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These basic exercises, including the maximum amount of muscle groups, will help you quickly lead yourself. Regardless of whether you lose weight or, on the contrary, you gain muscle mass. They are absolutely versatile and suitable for both women and men. It all depends on your physical training.

Before proceeding to the analysis of the most effective exercises at home, we want to remind you of one important truth. Whatever purpose you have pursued, first of all, correct your food. Perhaps not unnecessary and various sports additives will be. But do not forget, before their use it is better to consult with a specialist.

Planck

Planck is a universal exercise that involves almost all types of muscle groups. The plank is well trains the press, tones the muscles of the buttocks, hips and shoulder belts. There is a great set of variations of planks: lateral, on bent elbows, with a leg raised or hand, with weighing or on phytball. Complete yourself the task gradually, starting with the classic version on the elongated hands.

Squats

Classic squats are included in almost all training programs. You can also perform them with dumbbells, which will only strengthen the positive effect of the exercise. To avoid unwanted load on the knee joints, we advise you to crumble from one dumbbell, spreading your legs. Such squats are often called in the style of "Plie". I burn the maximum amount of calories and increase endurance will help the exercise of Berp. But you need to be careful. Berty beginners should not be performed. Praise your knee joints.

Fallen

Fucks are one of the best exercises to study the buttocks at home. There are several options for this exercise: drops forward, back, side, cross. Over time, you can complicate the task and take the dumbbells. Also worth paying attention to the Bulgarian lunges. This is a complicated version of classic attacks. In this embodiment, the back leg is put on a bench or chair. Such an exercise makes it possible to develop the jagged muscles isolated and give them a relief form.

Push ups

No doubt, push ups - the most effective exercise for the study of breast muscles and hands at home. If you are hard and you do not have enough physical training, read the knees. If you, on the contrary, you need to complicate the task, do push-ups with cotton. In order to more effectively work the breast muscles and make them more outlined, put the palms not under your shoulders, but a little more wider. The wider you will put your hands, the greater the load will feel the thoracic muscles.

Twist

Twisting helps you keep the press muscle in tone. This is a fairly simple and effective exercise. Direct twisting, side, reverse, diagonal, double, so-called, "book" - this exercise also has a lot of useful variations. To enhance the scrolling effect, you can perform on the phytball. However, this is quite difficult and athletes from the average and higher preparation.

As you can see, there are dozens of diverse efficient exercises at home. Their choice, first of all, will depend on your physical training and the equipment you have. For constant progress, you need to constantly master new variations and leave what your body is already accustomed to.