Пълен Body Toning тренировка у дома

Трябва да се прочете:

We all are busy in our lives and don’t have much time to go to gym and yoga centers. Full body toning workout at home is the best solution to make your body strong, toning and fit. Life is so busy for everyone either you are a working men/women or a housewife. But everyone desire to get results within days but it is not possible. Only right strategies can help you in getting a toned body within a few weeks.




The best method to get your toned body goal is to write the schedule of exercise on your notebook or in your phone reminder. It will help you in remembering the order of your exercise and motivate you in looking at all your completed daily exercise task. These exercises can lead your life healthier and happier way.

Each of the suggested schedules contains on quality preparing. The reason for this is straightforward: building muscle through quality home workout help your digestion system and consume fat. While you will need to in the long run join cardio into your exercise, begin by getting the basic exact. By observing and feeling the outcomes right off the bat, you will probably keep with the program over a long time.


Трябва да проверите:

Exercises are the best way to help you in loss the weight and help you in maintaining the loss weight. Check out all the exercise and schedule for your body.


Пълен Body Toning тренировка у дома

  1. клекове


Squats are one of the best exercises to make your lower body part toned and fit. Squats directly effect on the muscles of lower body part like butts, thighs and hips. Най- basic squat is an incredibly powerful decrease frame circulates that strengthens all leg muscular tissues which include gluts, четириколки, прасците, и телета. During the squat you use each single lower frame muscle, the movement of retaining your stability all whilst preserving an upright posture will supply an entire leg exercising with core strength as a delivered bonus making the squat the ultimate lower body workout.

The fundamental squat is a person-pleasant exercising that absolutely everyone can do. Frame weight on my own is continually a notable manner to build power and task your muscle tissue. That being said, when you have moved beyond amateur degree you could usually add maintaining or assisting a barbell to make the squat greater effective.

Stand by your feet and a little wider than hip-width apart, with your straight back and back shoulder too. Now lower your body down with keeping your back straight. Your posture will look like as you are sitting down on a chair and your thighs parallel to the ground.

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Ensure that your spine is straight and stay in this posture for a few seconds until you make sure your abs muscles are activated. Now stand up straight slowly and repeat this for 8 да се 10 пъти.


  1. Лицеви опори

лицеви опори


Pushup will help you in tone up your upper body and lower body mussels. Обятия, крака, трицепс, shoulder and chest muscles will be toned up after pushup exercise.

While benefits of pushups offer numerous fitness strengths and help to build muscles, те са от всички предвид не само упражняването че трябва да се подобри положението на вашето упражнение. Подобно на различни дейности, на слаба надежда, че не можеш да направиш много (приемайки всеки) лицеви опори, смяна и малко по малко по-разширяване на броя, което правите, ще се изгради качество и постоянство, така че можете да постигнете повече лицеви опори.

Какво брой лицеви опори трябва да се подобри положението на упражнения могат да се различават от гледна точка на нивото на фитнес, възраст, фитнес цели, единични благосъстояние фактори и всякакви рани или минали рани.

Go down on the ground and set your hand wider than your shoulder width. Your legs should be straight like you hold your body in plank position with your abs braced and butt clenched.

Your position should be in a straight line. Now slowly lower your body until your chest is an inch above the floor. Keep in mind that your arms should be straight and should be in position to support your weight. Push your torso away from the floor up until your arms locked. Then repeat it.


  1. Abs workout

10 Упражнения за изграждане на 6 Pack Abs в 90 дни


Abs exercise is a great exercise to make your abs strong and attractive. All athletes do this exercise on daily basis. It prevents you from getting back pain. It will boost your liveliness and make you stronger and flexible.

Всеки иска да изглежда умен и привлекателен, Ето защо те се опитаха различни тактики, за да се изгради Abs. Но след това отново някои иска това погледнете в рамките на няколко дни или седмици, Ето защо те използват различен пряк път, трикове или са на друго добавка: но всички тези добавки не могат да работят, освен вреда на тялото. Винаги е добре да се използват по начин, който създава тялото ви зашемети и да ви накара да здрави твърде.

Lie down back on the ground. Straight your arms and now slowly take your one leg up and touch it with your hand. The right leg should go with the right hand and the left leg should go with the left hand. Repeat this abs workout.

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For More Read:- 10 Упражнения за изграждане на 6 Pack Abs в 90 дни


  1. Chest Flye

Chest Fly Exercise And Its Benefits


Chest Flye will help you in strengthen your chest muscles. It will add more tone presence to the chest muscles. Chest flye exercise is best for men and women.

Lie on the floor with a knee bent and hold weightier dumbbells with arm extended. Now slowly open your arms to the outside and make sure to keep the elbow straight and bent. правя 8 да се 10 повторения.


  1. Buttocks workout

Buttocks workout


Here are speedy abs and glute exercises for your best butt and abs too:

На първо място, prop yourself staring you in the face and feet with the goal that your body shapes a triangle over the floor. Raise one of your legs as high as possible, as found in the main picture, and after that lower it gradually and attempt to contact the tip of your nose with your knee. Come back to the causal position and do equally with the other leg.


  1. Waist workout

Waist workout


To have that flawless slim waist, you require the correct blend of activity that objectives your correct center muscles while expanding your digestion.

Take up the underlying position with your legs set broadly apart and marginally bowed at the knees and with your back propped against the divider.

На този етап, bind your fingers or take a ball, has appeared in the photo, and gradually move your hands from side to side, attempting to contact the divider with them and, above all, keeping upright.


  1. Дъски

Дъски (държа)


Plank causes you to construct quality in your center, upper and lower body so it’s a decent full body work out. Begin by getting into a press-up position. Curve your elbows and lay your weight on your lower arms and not staring you in the face. Your body should frame a straight line from shoulders to lower legs. Hold this situation for the permitted time.


  1. Biceps Curl


Най-добрите Бицепс тренировки и техники


Works biceps, раменете, обратно

Stand holding a weight in each hand, arms down, palms confronting thighs. Twist weights toward shoulders, pivoting palms up toward your chest as you lift, as appeared; delay. Lower to begin. пълен 8 да се 10 повторения.


  1. Kickback

Dumbbell Kickbacks


It Works with triceps and back. Remain with right foot before left, holding a weight in left hand; lean forward with back level; twist left elbow 90 градуса. Gradually broaden arm back, lifting weight as high as possible, as appeared; Спри се. Долна и преповтарям. пълен 12 да се 15 повторения; преминат на другата страна и преповтарям.

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  1. Force Combo

Force Combo


It Works butt, бедрата, and on abs. Remain with feet hip-width separated, arms twisted 90 градуса, с лявата затворена тазобедрена става и дясната ръка нагоре, като се сблъскате, подобно на спринтьор. Извийте и повдигнете лявото коляно към гърдите, в този момент се навеждайте средно напред, разширете лявата ръка напред и левия крак назад, се е появил. Върни се да стоиш, предварително пусти крак ви и по-ниско в бързане, ръце назад в спринтьорско положение; Спри се. Изкачете се в едно опасно движение, люлеещи се ръце, така че да превключват позиции, повдигане на лявото коляно към гърдите и изкачване на върховете на десния крак. Цялата последователност 8 да се 12 пъти; превключване на краката и повторно преместване.


  1. Lunges



Започнете с довършване на подреждане на правите задни гърбове, които спомагат за изграждането на задния ви край и бедрата. Използвайте разделител или седалка за регулиране, ако е необходимо. Когато можете да завършите 10 да се 12 удари на всеки крак без помощ, опитайте предния скок или друг сорт.

А скок е упражнение, което ще ви помогне във форма долната част на тялото и се счита за най-доброто упражнения за отслабване. Ако някога в здравен клуб фитнес тогава има шансове, които вече са добре запознати с нападам. основната цел Това упражнение е скок е да се насочите на мускулите, включително glutes в бедрата, прасците, четириглавия в бедрата, и мускулите в подбедриците.

За това упражнение, you have to keep your upper body straight and make sure your shoulders are relaxed and the chin is up. Най-добре е, че ви държи като гледаше нещо и не гледам отвисоко.

If you do everything correctly, you will achieve amazing results in just a month and, as a bonus, develop a habit of doing this simple ten to twenty minute set of exercises every day. And if you want to improve your body even more, then doubling the effort is all you need to do!

To make an adjusted exercise program, exercise a few times each week. Know that your weight may drop at first however then increment marginally as you fabricate bulk. By this stage, your prosperity ought to be estimated in pounds and crawls as well as how you feel look and feel.

If at any point you achieve a level, basically increment the force or potentially term of your exercise. Your body will react in kind, returning you on the road to success to weight reduction.


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