Functional training at home. Exercises for girls

Sport is an important part of a healthy person’s life. It helps you feel better and keep your whole body toned, and prevents you from gaining excess weight. If you do not have the opportunity to work out in the gym, a great solution to the problem will be training at home. But how to properly organize the whole process so that the effect of the exercise became visually noticeable?

Especially for you, under the careful guidance of trainers of Booster Workout interval training studio, we have compiled a set of exercises. Each of them can and should be included in your circular functional training to make it rich and effective. Play with the speed of the exercises, time intervals, alternate between static and intensive work. To perform this complex we will need dumbbells.

If dumbbells are not at hand, and you want to start training right now, you can replace them, for example, with water bottles.

Obsah

Press with forearm extension from behind the head

From the starting position you should do a dumbbell press, then bend your arms, lowering the dumbbells behind your head, straighten your arms and return to i.p., slightly bending your legs to relieve the load on your lower back. This works the deltoids and triceps.

Ťahanie činky po pás v predklone

In the starting position (bent over with bent legs) dumbbells are at the level of the knee joints, pointing the elbows back and bringing the shoulder blades together, pull the dumbbells to the waist. While in an inclined position, tense the abdominal muscles to avoid strain on the lower back.

Stretching and bending the torso with dumbbells or other weights

The main task is to keep the lower back pressed to the floor, so there is no phase in this exercise where the abdominal muscles relax.

Standing hip extension with elbow rest

Dumbbells or other weights clamped in the knee increase the effectiveness of the exercise and at the same time determine the correct amplitude of the movement. The exercise is aimed at working the gluteal muscles.

Ski Jumps

The exercise is performed by jumping from side to side, resembling the movement of a skier. The exercise is aimed at increasing HR, intensity and working leg muscles. It can be performed in series of 30-45 seconds in 3-4 approaches with a rest of 20-30 seconds between approaches.

We hope that this constructor will help you organize training at home, because almost every girl dreams of a beautiful figure, and these exercises will help you to be in great shape!