A slim and fit figure is the dream of many women, and also adds sexuality and charm in the eyes of male representatives. Exhaustive diets do not provide long-term results, and not everyone can afford to spend a lot of money on a gym membership. However, the solution is simple: it is quite possible to achieve the desired result with the help of a small set of exercises for women at home.
We pump up the press at home
It often happens that a small tummy and drooping sides prevent a woman from feeling attractive in her own eyes. This makes her self-conscious and embarrassed about her body.
However, you can easily get rid of this problem by performing simple exercises for the abdomen and sides.
Twisting the body
- Lie down on the floor, bend your knees, press your lower back and heels firmly to the floor
- Place your hands behind your head, spread your elbows to the sides
- Raise your body, lifting only your shoulders off the floor
- When lifting the body, we exhale, when returning to the original position, we inhale.
- We don’t press our chin towards ourselves, we look at our knees
For a better understanding of the actions performed, pay attention to the photos of exercises at home that are presented in our gallery.
Lifting the body
We take the starting position the same as in the previous exercise. Exhale and lift the entire body, including the lower back.
When lifting, we stretch our arms forward, as if helping ourselves. Do not press your chin to your chest. We return to the floor and inhale
Bike
Lying on the floor, clasp your hands behind your head and spread your elbows to the sides. Press your lower back tightly to the floor
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We perform alternate twists, touching the knee of the opposite leg with the elbow. The other leg should remain suspended parallel to the floor, without touching it.
Exhale with each new twist
Exercise on the GHD simulator from A to Z
05 May 2016
The GHR is one of the most popular hamstring exercises among powerlifters, and there are many reasons for this. GHR allows you to quickly strengthen the muscles of the hamstrings, both in the knees and in the pelvis, working out both functions of these muscles - knee flexion and hip extension - simultaneously. This exercise is performed on a special simulator - GHD simulator (Glute-Ham Developer).
Being a closed kinetic chain movement, GHR is far from being limited to isolated loading of specific muscles. It also allows you to work your butt, lower back, and even your calves. If we talk about saving time in training, then this exercise is a universal solution for developing the muscles of the back of the legs.
Let's look at the merits of GHR.
• If you are a proponent of hypertrophy training, the GHR is a great complement to the traditional leg curl as it can recruit more muscles and places a major emphasis on the eccentric component of the leg curl at the knees.
• From an injury prevention standpoint, performing this exercise will help prevent hamstring strains and anterior cruciate ligament injuries, especially in women.
• To improve training efficiency, strength coaches have long and actively used GHR to improve sprinting skills and jumping distance. These exercises have worked well as a replacement for barbell lifts that target the lower body. In fact, many world-renowned powerlifters regularly use GHR in their training programs because of the ability to improve their squat and deadlift performance.
• This exercise places minimal stress on the lower back as there is minimal shearing force. As a result, this exercise is ideal for people suffering from back problems that make it impossible to perform deadlifts and Romanian deadlifts, as it allows you to safely train the muscles in the back of your legs. The GHR exercise can also be used as an assistance exercise for people who regularly practice squats and deadlifts to relieve stress on the back while maintaining payload.
The biggest drawback of the GHR is its complexity, which prevents many from performing the exercise correctly from the very beginning. I'm not talking about beginner athletes, I've seen athletes doing 225kg squats who were unable to perform a GHR correctly even once.
However, this is not a reason to avoid this exercise. On the contrary, this is the reason to do this exercise and become better at it.
Begin
First, let's touch on how to adjust the bench for optimal results. Most commercial GHR machines consist of 3 main components: a knee pad, a foot plate, and ankle grips. The knee rest is fixed, while the position of the foot plate can be adjusted both horizontally and vertically.
The position of the plate largely determines the comfort and difficulty of performing the exercise. However, correct placement can vary greatly between athletes and depends on a huge number of factors, such as tibia length, hip size and overall fitness level.
Thus, the closer the plate is to the knee pads, the harder the exercise will be due to the increase in the length of the lever arm (i.e. the body). Likewise, the higher the foot plate is, the more difficult the exercise will be as the knees will be pushed further into the foot plates, providing less support for the push back.
It should be noted that some people experience knee pain when the knees come into contact with the stand, which is a sign of either anterior knee pain due to pressure on the stand, or posterior knee pain due to the stress of the exercise. I recommend installing the stand as close and high to the plate as possible without causing pain.
Strictly speaking, there is no particular need to mount the plate very close or high to demonstrate its coolness. When in doubt, lower the plate a little lower and further. You can always increase the difficulty of an exercise using other means (more on this below). Experiment for a while with the position of the plate and stand and find the perfect position for you.
Basics
The basic form of the exercise remains the same regardless of your level of training and variations of the exercise.
• Place your knees directly on the stand or slightly behind them, your feet should be firmly planted on the plastic, and the back of your calf muscles should be locked into the ankle grips.
• You need to start with your torso positioned perpendicular to the floor.
• Then tighten the muscles in the back of your thighs, buttocks and abs and begin to gently lower yourself until your torso is parallel to the floor.
• From this point, return to the starting position by pressing your heels into the foot plate (this will activate the calf muscles) and perform the movement, engaging the muscles of the back of the thigh. Make sure to keep your buttocks tight.
I recommend using two important “secrets” regarding body position and execution of the exercise: straighten and stretch. The goal is for the body to form a straight line through the knees, hips, shoulders and neck. To achieve this, you need to stretch your body as much as possible.
The two most common problems are poor hip function and hyperextension of the lumbar spine, both of which are caused by a lack of strength training in the hamstrings and buttocks to maintain proper posture. If you feel significant stress on your lower back while doing this exercise, it most likely means you are doing something wrong.
In this case, or if you are unable to perform the exercise at all, it is best to set the machine to a lower difficulty setting.
Where to begin
For those who are unable to perform GHR properly, the equipment should be adjusted to a lower difficulty level, which will allow the associated muscles to be strengthened before moving on to more severe work. You shouldn’t look at regression as a retreat; rather, it’s a take-off for a leap forward. By taking a small step back, you create the foundation for long-term success. Trying to bite off more than you can chew leads to psychological discomfort or injury.
Below is a good algorithm for introducing GHR into your training. At the point when you can easily perform the required number of repetitions at a given load, you can move on to the next stage.
Using the Elastic Belt
Performing GHRs using resistance bands is a great solution because it allows you to perform the entire movement in the desired sequence without having to support your full body weight.
Take one end of the strap and wrap it around the ankle grip and place the other end over your upper chest just under your arms. Perform the reps as if you were doing a regular GHR exercise. The straps provide resistance by holding the body at the lowest point of the movement, where the greatest stress is placed on the muscles, while at the highest point, where the load is less, the straps provide less support. Reduce belt tension as your muscles strengthen.
Short-term isometric exercise
Using belts does not allow you to develop strength at the lowest point of the movement, i.e. where it is needed most. To eliminate this shortcoming, use a short isometric load, extending your body parallel to the floor. Your body should be completely straight, unless you have huge buttocks. Start with 5 seconds and 3 to 4 attempts, gradually moving to 10 second repetitions.
Eccentric movements
Once you have achieved the ability to hold your body straight on the GHR machine for 10 seconds, it is time to move on to eccentric movements. Take your starting position, position your body perpendicular to the floor, and place your knees in line with your neck. Maintain this body position by tensing your buttocks, hamstrings and abs, then slowly lower your body until it is parallel to the floor.
At this point, place your hands on the supports under your knees or grab the handles and lift your body up. Initially, it is recommended to perform this movement for 5 seconds, gradually increasing its duration. Do not overexert yourself, as after such a load, the muscles may suffer from delayed onset muscle soreness the next day. Each repetition should be considered as a whole approach, perform 2-3 such “approaches” with breaks of 45 - 60 seconds between them.
Razor Curl
The razor curl exercise can be considered a “fifth wheel” for GHR, since in this case there is no need to maintain a straight body position from the knees to the neck.
https://youtu.be/Z5mC_-Tg0N8
Place your knees on the stands, feet straight on the stand, and hips relaxed so that your torso is almost parallel to the floor. Think of this exercise as an attempt to sit down on your feet, but don't get carried away as you risk slamming your butt into the ankle grip, which you won't enjoy.
To begin, straighten and extend your body so that it is parallel to the floor, as with a regular GHR. In this position, press your heels into the foot plate and push up using the muscles of the back of your thighs, but in this case, instead of trying to maintain a straight body position, bend your legs at the hips (as if pushing your butt back) and return to the starting position. Curling your legs at the hips makes the exercise easier and allows you to engage the muscles in the back of your thighs more. A University of Arkansas study found that the razor curl increased maximal isometric endurance in the hamstrings by 220%. This makes it an excellent solution for developing the necessary strength of a given muscle group, which can be used by more experienced athletes as an alternative to additional repetitions.
Congratulations! By completing the exercises above, you will be able to perform GHRs with full range of motion and proper technique. Praise yourself! Your buttocks will now look like stone.
What's next
Once you can comfortably perform 3 sets of 6 to 8 repetitions for this exercise, you can increase the difficulty. The most obvious way is to add load. This can be implemented in several ways. You can hold a weight to your chest, wear a weighted vest, or place a weight around your neck. I once saw a man who used a small child as a load.
There are a number of other methods of increasing the load, such as changing angles, lever length and tempo, all of which can be combined with additional load.
You can also change the angle of the far end of the machine bench to perform GHR. I learned this method from James Smith of Diesel Strength and Conditioning. Raising the back edge of the bench ensures a constant load on the muscles of the back of the thigh throughout the entire exercise. When performing a standard GHR, these muscles are used quite weakly in the final part of the lift. This is not observed when the bench is positioned at an angle, because even after the lifting of the body is completed, it remains at an angle to the floor surface. However, you need to be careful, since in this case the load is quite large.
For safety reasons, ensure that the bench is securely fastened. I use a 12-inch box that provides proper bench stability. I do not recommend raising the bench very high, as this could cause the entire machine to tip over. Make sure your ankles are positioned as high as possible, as this is how you can get the most benefit from the elevation of the bench.
Stretch your arms above your head
Holding your arms above your head makes this exercise much more difficult. This is due to the increase in the length of the lever. You can even take a small load in your outstretched arms (no more than 7 - 8 kg). This will engage the muscles in your upper back, so you can target your entire posterior chain in one exercise.
Start by holding your arms overhead during the eccentric portion of the movement, pressing your arms toward your body during the concentric phase. This will help you take advantage of the loaded eccentric phase, helping you extend a little more. Once you can handle this load, you can try holding your arms above your head throughout the exercise.
https://youtu.be/FWXGXDtuAdI
Be careful, in this case the load on the body is very serious. There is a risk of hyperextension of the lumbar spine during the transition from the eccentric to the concentric phase of movement. If you experience hyperextension, go back to the previous step and strengthen the muscles before returning to this level of difficulty.
Isometric exercise with additional weight
I put this exercise option in last place not because it is the most difficult. The point is that it is ideal for completing a workout. The exercise is no different from the isometric load described above. The only differences are the use of additional weight (pressed to the chest or in the form of a weighted vest) and duration.
Perform the exercise for 30 to 60 seconds after performing a standard GHR workout. Believe me, one repetition will be enough.
Conclusion
You now have a whole set of exercises at your disposal to help you incorporate GHR into your training program. You should not run ahead of the locomotive and try to implement all the proposed options at once. Be honest with yourself. Only you yourself can correctly assess your strengths and weaknesses. Patience is a very useful trait. As a general recommendation, I suggest performing 3 to 4 sets per workout of any exercise configuration. The total number of repetitions should not exceed 8 (the only exception is razor curl, where the number of repetitions can reach 15 - 20 per set). The frequency of execution can vary from 1 to 4 times a week depending on the total volume of training. The ideal option is 2 - 3 times a week. How you incorporate the exercise into your training depends on the specific program you are using. Just do GHR and do it correctly.
Original article: “The Glute-Ham Raise from A to Z.”
Hoop torsion
For the next exercise we will need a hoop. Spinning a hoop at home is not only an activity accessible to everyone, but also effective: it perfectly helps burn calories and remove boring sides.
We strain our abs and lower back. Don't forget about breathing.
The duration of such training may initially be 10-15 minutes. Then try to increase it by 5 minutes every day until the total execution time takes about 40 minutes.
Your training plan for the best basic exercises
A workout of 5 basic exercises looks like this:
- To warm up, you can run in place for 5 minutes or do pull-ups, and then mobilize your whole body, 30 seconds per exercise is enough.
- Then there are 8 to 12 repetitions of squats on one leg. Complete 4-6 hikes.
- Then do pull-ups (do the first set to the maximum, then 8-12 repetitions). Perform 4-6 approaches.
- Then perform 12-15 (preferably more) pelvic lifts on one leg. 4-6 approaches.
- Do push-ups without a break (it’s better to do them as hard as you can to feel the results). Do 4-6 approaches.
- At the end, run 5-6 sprint intervals of at least 50 meters (for advanced ones, more than 100 m). Remember to walk 1-2 minutes between runs and breathe deeply.
Correct regeneration
There should be at least one full day of rest between workouts as this is a full body workout. Ideally, conduct 2 to 3 classes per week. Bodyweight exercises can be easily paced - just extend the hardest part of the exercise for 1 or 2 seconds and you can freeze and hold the movement in the middle part, which means isometric work. Additionally, there is nothing wrong with adding quantities and sets to increase the load, thus establishing a new training stimulus. Are you still not completely tired? Then supplement the weight with a weighted backpack.
>>> A Beginner's Guide to Strength Training
Pumping up the buttocks
An elastic and rounded butt always gives a woman’s figure more attractive contours and makes it more aesthetically pleasing.
Exercises for the buttocks will be especially useful for girls who lead a sedentary lifestyle or work in an office every day.
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Squats
Everyone has probably done squats, but most do them incorrectly, which is why there are no visible results.
So, how to do squats correctly:
We place our feet hip-width apart. Inhale and squat not completely, taking a position as if you were sitting on a chair
The knees should not extend beyond the tips of the toes. Inhaling, we return to the original position
Lunges
Again, place your feet hip-width apart. Inhale and step back with one foot. We push the pelvis down.
We exhale and return to the original position. Perform the exercise on each leg in turn.
Basic Exercise #1: Single Leg Squats
Trains legs and buttocks.
Exercise 1: Single Leg Squats
Technique for performing single-leg squats: Place your right leg on a raised platform (box, chair). Keep your upper body upright. Bend your left knee to hip level. Keep your arms and upper body upright. Stay in this position for a short time and rise up. On the next rep, switch legs.
Why are single leg squats so effective?
When squatting on one leg, the muscles are subjected to more intense stress. The training effect is greater than if both legs were involved.
Advanced Single Leg Squat: Hold a can of water or other weight in front of your chest and perform weighted squats.
Exercises for men
A sculpted and toned body also plays an important role in male attractiveness. It gives you self-confidence and makes you more masculine in the eyes of women. And the exercises presented below for men will help you get closer to this.
Pumping up the chest
Push ups
We place our hands on both sides of the body. We do not raise the pelvis high. The legs and body are in one line. We do not spread our elbows to the sides.
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We exhale and go down. Inhale and rise
Dumbbell fly
Here we will need additional equipment, or rather dumbbells, a bench or two chairs.
We lie with our backs on the bench and raise our arms up along with dumbbells. Slowly spread your arms with dumbbells to the sides, while slightly bending your elbows
Slowly return to the original position
Variations
Combined training gives unlimited scope for imagination. Alternating between a stationary bike and an elliptical for aerobic exercise is a nice change. Changing the time interval of aerobic exercise up or down allows you to independently regulate the load and intensity of the workout.
When performing circular combined exercises, a varied combination of loads on different muscle groups is possible. It is possible to build a circular combined training based on supersets. It is not advisable for beginners to use this type, but if you really want to, it should be performed under the guidance of an instructor. During such training, the pulse must be controlled and not allowed to exceed 150-160 beats per minute. You should remember about safety precautions.
Remember that exercise in the gym should be beneficial, but not harm the body or worsen your well-being.
Rocking your back
Dumbbell Pull
We take dumbbells and lean forward on slightly bent legs. We lift the dumbbells without jerking. The elbows should go behind the back. We tense the muscles between the shoulder blades. We also slowly lower the dumbbells.
Pull-up on the horizontal bar
Take a wide grip. As you exhale, pull yourself up so that your chin is above the horizontal bar. As we exhale we lower ourselves down
Downloading the press
Working out the abs helps not only to remove the sides, but also to get the sculpted abs so desired by many men.
Plank
We take the emphasis while lying on the floor, leaning on our forearms, which should be parallel to each other. The legs and torso are in one line.
The pelvis should not fall too low or rise too high. We tense our abdominal muscles. We stand static for about half a minute. We repeat the exercise several times.
Crunches with legs raised
We lie down on the floor. We put our hands behind our heads. Legs raised up. Bend your knees a little.
Tightening the abdominal muscles, we lift the pelvis up, lifting it off the floor.
Lower the pelvis down and repeat all the steps again
Basic Exercise #5: Sprint Intervals
Sprinting increases the secretion of growth hormones because the muscle fibers are under enormous stress. The muscles in the legs and butt are especially large, so sprints are an ideal addition for building strength and muscle. Of course, endurance also brings great benefits.
Those who regularly work at full capacity gain muscle mass faster
Be sure to give your all in every sprint. Beginners choose a shorter distance (50-100 m), more experienced ones choose a longer distance. You need to do 6 runs in a row. Of course, not without a break. Don't stop, just walk around, breathe deeply through your nose and through your mouth. Also, wait 1-2 minutes before starting the next round. Beginners can take even longer pauses, the pulse should be below 130, breathing should calm down a little.
Complex exercises
Finally, we will provide a set of exercises at home, which is perfect for both women and men. It is simple in its implementation, but gives very noticeable results.
Squat with finger raises
We place our feet shoulder-width apart. Inhale and bend your legs to a 90 degree angle. We extend our arms parallel to the floor. We exhale and, stretching upward, stand on our toes.
Reverse push-ups
We sit on the edge of the chair, holding the seat with our hands. Inhaling, lower your pelvis down parallel to the chair. As we inhale we rise back up.
boat
We lie down on the floor. We place our arms straight in front of us. Exhaling, we raise one arm and the opposite leg. As you inhale, lower them down and repeat the same on the other hand.
Lunge Arm Press
We place our feet shoulder-width apart and take a small step forward. Bend your elbows, knees slightly bent.
Inhale and squat, touching the floor with your knee. At the same time, we reach up with our hands. We exhale and return to the original position.
This is how, with willpower, perseverance and performing the exercises presented above, you can easily achieve the figure of your dreams. It's never too late to get in shape and love your body!
The effect of combined training
- From all that has been said, it is already clear that this leads to active fat burning and increased calorie consumption. At the same time, you can diversify your workouts to the maximum, for example, increase the time of cardio loads while simultaneously reducing the time and number of strength exercises, or you can do exactly the opposite. You can perform exercises with drop sets or supersets, which will only improve the effect of burning calories due to the increased intensity of the workout.
- For those who do not want to gain muscle mass or lose weight, just to keep fit and maintain body parameters, training at a moderate pace perfectly trains the body - 3 sessions weekly for 60 minutes will be enough, without getting too carried away with diets.
- If your goal is pure growth in strength and mass, then the combined training method is not suitable, you don’t even have to waste time, since dividing your attention between aerobics and strength exercises wastes a lot of energy and effort, which is not a clear advantage of becoming a strong and muscular Titan.
This method is suitable for both beginners and experienced people, take note of it and always keep yourself in shape, improve your health and most importantly, be an example for your family and friends!
