Home workout program for all muscle groups. A basic set of exercises for all muscle groups

A set of exercises for all muscle groups at home for men , as well as for women, is the subject of careful searches and the reason for many hours spent on the Internet.

Many are looking for a way to achieve this.

We have good news: such exercises really exist!

All that is required from you is desire, ability to work, a little free time and space.

And no tedious journey to the gym and back, no monthly membership fees.

Train with Life-Reactor and you will see that achieving your goals is more than possible!

Circuit training is ideal for home fitness

The concept of circuit training is already quite old.

The system was first developed and presented to the general public in the now distant 1953 by prominent scientists from the University of Leeds.

The system was developed taking into account data obtained practically in laboratory conditions!

The number and duration of exercises - everything was subject to meticulous study.

Subsequently, circuit training was well received by professional athletes and became an important part for millions of people.

The main feature of such a system is its amazing simplicity: the exercises that it includes are (twisting, squats, push-ups, and so on).

You don’t need any improvised means, and even a beginner who is familiar with the sport only from television programs can master the technique of performing the complex.

Circuit training helps strengthen and develop all muscle groups, as well as train the cardiovascular system at the proper pace of exercise.

At the same time, you can select exercises and the number of approaches at your discretion, acting on the principle of a designer.

You decide on the goal, select the exercise parts you need and put them together, resulting in a finished design!

Circuit training is suitable for absolutely everyone and can be easily adjusted to suit you:

1. Your physical form leaves much to be desired. Classic circuit training involves a chain of 8-10 exercises. If you feel that this is too much, reduce their number to 6-7. Optimal rest time for beginners: 40 seconds. The entire set of exercises should be completed in 45 minutes, no more.
2. Your fitness is fine and you feel like you're underperforming. Perhaps you have been monitoring your health and there is no reason for high stress on your cardiovascular system. Then the classic circuit training can be somewhat complicated. Increase the chain of exercises to 12. Focus only on speed and forget the number of repetitions. Give yourself a time period of 30 seconds for each exercise and do it to the maximum. Between different exercises, either give up resting completely or reduce it to 10 seconds.
3. Your main goal is to lose weight, but your endurance is fine. Alternate between cardio and strength training. If the complex includes walking in place, replace it with intense running. Perform each exercise for at least 30 seconds.
4. Your task is to gain a beautiful figure, like fitness models. Then strength exercises and stretching are your everything. Focus on squats and crunches.

A set of exercises from Life Reactor

If you are inspired by the ideas and can’t wait to get started, then start with the system we have developed.

It is equally suitable for both beginners and people with sports experience. As part of our circuit training, you will be able to assess your strength and achieve first results.

The complex consists of 8 quite, which will need to be done 20 times.

After completing a circle, rest for a few minutes and begin the next one.

In total you will need to complete 3-5 such circles. Let's get started.

Exercise one. Squats with half-toe raises

1. Take your starting position standing. Your arms are relaxed and lowered along your body, and your feet are shoulder-width apart.
2. Start the exercise only while inhaling. Gradually bend your legs at the knee joints until they form a right angle. Stretch your arms out in front of you, palms down.
3. Exhale and at the same time rise to the starting position. When you reach the top point, rise up so that you stand on your toes.

Exercise two. Lunge and arm press

1. Take your starting position. To do this, place your feet shoulder-width apart, then take a step forward with one foot, bend your knees slightly. Place your hands so that your palms are higher than shoulder level. Bend your elbows.
2. Do the exercise while inhaling. First, squat down, as if squeezing out the space in front of you with your hands. The movements are similar to those performed during the bench press.
3. Return to the starting position while exhaling.

Exercise three. Push ups

1. Nothing complicated. Classic push-ups, familiar to everyone from school physical education. Take the starting position: lying on your palms and toes. Your body should be absolutely perpendicular to the floor.
2. As you inhale, lower your entire body at the same time. Try to keep your chest touching the floor.
3. As you exhale, lift your body to the starting position. The work is done through the triceps, pectoral muscles and elbow joints.

Exercise four. Reverse push-ups

1. Starting position: sit on a chair. Its seat should be large enough so that you can place your palms on the sides of your hips.
2. As you inhale, move your pelvis forward and squat as low as possible. As you exhale, return to the starting position. Use your elbows as leverage.

Exercises five. Crunches

1. Lie on your back and place your hands behind the back of your head. Interlace your fingers together. Bend your knees and place your feet slightly wider than shoulder-width apart.
2. As you exhale, lift your shoulders off the floor, remembering to tense your abdominal muscles, and then return to the starting position.

Exercise six. Diagonal crunches

1. The starting position is the same as in the previous exercise.
2. As you exhale, again lift your shoulders away from the pelvis, tighten your abdominal muscles, but now stretch your left shoulder towards your right leg.
3. Return to the starting position and repeat the twist, only this time in the other direction.

Exercise seventh. Leg and arm raises

1. Take the starting position lying on your stomach. Stretch your arms in front of you.
2. Lift your legs and arms off the floor at the same time. Hold this position for a couple of seconds, then return to the starting position.

Exercise eight. Plank

1. One of the most effective exercises, which is necessarily included in the training program of representatives of a wide variety of sports. So, the starting position is a lying position. Use your elbows and toes for support.
2. You need to hold yourself in this position for 45 seconds.

Perform the exercises sequentially one after another. Work at the same pace and monitor your heart rate.

You should not suddenly change from one speed to another. Remember, technique and pace are everything.

Without them, circuit training will be a regular morning workout..

A little about the iron corner and why it needs to be equipped for better sports results

The results of circuit training can have a very unexpected effect on you.

If you previously treated fitness room visitors with a skeptical look and a condescending smile, now you can imagine yourself in their image.

Chances are you'll like it. Then there will be an irresistible desire to move from dreams to action.

What is needed for this?

Of course, the most obvious solution is to purchase a membership to the nearest gym, buy comfortable leggings and get ready for work.

However, if you don’t have time or desire to go to the gym, then it doesn’t matter. Training at home is absolutely possible!

Here's what you'll need for this:

1. Dumbbells with the ability to add weight
2. Barbell with a set of weights
3. Bench

It may sound menacing, but in reality such a set will not cost that much, and you can arrange all this at home quite compactly.

If you want to try yourself as an amateur athlete, you cannot do without this equipment.

Your own weight is only enough up to a certain stage, there will be no further progress.

In this section, we will consider the general purpose of exercises, the classification of exercises, as well as complex exercises for all muscle groups.

Scrolling below, you will see these exercises for pumping up muscles, or exercises for pumping up muscles, whoever says it :)

Why do you need muscle exercises?

Everyone has long known that our body consists entirely of. Each muscle is attached to a bone by a tendon. Any movement of our body occurs through the contraction of one muscle or another, namely due to the contraction of cells.

In order for the cells to begin to contract, they must be given a command. This is what our brain and nervous system do.

The process of muscle training in general is stressful for the body.

The body fights such stress by giving the muscles a kind of stability and endurance. And the consequence of this is an increase in muscle volume, the muscles become larger and stronger.

Classification of exercises for muscles

All muscle training exercises can be divided into basic exercises and isolation exercises.

As you probably already guessed, isolation exercises for muscles involve one specific muscle group. In an integrated approach to pumping up muscles, such exercises are performed alternately.

Vector muscle exercises

Also, all exercises are divided by vector into pulling And pushing.

When pulling exercises, we have to pull something towards ourselves, or pull ourselves (for example, when)

In pushing exercises, we push some heavy weight away from ourselves or push ourselves away (for example)

Basic exercises for training muscles by muscle group

Muscle exercise will give our back and neck strength and muscle mass

Large volumes of the arms “owe” primarily to the triceps muscles

A strong, large, healthy back can be achieved by doing these exercises.

Who hasn't dreamed of a six-pack belly, a flat belly, or just a pumped one?

From the elbow to the hands, the muscles also need to be pumped, which will create the impression of arm power

These exercises are designed to give your legs strength and shape.

Which girl or guy hasn't dreamed of strong, big breasts? Exercises for the chest muscles.

Shoulder width is largely due to these armpits

The strongest and largest mouse in the hand. Beautiful biceps are a guarantee of attention

The butt becomes beautiful and inflated thanks to these types of exercises. Of particular interest

Everyone dreams of toned and beautiful arms. Exercises with dumbbells will help you achieve this goal.

You can have a slim figure without going to the gym, by exercising regularly and purposefully.

It is necessary to practice increasing loads gradually: ignoring this principle can lead to injury. Make a training plan and don’t put it off - the sooner you start implementing it, the faster you will notice the results!

A little anatomy

The target arm muscles that require loads are the biceps and triceps. These muscles are not much used in everyday life. Without receiving load, they acquire a jelly-like consistency. This applies to both men. If you work them out with the help of effective strength exercises, you can increase the volume of muscle mass, form relief and get rid of both thick and too thin limbs. If you want to make your limbs smaller and thinner, you need to stick to.

Strength training is at the forefront of effectiveness for the arms and shoulders. It must be remembered that in these exercises The shoulder joint is subjected to heavy load, which can be easily injured. Therefore, you need to strictly follow the recommendations for execution technique and work through each movement before using even a small weight.

A training set of 10 exercises

The presented complex will help to work out and strengthen as effectively as possible. It is popular and chosen by a large number of people for its simplicity and accessibility. It can be performed at home and outdoors. Exercising outdoors will provide double the benefits!

1. Swing your arms

This exercise is also for the shoulders. You should definitely start with this complex to strengthen your limbs.

We stand straight and alternately make vigorous swings with our arms up.

We perform ten exercises with three approaches.

2. Various types of push-ups

They are in first place among. They work out muscle groups harmoniously, making your shoulders and arms beautiful and lean. Variations of this movement with your own weight allow you to increase and decrease the load, as well as shift its emphasis to different areas of the muscles.

practiced most often to warm up target muscles before training. Taking a step away from the wall, we do push-ups with our hands located at chest level as many times as possible.

1. We hold dumbbells with a straight grip, feet shoulder-width apart, and tilt the body forward. The body position should be comfortable and stable.
2. Bend your elbows and pull the dumbbells up along the side of your thigh.

Repeat as many times as possible.

4. Dumbbell Curls

Simple, but one of the... The biceps receive most of the load.

1. We perform it while standing, stretching our arms with dumbbells in front of our chests.
2. We make movements in the elbow, bending and unbending it.
3. We keep our hands parallel to the floor - Only the elbow works.

To begin, do as many repetitions as possible. This movement helps a lot.

5. Standing Dumbbell Press

Perfectly works the entire shoulder girdle.

We stand straight, press the dumbbells up, while the body maintains a straight line, and the arms should be parallel at the maximum point.

We perform the maximum possible number of repetitions.

6. Plank

The best exercise to perform at home, popular among beginners and professionals. By holding an isometric and static pose, it burns calories and strengthens the abs.

Works the muscles with an emphasis on the arms. Strengthens the forearm. Many people perform this exact exercise at home to prevent the accumulation of fat deposits.

1. We lie down on the floor and rest on our toes and palms.
2. The body, extended in a line, forms a bar. We breathe freely and measuredly. Hold this position for a minute.

We repeat three times. This is great.

7. Curls behind your head with one dumbbell

Works the triceps. The muscles in this area are usually affected by those who do little physical exercise. This exercise also gives strength to the muscles.

1. Holding one dumbbell in both hands, lift it as high as possible.
2. Let's start by the head. Movement occurs at the elbow joint, the remaining parts and bodies are static.
3. We focus on how the thoracic region and the inner surface of the forearm are stretched.

8. Bent-over dumbbell raises

We work the forearms and back. The load also goes to the extensor muscles and latissimus dorsi. Helps.

1. We hold the dumbbells with our palms facing inward.
2. Bend your torso, bend your knees slightly for stability. We maintain the natural anatomical curve in the lower back!
3. We lower our arms with dumbbells freely.
4. Using the shoulder joints, we move our arms apart and bring them together. The body is motionless, only the shoulders work.

We repeat eight times.

Attention! No sudden movements should be made. This may result in sprain or injury!

9. Jumping rope

This is a universal exercise for the main muscle groups. Jumping puts a good load on the inner side of the forearm: it is usually not easy to work out!

We jump at a fast pace for ten minutes.

The exercise is in great demand and is included in many gymnastics complexes with an emphasis on the arms. It is this kind of intense cardio exercise that will help.

10. Arm rotation

You can complete the complex with this exercise, removing the load from your arms and relaxing your muscles. Such a hitch will allow you to avoid it the next day. Also used for stretching and developing flexibility.

1. We stand straight.
2. Slowly and smoothly rotate your hands clockwise.
3. We tilt the body and do small shaking with our hands.

How to train your hands and fingers?

Many novice athletes, when training their arms, underestimate the role of hand and finger strength. However, by working the extensor muscles, overall arm strength can be achieved.

It is generally customary to focus on the shoulders and forearms. But if you pay attention to training your hand, the strength of your forearm will increase.

Experienced trainers pay attention to the fact that the wrists also help to properly hold the weights and increase the impact of strength exercises on the shoulders and forearms. Classes are conducted in several areas.

Compressive force is developed using expander and tennis ball. By squeezing and unclenching them, as well as twisting the expander in the form of a figure eight, you can achieve good results in strengthening the hand. You can train anywhere several times a day.

On a note! A thick barbell or bodybar will help improve your holding power. Pinching power in your fingers can be developed by holding the plate away from the barbell with your fingertips.

• Number of exercises. For beginners, the number of exercises performed should be minimal. You need to focus on your feelings. Muscles cannot be overloaded; loads must be added gradually.
• Training mode. Only strengthened muscles can be trained in a regimen of twelve to fifteen exercises with three repetitions! This figure is average - it can be increased and decreased depending on your physical fitness, age, weight and other individual characteristics.
• Time mode. To avoid overloading your muscles, you need to exercise every other day. Muscle tissue must be restored, so daily training cannot be practiced.
• Proper diet- your first assistant. The presence of protein products and slow carbohydrates will help build a slim figure and a manly silhouette.

Attention! Remember that all advice is advisory in nature. When performing exercises, focus on your individual sensations. If an exercise clearly doesn’t suit you, eliminate it.

In order to have toned and defined muscles, you need to create a training plan and constantly follow it. You can use the arm-focused routine described above, and also consult with a sports doctor or trainer and develop individual workouts for yourself. It is important to remember that missed classes bring you back and force you to start all over again. Regular and targeted training will help you notice positive results quite quickly and achieve your goal!

A commercial gym gives you the opportunity to conduct the most varied workouts and work your muscles from all angles. But this is not the only way to see significant muscle growth! Follow this set of exercises for all muscle groups at home, using a minimum of equipment, and you will get into better physical shape while saving time and money.

When people talk about bodybuilding on forums or in fashion magazines, the dialogue and photographs tend to focus on what is happening in gyms and fitness clubs. You don't hear about Jay Cutler or Kai Greene training in the basement of their own home. If you are a competitive athlete, then a set of exercises performed in a fitness club remains the only option for stimulating various muscle groups.

Let's face the facts. Many of us who want to get in great shape, build muscle, or lose fat simply can't afford the monthly gym fees and time it takes to get there and back. We go to the store, buy a set of dumbbells, a barbell with weights and a bench. Now we have our own corner of the house where we can set goals and achieve them.

Despite the lack of exercise equipment, you can effectively perform any of the sets of exercises at home, pumping up all muscle groups, having only dumbbells and a barbell with you. This has been done for many decades in the past.

Before you start planning your "iron stronghold", there are a few things you should consider:

• Do not try to invent any new exercises to replace those that you could do in the club.
• In any case, you will need a partner who will back you up and help you squeeze in a few extra reps.
• Check the shells periodically to ensure everything is in good condition.

An effective set of exercises for all muscle groups

For each first exercise, do 2 warm-up sets of 20-25 repetitions. Try to rest no more than 60 seconds between sets. This grouping of exercises will help focus the entire load on specific muscles.

Monday - breast

Tuesday - back, abs

Our body contains many large and small muscles, which create our figure. Whether they will be beautiful, fit and harmonious largely depends on ourselves, because this cannot be achieved without physical activity aimed at various muscles. Let's look at the most important muscle groups in the human body and name the most suitable for them.

The following muscle groups are located in the front of a person:

The pectoral muscles are very important for both men and women. There are many machine exercises designed to target these muscles. However, you can do without special devices. The pectoral muscles are well trained by various types of push-ups (from the floor, from uneven bars), raising the arms back with or without dumbbells.

The biceps muscle gives shape to the arm. There is no better exercise to train it than curling your arms with dumbbells from different positions. Arms can be bent at the same time or alternated.

Forearm (brachioradialis muscle) located below the elbow. Working this muscle is very important to prevent injury. The most popular exercises for these muscles are flexion and extension of the hands, as well as rotation of the hands with dumbbells.

Quadriceps femoris are located in the upper part of the legs and are divided into upper and lower. These muscles are perfectly trained by squats, lunges (forward, reverse, sideways), as well as bending and extending the legs.

Calf muscles are located at the bottom of the legs. To work them out, tiptoe lifts (possibly with weights) are the best way to work them out; in addition, the calf muscles are well trained by cycling, as well as walking on stairs.

Shoulders (deltoids) divided into anterior deltoid muscles and lateral deltoid muscles. To train them, barbell lifts, exercises on block exercise machines are used, as well as arm raises with dumbbells, flexion and extension of arms extended to the side with weights, etc.

The serratus muscles are small muscles adjacent to the armpit. The best exercise for them is to lift dumbbells (or barbells) while lying down with your arms slightly bent.

Rectus abdominis muscles. Exercises for these muscles are the most popular among both men and women. The upper parts of these muscles are aimed at lifting the body from a lying position (lifting on an inclined board), twisting and bending. The lower abdominal muscles train raising the legs and knees in a standing, lying position (including on an inclined board, while hanging). The well-known exercises “birch tree” and “bicycle” also work well on the lower abdominal muscles.

External oblique muscles train all kinds of bending and twisting, which can be done both standing and lying down. Lowering your legs to the sides while lying down helps to work on these muscles, as well as exercises performed while lying on your side, for example, leg swings.

Hip flexor muscles– help us with performing leg lifts in a lying position, squats and lunges.

The following muscle groups are located on the back surface of our body:

Shoulders (deltoids)– The posterior deltoid muscles are attached to the human back. The best exercises for these muscles are bent over dumbbell raises, front raises while lying on your side, as well as Smith machine and pulley exercises.

Triceps brachii Just like your biceps, your triceps need to be trained if you want to have beautiful arms. This can be achieved with push-ups, bent-over dumbbell extensions, seated dumbbell extensions, and standing presses.

Biceps femoris. Working out this muscle is quite difficult, but it is necessary to do it, because it is exercises aimed at the hamstrings that help fight cellulite. The most effective exercises are lunges (which can be done with weights), lying leg curls, and standing alternating leg curls. Of course, special simulators will also help.

Calf muscles of the back of the leg trained similarly to the anterior calf muscles.

Trapezius muscles form a beautiful, strong neck. Bending and turning your neck, shoulder lifts (especially effective with dumbbells or a barbell), and pull-ups on the bar will help you work them out.

Rhomboid muscles adjacent to the trapezoidal ones. The best exercise for them is shoulder lifts, performed with a barbell or dumbbells with your arms down.

Latissimus dorsi muscles. Exercises for these muscles are important both for an attractive appearance and for maintaining correct posture. Pull-ups on the bar, lifting dumbbells in an inclined position, bending forward with a barbell, exercises on machines, etc. contribute to their formation.

The lower back is a problem area for many people. Raising and lowering the legs with the lumbar muscles, as well as lifting the lower back and pelvis will help strengthen it. The well-known “snake” and “cat” exercises will improve the flexibility of the lower back, and will help relax it by hanging on the bar and stretching (sitting and standing).

Gluteal sciatic muscles (large and medium)– Training these muscles is a great way to give your buttocks a seductive shape, making them firm and round. The best exercises are deep squats, lunges with weights, back swings on all fours, etc.

When developing a training program, you should try to include exercises aimed at different muscle groups. Only in this case will you achieve a beautiful, harmonious figure.