Spring has come and all the girls are blooming with nature. Everyone wants to be fit and beautiful. Today we have many opportunities to keep fit - numerous fitness centers and gyms can help us with this..

But! Get your figure in order without going to a fitness club or gym... As far as possible?

The answer is yes! It's possible!

Why not exercise at home? I think it's a great option.! Judge for yourself:.

Saving time (no need to waste time collecting yourself to the center, on the road).

No need to spend money. You can calculate how much hryvnia a yearly trip to the fitness center will cost you. And then think about how much it will cost to buy the necessary equipment for practicing at home. It will be much cheaper! And everything that you acquire will always be at your fingertips and for as long as you want, and not as much as allotted.

Comfortably organize your lesson (for example, study in clothes that are comfortable for you, turn on your favorite music, in the end, without queuing for a shower).

You can work out the movements several times, and not complex that you will look funny.

But, to be honest, working out at home has its drawbacks..

intrinsic motivation. If it is low for you, then you won’t be enough for a long time and will appear again “I’ll start on Monday, otherwise I can’t do something today - I’m tired”. After all, the fitness center has an instructor who monitors how you perform the exercises and will not let you postpone until Monday. He will always correct mistakes, tell you how to do the exercise, what to look for in your case..

What you need to get started? The most important thing is a good mood and desire! If you are bored alone, then invite your " And, of course, purchase special equipment:.

• dumbbells (we change to plastic bottles with water or sand);

• gymnastic mat (replace with a bath mat);

• chair;

• skipping rope;

• hoop;

• fitball.

We can start working!

For a good result, you need to practice for about an hour or an hour and a half. If you can’t devote so much time to classes, then split the workout. In the morning, do aerobics for 20 minutes, in the afternoon do exercises for the upper muscle group, and in the evening - for the lower group.

Do not forget that:.

Be sure to start the lesson with a warm-up. This could be running in place or jumping rope.. This will warm up your muscles.. Next, 5 minutes you need to do stretching exercises.

Basic exercises, without which there is simply no way:.

• Squats.

• Exercises for the abs.

• Push ups.

What else to do?

jump rope. 30 minutes of jump rope burns up to 400 calories! Slowly increase your jumping rope time.

Remember about fitball!

• The easiest is to sit on the ball and jump at a fast pace. Bouncing, we make turns to the left, then to the right.

• We lay down on the ball with our stomachs (we keep our legs parallel to the floor or slightly up), we walk on our hands, rolling the ball from the shins to the chest.

• We lay down on the ball sideways, with one foot resting on the floor, and the other we take it up (it should be flat), we perform 50 swings with it.

• On the fitball, you can fix the shins and do push-ups from the floor. Thanks to this tool, you can make all the muscles work!

If you decide that you have problems with your figure, then it will be useful to combine fitness with proper nutrition.. Reduce your fat intake. But don't go hungry! Otherwise, you won't be able to do anything..

And finally. … Do not immediately load yourself to the limit, so as not to discourage the desire to practice. Do not increase the number of repetitions sharply, but gradually, distributing the load. Perseverance and regularity are very important here..

Snezhana Kotova, ABC for Parents Center roditeli. ua.