Functional training at home. 5 effective exercises from a trainer

In order to keep fit, you don’t have to go to the gym on a regular basis. In fact, you can do functional training at home. All you need is a desire and a little free time. Together with World Class trainer Denis Ermolaev we show you 5 effective exercises, the correct execution of which will allow you to load various muscle groups without leaving home.

Alternating back lunge with knee raise

Exercise for gluteal muscles, quadriceps and the back of the thigh.

Starting position: legs at the width of the pelvis, shoulder blades brought and lowered, abdomen tucked.

Technique: take a step back, bending the legs at the knees to a comfortable tension in the area of the posterior surface of the thigh and buttock. At the same time tilt the body slightly forward. Returning to the starting position, bend the thigh.

The most common mistake in performing lunges is to start the exercise by bending the knees. It is important to start the movement by moving the pelvis backwards.

Shoulder press while standing in a bend

Exercise for the broadest and rhomboid muscles, spine extensors, quadriceps lumborum.

Starting position: legs at the width of the pelvis, slightly bent at the knees, back straight at an angle of 45 degrees, arms stretched forward, stomach tucked.

Technique: keeping the back straight, bring the shoulders to the body. Lower the shoulder blades and shoulders, directing them to the pelvis.

Shoulder bridge

Exercises for the gluteal muscles, the posterior surface of the thigh, the quadriceps lumborum.

Starting position: lying on your back, hands on the floor. One leg is bent at the knee, the second leg is kept straight on top. The shoulder blades are brought and lowered, palms facing upwards. The foot of the supporting leg is pressed to the floor, the heel of the other leg – above the pelvis.

Technique: on exhalation lift the pelvis, straightening into a straight line from the knee to the shoulder. An easier variant of the performance – with two legs.

Side plank with hip raise

Exercise for the gluteus medius, tensor of the thigh broad fascia, stabilizers of the shoulder.

Starting position: the elbow is under the shoulder joint. The lower leg is bent at the knee at a right angle. The upper leg is straight, toe pointed towards yourself, the body is stretched in a straight line from the shoulder to the knee.

Technique: on exhalation lift the pelvis and thigh, resting on the knee. Try to lift the pelvis up.

The main mistake in performing the side plank is the wrong position of the elbow. If it is not under the shoulder during the movement, the body line is “broken” – the pelvis shifts back.

Push-ups while lying down

Exercise for large pectoral and deltoid muscles, triceps, anterior dentate muscle.

Starting position: hands at shoulder width, stomach tightened, buttocks tensed, legs straight.

Technique: on the inhalation lower to an angle of 90 degrees in the elbows, on the exhalation return to the starting position. Elbows move to the side and slightly back, forearms – perpendicular to the floor.

Each exercise is performed for 30-45 seconds and without rest we proceed to the next one. The pause between circles should last 1 minute. In total you should perform 2-4 circles.