises as quickly as possible, and then jump rope. If the weather is good outside, you can start each day with a light jog in the fresh air. Many girls prefer to replace dinner with a run around the house before the beach season - weight loss is guaranteed.

If the goal is to lose weight, and not just build muscle, then you will have to reconsider your diet. Often executed strength exercises provokes an increased feeling of hunger, as a result of which a person not only does not lose weight, but also gains even more. so you should completely reconsider your eating habits.

The importance of proper nutrition

The importance of proper nutrition cannot be underestimated. There is a well-known saying among professional bodybuilders: “A lean stomach is made in the kitchen.” You can pump up your abs every day until your stomach hurts, and your body fat will not decrease even a centimeter. all because main secret lies in nutrition.

You should purchase a kitchen scale and weigh each portion. Most people underestimate the importance of weighing portions, and it is almost impossible to determine weight by eye. As a result, people overeat and wonder why the weight doesn’t come off.

Every day, three nutrients should be present in the diet of a training person - proteins, fats and carbohydrates. If at least one is missing, then weakness may occur, problems with well-being will develop, and the condition of the skin and hair will worsen. If a person is deficient in protein, then muscle tissue there is simply nothing to form from, no matter how hard he tries to train. If possible, you should keep a food diary - write down each portion eaten and sum it up in the evening - calculate the balance of KBJU. The required kilocalorie consumption rate for those involved in sports can be calculated in a calculator. As a rule, for girls this number is between 1200-1900 kcal, for men - between 1500-3000 kcal.

How to motivate yourself to exercise regularly

Sports at home will help you find a beautiful and chiseled figure, lose weight and build muscle. But only under one condition - if you exercise regularly for at least six months. The optimal number of workouts per week is three, the duration of one workout is one hour (including warm-up and cool-down). How to motivate yourself to do such work if you are tired at work and your household distracts you? Here simple tips:

hang a photograph on the refrigerator or in front of your desk that shows a person with the figure you dream of;
set a reminder on your phone to start your workout;
promise yourself a pleasant pastime after a completed workout (for example, going to an amusement park);
buy yourself a stylish item a couple of sizes smaller (suitable for those people whose training goal is to lose weight).

Thanks to the abundance of information about healthy life in the modern Internet space, everyone can, if not develop their own, then find a ready-made fitness program for losing weight. The fact that it is quite possible to exercise at home and lose weight has long been proven to us by many Hollywood stars and millions of ordinary housewives who have turned from homely fat women into beautiful princesses. But even they once did not believe that without the help of professional nutritionists and trainers you can get perfect figure from scratch. In order to get the desired result at home, you need 3 components:

will;
faith;
workout.

It is this foundation that is the key to your dream, because without the right psychological adjustment it is almost impossible to lose weight.

How to start?

To start the path to ideal body, organize a small space for training at home. To do this, you will need standard fitness attributes:

soft rug;
comfortable sports suit;
dumbbells;
expander

Any elements can be easily replaced with ordinary household items, for example, lay a towel instead of a rug, take water bottles instead of dumbbells. But professional sports accessories will help you create the atmosphere of a real fitness room at home and make your workouts more productive, since they are much more convenient to use.

Find the right workout space to get started with your fitness routine. It is advisable to observe the process in a mirror, and there should be no fragile, breakable objects around that can be accidentally caught.

Before training, ventilate the room, change into suitable clothes and get started!

Golden rules for home workouts

Although fitness classes will be held at home, their rules are quite professional. Remember: you are not just exercising, but are aimed at losing weight, so the training should be carried out with full dedication and high activity. At the end, you may experience a slight burning sensation in your muscles, which means you are doing everything right. If acute, sharp pain occurs, stop exercising immediately.

Don’t feel sorry for yourself, don’t try to cut yourself some slack. Set yourself a task: repeat the exercise a certain number of times, and complete it. You don’t even suspect that your powers are truly limitless! Losing weight is your main goal, follow it!

Be sure to drink water before, after and during exercise. There is no need to try to drink a whole glass in one sitting, a few sips are enough.

Follow a training schedule, exercising at approximately the same time every day. During the process, you can watch your favorite TV series, this is quite an organizing factor. This way the training will be quick and unobtrusive.

Intensive training in gym for weight loss it is recommended to do it 3-4 times a week. Since fitness classes at home, as a rule, do not provide such a load, they can be done daily. Of course, these recommendations are of a very general nature, because if you train with dumbbells at home for an hour or confidently do several approaches with many repetitions, then such a load can be equated to a professional one.

The whole body needs to be developed, regardless of which part you consider the most problematic. Remember, everything in our body is interconnected, only an integrated approach will contribute to harmonious development.

What to drink and eat for weight loss?

Everyone is already pretty tired of the topic of proper nutrition. This information is covered extensively in millions of publications and thousands of books. However, it is worth noting that no matter how active your training is, you can quickly achieve weight loss results only through a combination of diet and sports. Remember the three components of your success:

water;
healthy eating;
sport.

During active training, the body accumulates waste products and lactic acid. These toxins cause a feeling of fatigue and provoke body pain after exercise. Drinking water (at least 1 liter per day) daily will help to properly and delicately cleanse the body.

Vegetables, fruits, and herbs are important in culinary preferences. Completely avoid processed foods, mayonnaise, and sweet foods. This way you will achieve weight loss without experiencing any discomfort associated with hunger.

Exercises for home fitness

There are a lot of exercises for weight loss that you can successfully perform at home and achieve great results from scratch. Carrying out sports complex, you may think that the training is beyond your strength and such loads are unrealistic for your preparation. Don't panic. Reduce the number of suggested repetitions, but perform all exercises correctly with the same approaches.

Any workout should begin with a full warm-up. This way you will not only protect yourself from possible injuries and sprains, but also enhance the overall effect of weight loss from training, and also get rid of discomfort in the muscles.

Abdominal workout

Strengthening the rectus muscle. Lie on the floor, lock your hands at the back of your head, then smoothly lift your shoulder blades and shoulders off the floor. Make sure to keep your lower back firmly pressed to the floor. After 20 slow repetitions, take a 30 second break, then perform 2 more sets with the same interval and the same number of repetitions.

Oblique muscle training. The starting position is the same as in the previous exercise. The legs are bent at the knees, you can fix them, after which, lifting top part body, try to pull your elbow as close as possible to the opposite knee. The scheme is as follows: right hand - left leg, and vice versa. Perform 3 sets on each side of 15-20 repetitions. If your physical training allows, then it is not necessary to take breaks between approaches.

After your abdominal workout, do some stretching. In a standing position, stretch your arms high above your head, bend several times to the sides, forward, and backward.

Legs and butt workout

Taking a lying position with your knees bent, begin to lift your buttocks, resting your heels on the floor. Shoulders remain in position during training starting position, arms extended along the body. Every 10th repetition, stay at the peak of tension for several seconds, tightly squeezing your buttocks.

By doing the following workout correctly, you will give a good workout to your abdominal muscles and hips. Lie on your side and rest on your elbow, with your other arm extended in front of you to help you maintain your balance. Perform swings with straight legs. Make slow, smooth movements, try to feel the work of each muscle. Perform at least 3 approaches on each leg, varying the number of repetitions depending on how you feel.

Chest and shoulder training

Unfortunately, many girls forget about exercises aimed at maintaining the tone of the upper half of the body. It’s completely in vain, because well-groomed arms and chest are just as important as strong abs and buttocks. To tidy up the back of your arms, which is the most common area of concern, you need to do triceps exercises.

Lie down while lying down with bent arms to the floor, lift your torso. Keep your elbows firmly pressed to your body, then perform slow push-ups. To achieve the desired effect, it is enough to do 8 repetitions in 3 approaches. If you feel unbearable tension, then you can include only 4 repetitions in one approach.

To keep her breasts firm and high, every girl needs to do push-ups regularly. The simplest option: place your hands shoulder-width apart (or slightly wider), and begin to slowly lower your torso towards the floor. Keep your back straight, correctly so that your chest almost touches the floor at the lowest point. If this exercise is too difficult for you, you can focus not on your toes, but on your knees.

Of course, doing fitness classes to lose weight at home will require a lot of discipline and willpower from you. However, after a few months regular classes combined with proper nutrition, you will be able to appreciate your new body in all its glory. This goal is achievable, all you have to do is start moving towards it!