How To Pump The Body In Just Half An Hour? Effective Home Workout Exercises

How To Pump The Body In Just Half An Hour? Effective Home Workout Exercises
How To Pump The Body In Just Half An Hour? Effective Home Workout Exercises

Video: How To Pump The Body In Just Half An Hour? Effective Home Workout Exercises

Video: 30 Min FULL BODY DUMBBELL WORKOUT at Home | Muscle Building 2022, December
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You can work out all the muscles for half an hour a day.

In the modern rhythm of life, there is often not enough time for long studies. But what if you still want to add sports to your routine? In order to keep your body in good shape, you don't have to spend long hours in the gym. Together with trainer Ekaterina Nekrasova, we have prepared an effective home workout program for the whole body. You don't even need sports equipment to complete it.

How to Exercise?

All exercises are performed in a circle. Each must be done within 60 seconds or repeated 20 times. Take a 10 second break between exercises. After completing the circle, you must take a break for one minute.

"Caterpillar"

Starting position: standing on the floor, lower yourself onto your hands, slightly bending your knees.

Move step by step with your hands on the floor, reaching the position of the plank on straight arms. Lower yourself onto your elbows and then straighten your arms again. Move back until you return to the upright position.

Touch Corner

Starting position: sitting on the floor with support on the buttocks, arms extended along the body parallel to the floor.

While in this position, alternately touch the floor with your feet. At the same time, the back should be slightly rounded, and the press should be tense to eliminate stress on the lower back.

Back lunges

Starting position: feet shoulder-width apart, hands locked in front of you.

Step back onto your toes, keeping your weight on your front leg. As you inhale, do a squat on one leg, bringing your thigh to parallel with the floor. As you exhale, push yourself upward, straining the buttock of the leg in front. Then return to the starting position.

Push-ups with transition

Starting position: kneeling in a plank, the back is in a natural position, the pelvis is lowered, the palms are in projection on the bottom of the chest, slightly wider than the shoulders.

While inhaling, perform a push-up, while exhaling, bring the body to its original position. Then take a hand step to the side and repeat the push-up.

Jumping out of the squat

Starting position: feet hip-width apart, hands on hips or in front of you.

While inhaling, do a squat parallel to the floor with your knees pointing towards your toes. As you exhale, jump out and then return to the starting position.

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