4 exercises that will make your whole body work even at home

4 exercises that will make your whole body work even at home

4 exercises that will make your whole body work even at home
4 exercises that will make your whole body work even at home

It is possible to pump all muscle groups quickly and without leaving home. This requires only 4 exercises and 2 training systems to choose from.

The author of the system is Albert Mateni. He is one of the owners of the most famous hall in New York. According to her, you should start with the maximum number of repetitions. This way you will get the most stress at the peak of your capabilities. And then with a calm mind and a clear conscience you can do the exercise less times.

You only need to train 2-3 times a week. To do this, you will need dumbbells weighing 3-4 kg. at home, they can be replaced with water bottles or buckwheat packs. The exercises should be performed in the exact order in which they are given. Pauses between them are not allowed. But you can rest between repetitions.

We did 5 repetitions of each exercise - we rested for one minute. Now the second approach is 4 repetitions for each exercise. A minute of rest. The third approach is three repetitions, respectively. The fourth approach is 2 repetitions. And the last - one by one.

If you still plan to work out in the gym, then you should also do this 2-3 times a week, but use dumbbells of different weights. This will allow you to achieve maximum effect in the shortest possible time.

In this case we work according to the same scheme, only we change not the number of repetitions, but the weight of the shells. We did each exercise 5 times with maximum weight, resting for a minute. The second approach is already done with dumbbells 10-15% lighter. We are relaxing. And we repeat three more times, gradually reducing the weight.

When we start training to the limit, we activate the maximum of muscle fibers. This is how our strength develops. The load will be reduced, but these fibers will continue to work. In this way we increase the duration of the training. It turns out that we achieve the best result in the shortest time. So, it's time to move on to practice.

EXERCISE 1

Stand up straight with your legs wider than your shoulders and lift the dumbbells to your shoulders so that your palms are facing each other. We sit with our pelvis back. Our goal is the thighs parallel to the floor.

We push off with our heels and stand up. At the same time, we squeeze the dumbbells over our heads. We return to a sitting position.

EXERCISE 2

We stand up straight, legs are the width of the pelvis. The arms are lowered on the body.

We step back with our right foot and descend into a relegation. To do this, bend your left leg at a right angle.

We push off with the left foot and rise to the starting position. We change legs.

EXERCISE # 3

We stand up close, lying on dumbbells. We place our legs a little wider than the pelvis.

Tighten the press and, holding the body, pull the dumbbell in the right hand to the chest.

We slowly lower it back. Change your hand.

EXERCISE 4

We stand up close, lying on dumbbells. We place our legs a little wider than the pelvis. Tighten the press and bring the right knee to the elbow of the same hand. We pause and return to the starting position. We change legs.