How to train all muscle groups without equipment: home workout for the whole body

How to train all muscle groups without equipment: home workout for the whole body

How to train all muscle groups without equipment: home workout for the whole body
How to train all muscle groups without equipment: home workout for the whole body

Warm-up

Raise your arms when inhaling and lower them when exhaling. Then tilt your head down, up and to the side. Rotate your shoulder joints back and forth. As you inhale, spread your arms out to the side and stretch backwards as you exhale, round your back and stretch forward. Then, as you inhale, stretch and stand on your toes as you exhale, stretch your arms forward and round your back.

Warm-up

Spread your arms out to the side, place your legs wider than your shoulders, turn left and stretch in that direction for your right arm. Repeat on the other side. From the same position, reach with the right hand to the toe of the left foot, and then with the left to the toe of the right foot.

Exercise 1: back kicks

Starting position:  standing on the floor or on a gymnastic mat.

One foot is firmly planted on the ground, the other is pulled back and you touch the floor with your toe and knee. Then lift and bend at the knee. Repeat with the other leg as a pivot.

gymnastics

Exercise 2: lifting the pelvis

Starting position:  lying on your back, arms extended parallel to the body.

Bend the left leg at the knee, place the right leg on top so that the ankle of one leg rests on the knee of the other. Raise and lower the pelvis, keeping your hands on the floor. Do the same with the other leg.

Exercise 3: push-ups

Starting position:  lying down.

The palms rest on the floor, the fingers pointing towards the head. The knees and toes of both feet are in contact with the floor. Do push-ups. Choose a comfortable range of motion.

pushups

Exercise 4: crunching

Starting position:  lying on your back, legs bent at the knees and slightly apart.

The hands behind the head, with a low body, touch the right ankle with the right hand and the left with the left.

Exercise 5: dynamic board

Starting position:  lying down.

The palms under the shoulder joints rest on the floor, the hands are straight, the fingers are directed forward. The fulcrum is in the palms and socks. First move one leg to the side, then the other. At the same time, the pelvis remains immobile.

How to do the exercises correctly can be seen in the video of the "Championship".

Do another round of exercises. Subsequently, the number of laps can be increased if you think that the load is not enough.