Exercises for problem areas. Fitness at home

The sun appears more often now, and with it the desire to move more. It’s time for more exercise! Especially since each of us remembers the approaching summer season. It’s time to strike confident blows on all problem areas. We together with the trainers of Booster Workout studio have selected for you several useful functional exercises that can be performed even at home.

Required equipment:

TRX loops (price: from 1500 rubles);
tape expander (price: from 1000 rubles).

Recommendations for training: perform exercises at a high pace with a minimum of 15-second rest. Do 3-4 rounds with a break of 1-2 minutes. Calculate repetitions should be relative to your fitness 12-20 times.

Índice

Press

TheTRX curl is an exercise which, despite the strong load on the oblique muscles, still puts a lot of strain on the lower rectus abdominis.

TRX fold – lie down with your arms slightly wider than shoulder width apart. Tense your torso muscles and bring your knees to your shoulders. When your knees are directly under your chest, pause and reverse the movement.

Body Rotations.

Side plank with modification (lower and raise the hip).

Lie on your left side and lock your feet into TRX loops. Raise your right arm for balance. Lift your hips off the floor. Stay in this position for 30-60 seconds.

Active load: stabilizer muscles, oblique abdominal muscles.

Back

Pull-ups on the bar.

Pulling in an incline with a rubber band.

How to choose a tape? The tape-amortizer is a kind of expander. It is called a rubber band for fitness, a rubber band, a rubber band, a tape-jacket, a rubber shock absorber or a tape expander. The resistance band has several levels of resistance. It is categorized into four levels of difficulty. Each of the four levels has a certain color:

The first level is the lowest – yellow;
The second level is easy (red color);
The third level has a medium level of resistance. It is created for more experienced athletes and is colored most often in green;
The maximum resistance has a rubber band of blue color, it is designed for professionals.

Arms

Reverse push-ups from a step platform.

Place two benches across from each other at a distance of your outstretched legs. Turn your back to one of them and place your hands (shoulder-width grip) on the edge, throw your legs over the other. Your feet don’t have to be deep on the bench (step platform), you just need to place them on the edge. This is the starting position. As you inhale, begin to slowly draw yourself downward by bending your elbows. Lower your fifth point until your shoulders are parallel to the floor (90 degree angle). Keep your elbows straight and don’t move them too far apart.

Active load: triceps.

Front chin-up with a resistance band.

Active load: deltoids.

Back lunges to TRX with arms lifted forward.

Active load: simultaneous workout of leg and arm muscles.

Legs

Gluteal bridge on one leg.

Lifting the pelvis on one leg is an easy exercise that mainly uses the quadriceps and gluteal muscles. However, the abs and back are also at work. Lie on the floor, simultaneously lift your pelvis and straight leg up to the maximum compression of the buttocks. After a second pause, on an inhalation, lower the pelvis, but do not touch the floor and repeat.

Active load: isolated workout of gluteal and thigh biceps.

When training in this mode, the results will not wait. Cardio can be added for a faster effect.