Many women would like to do fitness, but they will not gather in any way with the Spirit or will not find time to go to the hall. In fact, there are a number of simple exercises that will help maintain their body in the form even at home.
1. Squats
It is necessary to remember immediately - you need to eat with an additional weight, and do it with widespread legs. You need to take the dumbbells, pressed them to the body just below the neck, then sit down, presenting that you sit on the chair. At the bottom point of the elbows, knee should touch. Squat - "King" of all exercises, especially those designed for the legs and the hip area, because with it, almost all the muscles of the lower body are involved.2. Fucks
The lunge looks like a squat, and the same muscles are involved in it. But this is an exercise for one leg, and not for both. It is necessary to make a step forward with one foot and move all your weight on this leg, after which it returns to standing.
3. Hinge
The following exercise is aimed at the development of mobility of pelvic-based joints, and you can also use dumbbells. The legs in the "hinge" need to keep on the width of the hips, while leans forward, holding the body parallel to the ground, and the hands parallel to the knees. Performing an exercise, it is necessary to try to shift the blades, as it will strengthen the whole back, as well as the muscles of the biceps.4. Tanya-Pull
This exercise imitates pushing. You need to lie on my back, holding dumbbells right on the chest. After that, we divor the hands with dumbbells to the sides so that they are located with triceps parallel to the ground. This is the best exercise for the muscles of the upper body, including breasts, shoulders and triceps.
5. Carrying
It may seem the easiest exercise, but it is very effective, despite the fact that many people ignore it. Everything is simple - you need to take weight in one hand, then slowly make 15-20 steps, and then turn back and do the same, shifting the weight into another hand. It helps in strengthening the spine, and also helps in coordination.
All these exercises can be performed with a large or less weight, as well as pick up the number and pace of approaches, in accordance with their age and energy level.