Mass recruitment

How to do facial peeling at home. How to build muscle without leaving home

An ideal velvet structure, matte, even healthy tone distinguishes normal facial skin. In the cells of the dermis, the amount of vitamins, acids, minerals is balanced, a happy harmony allows you to always have a blooming appearance.

sufficiently resilient and elastic;
no redness, peeling, irritation;
active blood flow provides a healthy pinkish tint;
no visible comedones and pustules, acne on the face, pigmentation;
dense structure is not disturbed by the formation of wrinkles.

Rules for the care of normal skin

Guided by the basic principles of skin care at home, you can always enjoy the youth and freshness of the face.
For daily cleansing, milk, thermal / micellar water is used. Gently removes impurities without depleting the dermis.
Lotions that do not contain alcohol are suitable for toning, restoring the pH balance.
Hydration maintains a sufficient level of moisture in the skin. Cream, gel, emulsion of light texture are quickly absorbed without leaving a film effect on the skin. Oxygen respiration and renewal processes in cells make it possible to maintain the properties of elasticity and elasticity.
Nutrition with fatter creams is necessary during adverse weather conditions - low / high temperatures, exposure to ultraviolet radiation. This helps to strengthen the skin's immunity, preventing the formation of wrinkles.
Contrasting procedures - wiping with ice, steam baths, hot compresses, washing with cold water help strengthen blood vessels. Healthy complexion and firm skin are the result of proper facial care.

Oils for normal skin

At home, they allow you to maintain a sufficient level of vitamins, minerals, organic acids, natural vegetable and aromatic oils. Natural remedies provide hydration, nutrition, correct possible failures in the protective properties of the dermis. Caring for normal facial skin thanks to oil compositions preserves youth, elasticity and radiance.

To create a basic foundation, the following are recognized as the best: sesame, peach, almond, apricot, shea, jojoba, St. John's wort, grapeseed, evening primrose, wheat germ, coconut, poppy and hazelnut oils.

Indications - for regular nutrition and moisturizing, enriching masks, creams, emulsions or use in its pure form. Contraindications - individual sensitivity. Harm is possible when allergenic components are included in the home remedy.

The best homemade mask recipes for normal skin

Sour cream mask for normal skin

Result: effective masks with a lifting effect, correct the contours of the oval, prevent the formation of static wrinkles. We also recommend trying masks with magnets, which perfectly rejuvenate the skin.

Important advice from the editor

If you want to improve the condition of your hair, you should pay special attention to the shampoos you use. A frightening figure - in 97% of shampoos of famous brands there are substances that poison our body. The main components, because of which all the troubles on the labels are indicated as sodium lauryl sulfate, sodium laureth sulfate, coco sulfate. These chemicals destroy the structure of the curls, the hair becomes brittle, loses elasticity and strength, and the color fades. But the worst thing is that this muck gets into the liver, heart, lungs, accumulates in the organs and can cause cancer. We advise you to refrain from using products containing these substances. Recently, the experts of our editorial staff conducted an analysis of sulfate-free shampoos, where the first place was taken by funds from the company Mulsan Сosmetic. The only manufacturer of completely natural cosmetics. All products are manufactured under strict quality control and certification systems. We recommend visiting the official online store mulsan.ru. If you doubt the naturalness of your cosmetics, check the expiration date, it should not exceed one year of storage.

Ingredients:

17 gr. sour cream;
3 ml of grape oil;
11 ml of aloe juice;
2 ml peach oil.

Preparation and method of application: squeeze the juice from the young aloe branches using a press, combine with chilled sour cream and stone oils. Wipe the skin with micellar liquid, distribute the mass along the lines of blood flow with a brush with soft bristles. Enjoy the procedure for thirty minutes, then cleanse with a decoction of sea buckthorn leaves.

Oatmeal mask for normal skin

Result: cleansing masks for normal skin, removing dead skin cells, saturate the skin with vitamins and acids.

Ingredients:

14 gr. oatmeal;
6 ml shea butter;
essential tangerine oil.

Preparation and method of application: pour flakes crushed on a coffee grinder with strained nettle broth, add melted butter and citrus ether. Steam the skin with a hot herbal compress, distribute the mass with a sponge in a dense layer. Leave for ten minutes, after removing the composition, moisten with coconut oil.

Mask for normal skin with honey

Result: honey recipes for skin care tone up the epidermis, preventing the manifestations of rosacea.

Ingredients:

11 gr. honey;
6 ml hazelnut oil.

Preparation and method of application: add walnut oil to candied honey (send liquid honey for two hours in the refrigerator). Apply to the steamed dermis from the center to the lymph nodes, with soft circular movements. Leave to act a lot of about twelve minutes, rinse with infusion of calendula.

Mask for normal skin with egg

Result: for normal skin care in winter, a nourishing procedure is required. To restore lipid balance, you will need to spend five to six sessions per season.

Ingredients:

egg;
11 gr. rice flour;
7 ml wheat oil.

Preparation and method of application: turn rice into powder on a coffee grinder, add an egg beaten with a whisk and cereal oil. Cleanse the surface of the face with thermal liquid, distribute with a thin continuous layer. After half an hour, remove the remnants of the mask with a vitamin and mineral decoction of prunes.

Mask for normal skin with olive oil

Result: Dry areas can result from dehydration or overuse of scrubs or cleansers with harsh ingredients. An olive treatment is required to restore the balance of moisture, lipids and fatty acids.

class="eliadunit">

Ingredients:

14 ml olive oil;
yolk;

Preparation and method of application: bake the root crop, clean it, crush it in a mortar. Enter the yolk and unrefined oil. Distribute the composition, pressing firmly to the surface of the skin, modeling an oval. After twenty-five minutes, remove the residue, moisten with a cooling gel with aloe extract.

Nourishing mask

Result: it is necessary to take care of normal skin after 30 years using procedures that nourish the epidermis.

Ingredients:

persimmon;
8 drops of tocopherol;
3 gr. Moroccan clay.

Preparation and method of application: using a blender, turn bright fragrant pulp into fruit puree, add youth vitamin and clay. Apply, hiding the hair under a bandage, on the entire surface of the face, except for the eyelids, in a dense layer of three mm. After half an hour, remove the residue with a moistened sponge.

Rejuvenating mask

Result: affordable homemade masks are effective for smoothing mimic and photo wrinkles, restoring the level of elastin.

Ingredients:

16 ml cream;
7 sprigs of parsley;
12 gr. starch.

Preparation and method of application: Combine classic cream with chopped fresh herbs and corn/potato starch. After removing makeup, apply the composition with light smoothing movements from the center to the lymph nodes. The procedure lasts ten minutes, washing off with a decoction of thyme and moistening with almond oil.

Moisturizing mask

Result: to maintain youthfulness and radiance of the skin, it is worth using proven folk recipes.

Ingredients:

half a cucumber;
4-5 gr. oat bran;
5-6 ml of jojoba oil.

Preparation and method of application: a small vegetable, peeled, chop with a hand blender. Add the bran and fatty acid-rich American butter to the bowl. Having distributed a moisturizing mass on the steamed dermis, enjoy the procedure for a quarter of an hour. Remove the residue with wet cotton pads.

Purifying mask

Result: when the sebaceous ducts are activated, the pores are filled with cellular decay products, normal skin can turn into oily skin.

Ingredients:

13 gr. yellow / white clay;
7 drops of riboflavin;
2 ml grapefruit juice.

Preparation and method of application: combine kaolin with liquid vitamin B2, squeeze citrus juice. Cleanse the skin with micellar liquid, distributing the mass with a spatula, leave for seven minutes. After washing off with chamomile infusion, moisten with a gel with snail extract.

Video recipe: Mask for normal skin at home

A strong and athletic body of a man is his pride, a guarantee of health, and of course, popularity among women! Today you woke up, looked in the mirror and decided to pump up your body? The advice of experienced trainers in our article will help you with this!

How to pump up a beginner in the gym

The first and main step of a novice sports fan should be a trip to the gym for advice from a trainer. He will tell you in an accessible way, and most importantly, he will show by personal example how to do the initial exercises on power simulators correctly, aimed at strengthening the ligamentous apparatus and preparing the muscles. The sports program is selected purely individually and for each person it is different:

If you are overweight, you must first reduce body weight, and only then you can do the exercises.
If a person is too thin, the program is designed for weight gain.
Well, if you have been doing any kind of sport all your life and your muscles are in good shape, the trainer will immediately draw up an intensive training plan for you.

But, coach-coach strife! For the safety of your own health, you should avoid “masters” who will push you to take chemicals, inject various amplifiers, and even more so will send you to make a base from the first arrival. After you have been assigned an individual plan, you need to work out 5-7 times under the guidance of a trainer in order to master the correct technique for doing the exercises.

How to get pumped up for a beginner - nutrition

Aspiring athletes neglect to change their habitual diet, believing that it is enough for them to train hard, and they will quickly become “big and strong”. But, in sports there is one very important rule - without the right diet, the results will be very, very deplorable. To achieve muscle growth for the first months of training, it is very important to adjust your diet. The coach should also tell about this, based on the physique of the athlete who came to him. Body types are divided into three types:

Ectomorphs are people with a fast metabolism, usually very thin. In order for the desired muscles to appear, they first need to recover and build muscle mass. The daily diet should consist of 50% carbohydrates, 30% proteins and 20% fat.
Mesomorphs are people who have an average metabolism and an average physique. The daily diet should contain 5-10% vegetable fats, 50% proteins and 45% carbohydrates.
Endomorphs are people with a slow metabolism and tend to be overweight. For this type of athletes, the coach is prescribed to eat food with a large amount of proteins - meat, cottage cheese, milk, fish, etc. From carbohydrates, only complex ones, such as peas, lentils, potatoes, and only in the morning.

To gain exactly muscles, without a fatty layer, it is necessary to avoid sweet, starchy foods and fried foods. You need to eat fractionally - 6 times a day.

How to pump up a beginner at home

Of course, not everyone has the opportunity and time to visit the gym. If you are not going to become a master of sports in bodybuilding, but just want to get in a taut athletic shape, this section of the article is for you. We bring to your attention the exercises that are best done in a complex way, training every day.

Exercises for the muscles of the arms, chest and shoulders - at home, traditional push-ups and pull-ups are replacing the bars and simulators. At the initial stages, you can start with 2 approaches, each at least 25 times. Every week increase the number by 10-15 push-ups. If you do not have a horizontal bar, pull-ups are replaced by dumbbell rows in an incline. A prerequisite is that you must give all the best, not sparing your power resources.
Exercises for the muscles of the legs and buttocks - squats at shoulder width with weighting. To warm up the muscles, as a warm-up, perform 10 deep squats, without a load, on a full foot. Next, any traction is placed on the shoulders (a barbell, or bags of sand or salt are tied to a stick) and squats are performed. You need to start with 10-15 times, gradually increasing.
Exercises for the press - standard birch, twisting, 45-degree leg lifts from a prone position, plank and of course, regular body lifts. You should know that the abdominal muscles quickly get used to the same exercises, so the techniques must be changed periodically.

In order not to quit training your body in a couple of days, it is very important to set yourself a goal and persevere towards it. At first, do not take long breaks between classes, it is psychologically very difficult to start later. Let yourself be drawn into training and feel the full power and strength of your warmed up muscles. When you achieve the first results, you no longer have to force yourself to do it, and the sport will be easy for you!

Salute to all lovers of a healthy lifestyle. Today, once again, we turn to the question of how to properly swing at home. To begin with, I will try to disprove the myth that it is unrealistic to pump up at home, you must visit the gym and take all sorts of supplements. And there are two points of view. All gym goers talk about the futility of home workouts, and they are right.

Indeed, in order for the muscles to constantly grow, they must constantly experience “stress”. You should regularly increase the load by increasing the weight of the bar, thereby preventing the muscles from getting used to the load. They, the muscles, in turn, will respond with growth, provided that you eat right.

But visitors to the gym have their own goals: they want to become huge, compete in some bodybuilding competitions, and, of course, training at home will not suit them.

And now let's look at pumping up muscles at home from a simple layman, a person who just wants to have a trained body. He does not need huge, 56 centimeter biceps, chest, more than his girlfriend, no, he does not need all this. He needs a beautiful, athletic physique, having which, you can safely go to the beach in the summer and show off your embossed abs and traced chest. For such people, training at home is the easiest and most affordable way.

We swing muscles at home correctly

So, how to build muscle at home. This is a fairly simple matter, but you need to be patient and stock up on willpower. To begin with, you need to understand simple rules, without observing which, your workouts will not only not bring you results, in the form of a sports figure, but will be completely useless.

1. Rule number - proper nutrition. Proper nutrition for muscle growth is 85% of your success. Without good nutrition, all your efforts will be in vain. And by good nutrition, I do not mean that you need to start eating like an elephant everything that comes to hand. By good nutrition, I mean the following:

you definitely need to increase the intake of protein foods (meat, eggs, fish, cottage cheese), if for an ordinary person the protein intake is 0.5 grams per kilogram of weight, then you need to consume 1.5 proteins per kilogram of body weight;
It is very important to reduce the intake of carbohydrates, we need carbohydrates for life support and for energy, which will be needed during training. Therefore, we reduce the consumption of carbohydrates, especially fast ones (sugar, bread, buns). We use slow carbohydrates (oatmeal, buckwheat, pasta) and only in the first half of the day. Your dinner should consist entirely of protein foods, plus some vegetables or fruits.

2. We talked about nutrition, now we move on to training. Since our muscles will not receive a serious load, in the form of heavy dumbbells and barbells, we will expose our muscles to other stresses. We will use circuit training and cardio loads. Cardio training, not only will it help you “pump” endurance, it will also help you get rid of excess weight. With the help of a circular training, which consists of only seven exercises, we will pump the whole body., Four times a week.

Circuit training at home

How to swing at home We've already told, now it's time to show. Here are seven exercises with which you will pump your entire body, four times a week. To get started, look through all the exercises, and then we will write a program for you from them.

Pull-ups

You must have pulled yourself up in school. We remember. This will be the first exercise.

Do 10 pull-ups and immediately proceed to the next exercise.

Explosive pushups

These are the same push-ups that you do. But at the moment when you lowered, you need to push up as much as possible so that your palms come off the floor.

Do 8 explosive pushups, and without rest, go straight to the next exercise.

Squats on one leg

Look at the picture below, squat in the same way. Throw your right leg on a chair, slightly forward with your left. Squat down and get back up.

We squat 8 times on each leg.

Reverse pull-ups

Pull-ups again, this time to pump the biceps. During the exercise, try to feel their work.

Do 12 repetitions and run to another exercise.

Push-ups on the hands against the wall

Get on your hands, head down. Put your feet on the wall. Slowly go down and also come back up.

Do at least 5 reps.

Push-ups on chairs

Take two chairs (prepare them in advance). Throw your legs on one, rest your hands on the second. Push-ups, feel how the triceps work? Wonderful.

Push up like this 12 times and proceed to the last exercise.

Hanging leg raise

Hang on the horizontal bar and raise your legs as high as possible. Take your time, don't swing, do controlled lifts and feel the work of the press.

Do 12 lifts.

Congratulations, you have completed the first circle of 7 exercises, now rest for a couple of minutes and repeat the circle again. Do at least 4 laps. If you do not have a horizontal bar at home, then you can go to the nearest sports ground and train there.

Home workout program

As I promised, here is a detailed circuit training program for you. You will have to train 4 times a week: Monday, Wednesday, Thursday and Saturday. On rest days, I recommend stretching or jogging. Every week, try to increase the number of circles or the number of repetitions in the exercises. Choose yourself.

***
I hope you enjoy the exercises and enjoy the program. If you have any questions feel free to ask them in the comments.

Consider in this article how you can build muscle at home. The main hindrance to studying at home is our laziness. However, if you overcome it and start exercising at least an hour a day, after a couple of weeks you will notice results. And be sure to give yourself at least one day off.

Content

Exercises for pumping up muscles at home

Exercise 1 - "superman"

Lie down on your stomach. Raise your arms and legs off the floor. Then you drop. It feels like you are moving forward. Don't bend your knees.

Get on all fours, hands shoulder-width apart. Straighten your legs, keeping your body weight on your palms and toes. Stay straight, pull in your stomach, your back is straight, do not let go or throw your head back. Imagine that you swallowed a mop :)
Lower yourself until your chest almost touches the floor. The distance should be no more than the height of your fist. Hold at the bottom, then return to the starting position. Make sure that the pelvis does not fall and does not rise.

Start position- the torso is parallel to the floor, the back is straight, slightly arched in the lower back; palms look at each other; arms are straightened, elbows are slightly bent at the joint and fixed. When moving up, the arms are perpendicular to the body - do not take them back or forward. Try to raise the dumbbells as high as possible, at the top they should be above the level of the back.

Stand up straight, arms slightly wider than shoulders, palms with dumbbells looking inward. Keeping the natural arch of your back, sit down until your thighs are parallel to the floor. Return to starting position.

In order to pump up, we sit on the floor, bend our knees at a right angle. Again we are looking for support under the battery, sofa, etc. We start the exercise - we lean back, and when lifting, we evenly turn the body to the right, and on the next lift - to the left. During the exercise, do not lower your back to the floor (the backpack will interfere).
We do 5-7 lifts per approach. Don't give 100% or you'll regret it tomorrow! A good, cheerful start may come to naught. You don't need it.

This exercise works best on the upper and outer chest muscles., which primarily gives the breast a convex shape. In addition, lying down dumbbell raises are great for creating a visible separation between the left and right pecs. During the exercise, it is important to properly stretch the muscles.

Earlier articles covered exercises:

Schedule for a month of training

1st day 20 minutes without exercise. (On the first day you will start classes with enthusiasm, do not overdo it, leave it for tomorrow!).
2nd day of classes 30 minutes without loads. (Fatigue will appear in the muscles after yesterday's exercises, but do not pay attention, after 15 minutes it will pass).
3rd day 50 minutes. (Don't get overwhelmed).
4th day 60 minutes. (He starts to get bored, the result is 0 and boring, without mood).
5th day 60 minutes. (Keep going, don't stop, be patient).
6th day 60 minutes.
7th day you can take a day off
8th day 60 minutes. (You don’t feel like it, you must definitely force yourself and find time for exercise, be sure not to stop exercising!).
9th day - hour. (Smooth day, no more sore muscles after yesterday's exercises, everything is going great! Continue. . .).
10 - th - hour. (You feel that addiction begins, look at the muscles after training and they have increased. True, when you cooled down, the muscles cooled down, the result is not satisfied again, this is exactly what happens to everyone at first).
Further. . . from the 11th day to the 20th day, classes increase to 2 hours (no more!). The habit does its job, you already see the results, your muscles fill up during training and leave a pumped up shape.
From day 20 onwards, increase the time to 3 hours.

Cons of home workouts

Laziness. This is the most terrible enemy.
At home, you can constantly postpone the lesson - we will sing, watch the program, chat on the phone, then relax, get on the Internet ... oh, it’s already evening and it’s time to sleep ... well, I’ll definitely work out tomorrow ... But tomorrow it will be the same
If you want to study at home, you must have a clear schedule and an iron will!
Lack of space and air.
In a small space, you feel constrained, and you can’t always do amplitude exercises.
During the class, you actively breathe and sweat, you need a lot of fresh air!
If you are already working out at home, open the windows and ventilate the room well!
If possible, exercise outside.
Psychological fatigue.
When you spend a lot of time in the same place, then there is fatigue from the monotonous environment. It may be difficult for you to tune in to class.
Try to take a short walk down the street before class, when you get home, change clothes and start training.
Lack of professional equipment.
Try to get heavy dumbbells, make a pull-up bar and push-up bars. Home wall bars and bars are also sold in sports stores.
If you cope with these "shortcomings", you can work out at home.

How to build muscle fast

What makes for effective training?
50% - food and sleep
30% - full return on training
15% - optimal training frequency
5% - training program.

Nutrition and sleep - 50%
Without energy, you can't train, and without protein, your muscles won't have the material to grow. It is important to monitor your daily calorie intake - if you eat more, you will gain fat, if you eat less, you will not be able to train.
Full return on training - 30%
If you come to the gym and work for hours with a small weight, and the next morning you do not feel pleasant pain in the muscle, you have trained poorly. In training, you should really get tired and give all your best at 120%.
Optimal training frequency - 15%
Even the most effective program can be screwed up with low loads and poor technique, while with the right technique and heavy loads, almost any training will work if the rules above are followed.

Interesting training programs

Especially for this, we have developed an application with fitness training at home, where you can also find the right diet!

Tips

Muscles grow in sleep- if you do not get enough sleep, then your health and mood worsens, recovery processes and protein synthesis slow down. Be sure to sleep at least 8 hours a day otherwise the effectiveness of training will decrease.
It's no secret that smoking and alcohol slow down the growth and recovery of muscles. Alcohol literally pulls everything out of the body; in addition, after its adoption, muscle growth processes stop for almost a day.
Smoking, in turn, negatively affects both on the quality of sleep, which is critical for, and on the respiratory system. Not to mention, nicotine makes the blood thicker, making it harder for the muscles to feed during exercise.

Video

A selection of exercise videos - how to build muscle properly

Tilts to the feet

Breeding dumbbells in an incline

Back arching

Thank you for the article - like it. A simple click, and the author is very pleased.

FAQ

What is the best fat burner
What not to do in the gym
How much water should you drink per day?
First training program
How to gain muscle mass
Body types. Ectomorph, mesomorph and endomorph. How to recognize your
How to pump up the lower press
How to build shoulders

You do not have enough time to visit the gym, but there is a great desire to play sports and keep fit? It doesn't matter, because you can build your muscles without iron, using your own weight as weights.

Cons of home workouts without iron

The main disadvantage of home workouts is, of course, the lack of special simulators. They will have to be replaced with improvised means - chairs, a window sill, etc. will be used.

Want to lose weight? Then these articles are for you.

Another important point is that there are always experienced coaches and experienced athletes in the gym who can tell you if you are doing the exercise correctly, what your mistakes are, and correct them in time. In addition, a large number of mirrors in the hall sometimes helps you see your mistakes on your own.

If you have not been involved in sports before, then in order for the absence of “senior comrades” not to affect the results of your training, you should be extremely careful about performing each exercise. Ideally, read special literature, or even watch videos demonstrating the correct execution of exercises.

And finally, the reason why many consider home workouts doomed to failure is reduced motivation. In the hall you constantly see those who have already achieved success, and strive for the same.

In addition, there is always a kind of atmosphere of rivalry and at the same time camaraderie in the gym, which gives you incentives during training.

Bodyweight exercises at home

Bodyweight exercises may initially act as preparatory exercises for basic exercises with a barbell, but over time they turn more into an aerobic load and into a load that can only maintain the current shape. Muscles quickly adapt to a relatively small load in push-ups, squats with their own weight, and jumps. And in order to launch the “detuning” mechanisms, we need to connect something more serious to our program.

You will not be able to pump up your legs without iron. You can't build shoulders without iron. At most you can make them more resilient.

Nuances of nutrition for home workouts

Properly built nutrition is what successful training, including home training, is based on. If you decide to seriously take up training, you should radically revise your diet.

First of all, remove fast food and fast food from it - unless, of course, you were previously fond of this. It is also undesirable to use fried foods, give preference to boiled or baked.

If you are training for weight loss, then it is important to exclude fast carbohydrates from your diet - sweets, pastries. What you eat should consist of slow carbohydrates (any kind of cereal, except semolina), as well as proteins (meat, legumes, mushrooms, dairy products). Trying to eat fewer carbohydrates in principle is a common mistake, because they are the source of our energy for training.

The diet should be structured so that you have about 5 meals - but do not overeat. It is better to eat carbohydrates in the first half of the day - before 15.00, but protein foods - in the second. The ideal option for a “snack” before going to bed would be regular cottage cheese.

Useful information for weight loss

If your goal is to gain mass, then protein foods must be included in every meal. It will not be superfluous to take a gainer, which will give the body a large amount of calories and protein necessary for muscle growth.

Otherwise, the principle of nutrition is the same as for those who lose weight - a balance of proteins and carbohydrates, frequent meals. The only thing is that you can afford to eat more high-calorie foods.

Iron Free Exercise Program

How to pump up at home: a program from StyleFitness

Monday:

Pull-ups

You can perform pull-ups with a wide grip, both behind the head and to the chest, or even a combination of them. The width of the grip should be such that the forearms at their highest point are parallel to each other, in other words, perpendicular to the floor.

It is very important to keep the shoulder blades together and the head straight so as not to hunch over at the top. We perform 3 sets to the maximum, without weight, the rest time between sets is 3 minutes.

Squats

We put our feet shoulder-width apart or narrower. The slope of the back should be approximately 45 degrees, but not lower. The lowest point of the thigh during the squat should be parallel to the floor or even lower. Squats are recommended to be done with light weight dumbbells.

We perform 25 repetitions of 8 sets, every week increasing the repetitions by another 2 times.

Push ups

When doing push-ups, try to keep your legs and back straight so that they form a straight line. With arms wide apart and elbows as wide as possible, the chest muscles work best. That is why the maximum load also falls on the shoulder joints. Please be careful.

Wide grip push-ups should be performed 20 times for 5 sets, and every week increase the number of repetitions by 2 times.

Burpee.

This exercise should be performed for the maximum number of repetitions in 5 minutes.

Bridge

Lie on your back with your knees bent and your feet about 20 cm from your hips. Feet should be shoulder-width apart and arms slightly bent at the elbow. Pushing off with both arms and legs, with a tense abs, gently lift your hips up so that your back is arched in an arc.

Perform the bridge 10 times, trying to keep your arms and legs as straight as possible.

Tabata "Plank".

The whole body turns into one straight line. Try to stay in this position for 20 seconds. Do 8 sets with no more than 10 seconds rest between each set.

Wednesday:

Tabata "Push-ups".

We take a position with emphasis on the knees and do push-ups with a large amplitude for 20 seconds. Rest for the next 10 seconds. We perform 8 approaches.