How to achieve a beautiful body and not go broke

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Exercising in a fitness club or equipped gym is not cheap. We will tell you how to achieve a beautiful and healthy body without spending money.

According to the quantity and quality of services offered, sports facilities can be divided into three categories: budget, business class and elite. The average cost of an annual subscription in the halls of the lower price segment in large cities is 30 thousand rubles. The price tag for business-class centers (more exercise machines, there is a pool or sauna) starts from 40-60 thousand rubles. Annual cards to elite fitness clubs (personal trainer, massage, SPA and other bonuses), as a rule, cost more than 100 thousand rubles.

Not everyone can afford such a waste. In this case, as well as if you do not like, do not want or do not have time to visit a fitness club, they will help you achieve a beautiful body.

Exercises for the legs

Leg workout is the foundation. The largest muscles of the body are located on the legs. Their level of fitness affects overall physical fitness: weak legs do not allow them to fully perform exercises for other muscle groups. Not to mention the aesthetic side of the issue. Fitted legs are simply beautiful.

For training at home, the following leg exercises are recommended:

• squats;
• squats with an emphasis on the wall;
• jumping squats;
• sit-ups in the "Clock" lunge;
• lunge squats with leg raises;
• lunges;
• jumping in the lunge;
• curtsy lunge;
• exercise "Pistol";
• lifting steps;
• rise with an inclination;
• raising the legs from the "kneeling" position.

Hand exercises

Hands are always in sight. Unlike other body parts, they are more difficult to hide under clothing. As a rule, men train their arms for a beautiful relief, and women - to get rid of sagging muscles.

For home workouts, the following types of hand exercises are offered:

• exercises for triceps;
• diamond push-ups;
• exercise "Boxer";
• stabilization exercises for the shoulders;
• circles with hands.

Exercises for the back and chest

If a person trains his back and chest on different days, he is a beginner. Experienced athletes know that antagonist muscles should be developed in pairs. Otherwise, you can get stooped shoulders: the back will not support the pumped chest.

Balance exercises you can do at home without equipment:

• push ups;
• push-ups "Dolphin";
• Donkey kick exercise;
• handstand push-ups;
• push-ups "Judo";
• exercise "Flight in reverse";
• exercise "Superman";
• lifting arms and legs.

Exercises for the whole body

This set of exercises is right for you if your goal is to maintain your overall fitness. You can do them not only at home, but also, for example, on vacation or business trip. They do not require special equipment. The only "weapon" is your body weight.

• exercise "Inch caterpillar";
• jumping with a fold;
• bearish crawl;
• polymetric push-ups;
• climbing stairs + biceps;
• exercise "Mountaineer";
• exercise "Strike";
• exercise "squat";
• bar;
• push-ups in the bar.

Another option for home workouts for the whole body is static exercises. They are also performed without additional weight. Static develops strength, teaches you to feel the muscles and strengthens the ligaments.

Exercises for the press

The work on the abs and sides is difficult and painstaking. A huge number of muscles are involved, which also help maintain a beautiful posture and normal functioning of internal organs. Therefore, not only women strive for a beautiful belly, but also representatives of the strong half of humanity.

Below you will find six “simple” abdominal and side exercises that you can do at home.(The "simple" ones are not in vain in quotes: if these muscles did not work before, even the classic abs exercise will be difficult to perform.)

Relaxation Poses

The ability to relax is an equally important part of training. These exercises release tension and remove the clamps from the back. Fulfilling them is not only useful, but also enjoyable.

Fitness ladder

If you don't have time for complex workouts, then check out the Fitness Ladder program. Its implementation requires no more than 10-15 minutes a day.

The fitness ladder consists of 48 steps, each of which represents a certain number of repetitions of five exercises. The first 15 steps are an introductory test, these are lighter options for the next level, which takes from 16 to 48 steps.

The speed of passing the steps depends on the initial physical fitness. In addition, you can speed up or, on the contrary, slow down, depending on how you feel. The only condition is that you need to do it every day (except for illness). A step is considered passed when you can easily complete all the exercises. For starters, you can allocate one week for each step.

Unusual inventory

Most of the above workouts do not require any exercise equipment. But the advantage of training at home is also that various, often household items can be used as inventory. For example, towels.

Or paper plates.

Gliding is a fitness direction in which all movements are made by sliding the arms or legs along the floor surface.

At the same time, almost all muscle groups participate in the work, balance, speed, endurance develop well, and familiar and familiar exercises open up from a new side.

Special gliding discs are on sale. But they can be successfully replaced with conventional disposable plates. Paper slides best.

Sports for moms

Another benefit of home workouts is accessibility for everyone. This is true for young mothers who have no one to leave their baby with. Women after childbirth want to put the body in order. But there is no time for travel to a fitness club, and, as a rule, there is no free money either. How to be? To deal with the baby in your arms, literally and figuratively. At least, this is what one of the readers of Lifehacker, Marina Fedotova, does.

Childbirth loomed ahead … And, as it seemed to me, unrestrained immersion in a child with the obligatory attributes in the form of an unwashed head, a stretched dressing gown and - oh, horror! - excess weight paired with the inability to get rid of it. After all, I was not supposed to have a nanny, my husband left for work at 8 in the morning and returned exactly 12 hours later, and my parents were far away. That is, it was not possible to leave the baby in someone else's care to go to the gym.

Moderate exercise has been shown to prolong life. If you devote only 15 minutes a day to physical activity, then you can add at least 2.5 years to your personal timekeeping. It's worth a workout sweat. Plus, as you can see, you don't have to visit expensive clubs and gyms to keep fit.

Workouts at home are available to everyone!

To wrap up and complement the above, here are seven of the best YouTube channels for practicing at home.