Complex exercises for complete

This complex is suitable for both boys 'day and girls' day. It can be used to treat fattening and at an older age.

Before starting the exercises, do a 10-minute warm-up( jumping, running on the spot, gymnastics elements).

1. Stand on your knees, your back is straight. Raise your hands up straight and stretch. Omitting, hold in a horizontal position, palms up. Exercise can be done with dumbbells. Running 10 times.

2. Sit down "in Turkish", legs are shoulder-width apart, back is straight. Hold the palms straight in front of you with your fingers up, elbows bent at the chest level. Palms with all their strength, press against each other. Repeat the procedure 10 times.

3. Stand, the foot is shoulder width, the back is straight, straight arms at shoulder level. Hands spread apart as far as possible behind your back, springingly shake them.repeat 10 times. Exercise can be done with dumbbells.

1. Stand, feet shoulder width apart. Tilt left, right hand up, tilt to the right - left hand on top. Repeat 10 times.

2. Feet on the width of the shoulders, groans are parallel, hands on the back of the head, elbows like being pushed backwards. Lean forward, strongly rotate the trunk and touch the left knee with the right elbow, just the opposite. Repeat the exercise 10 times.

3. Sitting on the floor, put the palms behind your head. Lean forward, try to touch the elbows of your knees. Spring in this position 12-15 times.

4. Standing, feet shoulder-width apart, to hold hands over your head. Slowly turn to one side and the other. Circular movements of the body repeat 15 times.

The first and second exercise is best performed on an incline bench. In the first exercise, the trunk is at the top, legs below, and in the second - the legs are fixed at the top.

1. Lie on your back, lift straight arms at right angles and slowly lower them to the floor. Then, bend your knees, pull them to the stomach as much as possible. Pull up straight legs and slowly lower them to the floor. Exercise repeat 10 times without resting.

2. Lie, hands on the back of the head. Raise the trunk 10 times.

3. Lie on your stomach. Hold your arms around your ankles. Raising the upper part of the trunk, tilt your head back, shake 10-15 times.

4. Sitting, legs stretch. Between the feet to clamp the ball. Behind - emphasis on the hands. Without moving apart your knees, raise your legs as high as possible 20 times.

1. Sitting, the left leg is bent with gripping hands. Straight right leg raise 10 times. The same with the other leg.

2. Lie on your back, legs bend. Raise the pelvis 10 times.

3. Lie on your back, legs bend, hip your left foot on the floor, right knee inward. Raise the hip and lower the hip to the right. The same in the other direction. Repeat 10 times

4. Sit on your lap. Sit on the floor alternately to the right and left, taking your hands in the opposite direction -15 times.

5. Sitting on the floor, behind - resting on the hands. Raise your straight legs. Hold the legs at an angle, spread them in different directions as wide as possible, connect and lower them 10 times.

6. Stand on your knees, legs apart. Lean backward with your right body 10 times.

1. Stand, feet shoulder-width apart, hands on waist. Make circular movements of the hips 10 times.

2. Lie on your stomach, leaning on your forearms. Raise your legs 10 times.

3. Stand, raise the knee as high as possible. Supporting the leg on the weight, take it to the side. Doing these exercises, do not bend. Do the exercise 10 times with each foot.

4. Stand on all fours, swing your legs backwards one by one, tilting your head 10 times.

5. Stand on your right knee, pull your left bent leg back, lean on your hands in front. Raise and lower your left leg. Repeat to obvious fatigue. The same with the other leg.

6. Lie on your stomach, leaning on your forearms. Raise your legs 10 times.

Exercises with dumbbells cause muscles to work well, increase energy consumption of the body and contribute to weight loss. In order to normalize the exchange, sports - swimming, skating, skiing, running, walking, etc. - are very important. For those who are just beginning to play sports, it is possible to offer a set of exercises with dumbbells.(There are many sets of exercises, there are separate complexes for strengthening the muscles of the legs, arms, chest, press, etc. But we must start small.)

Before starting any weight training, you should always do a little workout: jumping, running on the spot, springing movements with bent or straight arms, torso bends, squats with the legs lifting forward, etc.

After the warm-up, you can start the basic exercises.

1. Lift dumbbells under the mouse. The pace is average. The number of exercises is 10-12.The starting position is the main stance, the palms facing the thighs.

2. Squeeze dumbbells from behind the head. The pace is average. Repeat 8-10 times. The starting position - the arms are bent at the elbows, the elbows are raised upwards, the brushes are at the back of the head, the palms facing inwards. When performing the exercise, elbows do not drop.

3. Slow back, lying on the stomach. To fix the feet for a fixed object. Brushes of hands with dumbbells to press to an occipital part of a head. To bend your back, lifting your head up. Inflection - inhalation, lowering - exhalation.

4. The starting position is to lie on the floor, bind dumbbells to the feet. Raise and lower one or both straight legs up at right angles. At lifting - exhalation, at lowering - inhale. Repeat 8-10 times for each leg.

5. The initial position - the legs on the width of the shoulders, arms bend, dumbbells at the shoulders. Make a turn to the side, bending the turn with the same name and lifting your arms up. Return to the starting position and repeat the turn to the other side. Repeat 10-12 exercises in each direction.

6. The starting position - the legs on the width of the shoulders, the brush to the shoulders, palms up. Simultaneously or alternately raise dumbbells up. When lifting, inhale, when lowering, exhale.

7. The starting position is legs on the width of the shoulders, palms facing up at the chest level. Simultaneous or alternating bending of the hands in the elbow joints.

8. The starting position is to lie on the floor, hands with dumbbells - at the chest level. Alternately or simultaneously raise dumbbells upwards, bending arms in elbows. When you raise your hands - inhale, when lowering - exhale.

9. The starting position is to lie on the back, fix the legs, press the dumbbells to the occipital part of the head. Do the torso of the trunk forward and return to its original position. The pace is average, 8-10 exercises. When the trunk is unbent, it is inhaled, while exhaling - exhalation.

10. The initial position-feet on the width of the shoulders, arms with dumbbells are lowered or bent at the elbows. Jumps in place, legs apart and together. Breathing is deep, without delay.

11. Slow walking with deep breathing. After completing the exercises, be sure to take any water procedures.

These exercises give muscles a shape and tone, and also increase their size and power. Exercises are useful for all boys and boys, they will be useful for success in any sports. Start the exercises carefully with 1-2 repetitions. Every 2-3 days, the number of repetitions should be gradually increased to 20 or more.

Development of arm and shoulder muscles. Throw and catch a big heavy ball until your hands get tired. Pick up maces or heavy books, raise your hands above your head, then, without bending your hands, lower them to the sides and down.

Muscles of the abdomen. Lie down on your stomach, with your hands under your chin and raise as high as possible first one leg, then the other. Sit on the floor, raise your legs and try to grasp the ankles with both hands.

Muscles of the legs. Quickly run up and down the stairs until dyspnoea begins. Sit on the bottom step of the stairs, putting your feet on the floor.

Raise your legs to the horizontal position, pulling the arms parallel to the floor and maintaining balance in this position. Lying on your stomach, stretch your arms and legs at the seams, then lift both feet as high as possible from the floor.

1. Sit down, taking dumbbells in both hands so that the joints of the fingers are on top, and the back is straight. Get up, bend your arms and lift dumbbells to the height of your shoulders, then push dumbbells above your head, straightening your hands.

2. Starting position - palms on the floor, legs rest on the floor with socks. Keep the back straight, do squeezes from 1 to 10. The number of squeezes gradually increase.

For the muscles of the legs. Put on heavy shoes, stand up straight, put your hands on your hips and pull your right foot as far away as possible, and then swing your foot, keeping it as far as possible from the body. Repeat the exercise with the other leg.