За хората които нямат време да ходят по фитнес залите и хората които нямат толкова голямо желание за тежко натоварване, днес ще представим списък с топ 10 упражнения в домашни условия, чрез които може да поддържате формата си. Следните упражнения може да правите у дома пред телевизора без никакво необходимо оборудване освен вашата воля!

Лицеви опори

Според ширината на ръцете ви те ще натоварват повече трицепсите или гърдите, но най-добрия вариант е да се редуват широк и тесен през няколко серии.

Лицеви опори на колене

Често се предпочитат от дамите, тъй като те са по-лесния вариант за лицеви опори. Ако ви се струват прекалено лесни ги сменете с нормалните лицеви опори.

Коремни преси със свити колене

Доста изтощаващи и напрягащи корема преси, за разлика от обикновените няма да ви трябва място, или помощник, придържащо краката ви за баланс.

Лицеви опори с вдигнат във въздуха крак

Малко по-труден вариант на стандартните лицеви опори чрез които ще може да продължите своя прогрес, ако чувствате стандартното изпълнение за прекалено лесно.

Предна опора (Plank)

Страхотно упражнение за корем и поясни мускули. Изпълнява се като стойка на лицева опора но се застава на лакти и се държи изправено тялото продължително време, най-често до отказ.

Кобра (наклон назад от лицев лег)

Е типично стречинг упражнение, което играе добра роля при загряване и поддържане на добра стойка и форма на тялото. Поради специфичното си изпълнение, ще добавим видео материал които може да видите от тук.

Скок от клек

Е добро упражнение за бедрата и таза, с помощта на малки тежести (гирички или подобни) може да натоварите доста краката си, в краен случай може и със свободна тежест и малко повече повторения. Упражнението може сериозно да ви затрудни и изпоти ако го изпълнявате продължително време.


Упражнение отново натоварващо краката и седалището. При това упражнение е също добра идея да имате леки тежести за малко повече натоварване, тъй като при доста хора се явява прекалено леко със собствена тежест.

Скачане на въже

Едно от най-добрите упражнение в домашни условия. Упражнението може да ви натовари много бързо и в много голяма степен, то се използва за кардио тренировка която ще допринесе за изчистването на излишните мазнини и увеличаване на прага ви на издръжливост при останалите физически натоварвания.

Изправяне на пръсти на един крак

Е добро упражнение за прасците. Факта, че се изправяте само на единия крак, ви позволява да го изпълнявате у дома без никакви излишни тежести. Разбира се ако ви е прекалено лесно винаги може да хванете гиричка или дъмбел в ръка за по-голямо натоварване.


By Admin

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