Exercises for all muscle groups

For a person who is engaged in sports without professional goals, solely for pleasure, health and beauty, it is extremely important to choose the type of training that will provide a load on the entire body. Lack of time makes its adjustments and exercises in all muscle groups, so modern complexes should be very saturated and at the same time, easily performed for people of different preparedness. In a word, we are looking for a universal complex of exercises for all muscle groups.

Compound

Let's formulate your wishes for our complex:

• the complex should promote weight loss, which means that the exercises for the main muscle groups, in part, should be aerobic;
• it should promote the tightening of forms (the press, hands, buttocks, thighs), which means that we also need strength exercises for different muscle groups;
• including the complex should work on the abdominal muscles, arms, shoulders, back, chest, legs, buttocks .

And most importantly, all this should take no more than half an hour!

Exercises

Our complex contains exercises for each muscle group, and takes even less than ten minutes. Therefore, do not be lazy, do it every day and reach the limits of your boundless dreams together with us!

1. Warm up - jumping aside, hands apart. We collect hands and feet together.
2. We press ourselves back to the wall, roll down to the right angle in the bend of the knees. Fix the position for 30 seconds.
3. We do push-ups. Pay attention to the correct position of the body - from head to toe, one straight line, hands strictly under the shoulders. For relief, you can push your knees. We do push-ups for 30 seconds.
4. We lay down on the back, hands behind the head, legs bent at the knees, tear off the head, shoulders, partly the thoracic part from the floor. Chin looks up, hands do not reduce - 30 sec.
5. We take a chair, put one foot on a chair, then pull up the second, rise and lower our legs in turn. Hands on the belt, we work 30 seconds.
6. We rest our hands on the chair, our legs are stretched forward, bent, squeezed back to the chair - 30 sec.
7. We carry the bar - we keep the body on the forearms and toe cap. Fix the position for 30 seconds.
8. Running in place, raise your knees as high as possible. We work additionally and hands.
9. The falls forward. The knee of the front leg does not go beyond the socks. The front leg is bent at right angles. We perform alternately on both legs.
10. Side lath - the weight is held on the right (after the shift, on the left) forearm and the lateral surface of the same foot. Fix the position for 30 seconds. We repeat to the other side.