There are weight training, suitable for home. They are aimed at correcting the figure and working out the main problem areas. Increase the muscle volume with such training, most likely, will not work, because this requires more serious equipment.
Strength exercises at home
Before performing a home complex, you must necessarily warm up to bring about muscle tone and reduce the risk of injury. Consider several popular exercises for home training.
- Planck . Basic strength exercise, which gives a load on different muscles. Place yourself on the floor, focusing on the elbows and socks. The body should be straight and taut. It is recommended to hold this position for a minute for three approaches. This power exercise with its own weight can be complicated, for example, by stretching an arm forward or lifting your leg up.
- Gluteal bridge . Place yourself on the floor and pull your feet to your feet, bending your knees. On exhalation, lift the buttocks upwards so that the body and thighs form an even line. For a while, hold, and then, tear off the heels, rising even higher, keeping the body flat. To increase the workload for this strength exercise for women at home, you can take a pancake and put it on the press.
- Squats with dumbbells . To take the starting position in this exercise, you should put your feet at an identical width of the shoulders. In the hands should keep dumbbells. Taking a breath, you need to slowly go down before the buttocks are parallel to the floor. On exhalation, again, slowly go up. It is important not to move your feet and in any case not to tear them away. It is worth replacing that if you fall below the parallel, then the load on the buttocks increases.
- Divorce of hands with dumbbells . This power exercise at home for women gives a good load on the muscles of the back. Accept this position: the legs at the level of the pelvis are bent slightly at the knees. Bend forward, bring the shoulder blades and keep your back flat. Pull up the stomach, hands with dumbbells should be slightly bent at the elbows, and keep them in front of you. Raise your arms to the sides, pointing your elbows up.