Do you have to sit a lot at work? Have you been out of train­ing for a long time or have you just start­ed recov­er­ing from an ill­ness? Or maybe train­ing has ceased to bring the desired result? Mus­cle ton­ing is what will help to cope with prob­lems and restore strength and agili­ty to the body! Mus­cles in good shape are a pro­tec­tion for the joints, a guar­an­tee of the prop­er func­tion­ing of blood ves­sels and an increase in calo­rie con­sump­tion. Just 5 ton­ing exer­cis­es and 3 impor­tant work­out tips will help you get back to nor­mal!

The Best Toning Exercises: Use Your Own Weight

To tone your mus­cles, start with these exer­cis­es (and if you’re already exer­cis­ing, add them to your list). Don’t be fooled: the move­ments only seem sim­ple. In fact, they effec­tive­ly stretch the con­tract­ed mus­cles and increase blood cir­cu­la­tion in them!

Hips, buttocks and abdomen

Hips, buttocks and stomach

We stand up straight, put our hands on the belt, legs — shoul­der-width apart. We take a wide step to the side and at the same time squat on this leg. We straight­en up, put the foot back and do the same on the oth­er side.

20 rep­e­ti­tions and 3 sets will help warm up and stretch the mus­cles of the thighs, but­tocks and abs.

Impor­tant: the feet are always par­al­lel to each oth­er!

Oblique and transverse abdominal muscles: making the waist

We sit down and bend our knees. The feet are pressed to the floor. The body is retract­ed so that it forms an angle of 45 degrees with the floor. We press our palms to each oth­er, we spread our elbows to the sides.

With­out low­er­ing the body, we alter­nate­ly turn left and right in order to reach the floor with one elbow.

We per­form 10 times on each side. If it is dif­fi­cult, you can slight­ly raise the body clos­er to the knees. If it’s easy, lean back.

Impor­tant: do not tear off the but­tocks and legs from the floor!

Comprehensive approach: legs, buttocks, back and stomach

We stand straight, hands on the waist, legs apart shoul­der-width apart. Slow­ly we begin to sit down, not bring­ing our knees togeth­er. Hav­ing reached the bot­tom point, we begin to straight­en up to the start­ing posi­tion, raise our hands up and stand on our toes.

We freeze in this posi­tion for a cou­ple of sec­onds and again begin to squat.

We per­form 3 sets of 15 rep­e­ti­tions.

Impor­tant: do not linger in the start­ing posi­tion or in the squat — keep mov­ing all the time, freez­ing only at the high­est point.

We tone the core muscles and pump the press

We tone the core muscles and pump the press

We lie down on our back, legs are closed togeth­er, bent at the knees, feet pressed to the floor. Hands behind the head, elbows extend­ed for­ward, chin pressed to the chest.

Begin to stretch your fore­head towards your legs, lift­ing your back and twist­ing the body, then return to the start­ing posi­tion, straight­en­ing your back well.

Do 8 reps and 3 sets.

Impor­tant: if it is dif­fi­cult to per­form, you can cross your arms over your chest. Well, if every­thing is easy, lift your legs off the floor and try again!

Parterre for femoral and gluteal muscles

Get on all fours, bel­ly tense and drawn in. Raise the bent leg to the side until the thigh is par­al­lel to the floor, and the heel ris­es above the knee.

We pull the knee to the shoul­der as close as pos­si­ble. We freeze, count to three and return the leg to its orig­i­nal posi­tion on weight. Don’t let go of your foot!

Repeat 12 times on each side.

Impor­tant: the body does not move! Only the mus­cles of the thighs and but­tocks work.

To work out the mus­cles of the arms and the shoul­der gir­dle sep­a­rate­ly, push up from any sup­port — the floor, walls, bench­es, do straight and reverse push-ups. They not only help mus­cles: in the mag­a­zine “Bul­letin of sports sci­ence” pub­lished a study on the effect of push-ups on shoot­ing accu­ra­cy.

It turns out that those who reg­u­lar­ly do push-ups hit the tar­get more accu­rate­ly. All because these sim­ple exer­cis­es relieve psy­cho­log­i­cal ten­sion!

Per­form the entire com­plex for a week, and the result will be notice­able: stronger mus­cles, more elas­tic­i­ty and endurance. And — the plea­sure of the first results. But remem­ber: basic exer­cis­es are not every­thing. We have 3 more impor­tant rules for mus­cle ton­ing: start fol­low­ing them now!

Alternate rhythms

It does­n’t mat­ter which work­out you use. There comes a time when the usu­al loads cease to have the desired effect. What to do? Con­stant­ly chang­ing rou­tines? We have an answer!

To increase the load and increase mus­cle tone, change the rhythm of exe­cu­tion. There are two phas­es in the dynam­ics of each strength exer­cise: con­cen­tric, with mus­cle con­trac­tion, and eccen­tric, when the weight falls into place, and the mus­cle fibers length­en.

For best results, low­er the scale (even if it is part of your own body) more slow­ly. So the mus­cles will tight­en and length­en at the same time. This will improve bal­ance, increase strength, and help you recov­er faster from a work­out. Raise the weight for a count of two, and low­er it for a count of five.


Swim­ming and water aer­o­bics are great ways to get in shape even with mod­er­ate exer­cise. In addi­tion, sci­en­tists have proven that reg­u­lar vis­its to the pool help pro­tect against sea­son­al virus­es, and if they attack, then SARS and acute res­pi­ra­to­ry infec­tions pass faster.

Dropset: do not increase, but decrease!

Dropset: do not increase, but decrease!

The dropset method is the reduc­tion of weights in the process of per­form­ing exer­cis­es. No need to start with a small mass, and then increase it. Dur­ing train­ing, do the oppo­site: imme­di­ate­ly take the max­i­mum weight that you can lift 8–10 times with­out inter­rup­tion. And then reduce it by 15% (no rest between sets) and do 10 more sets. Now remove anoth­er 15% and repeat the exer­cise the max­i­mum num­ber of times.

Life hack: if you work with your own body weight, pay atten­tion to the options for begin­ners: when you repeat the approach, change the angle of incli­na­tion or the lev­el of lift­ing the legs, arms, body.

Jay Cardiel­lo, a fit­ness expert from the USA, claims that this helps to work out the mus­cles as much as pos­si­ble and quick­ly improves their tone.

Slow down!

Fast does not mean effi­cient. Slow down dur­ing exer­cise (but don’t freeze to relax). For exam­ple, try to lift the body or dumb­bells not for a cou­ple of sec­onds, but for ten.

Keep your mus­cles tense longer, and after just a few work­outs, you will feel the dif­fer­ence.

Expert com­ment

Svet­lana Tal­abko, nutri­tion­ist, weight man­age­ment and nutri­tion con­sul­tant, fit­ness train­er

- How to quick­ly tone the mus­cles?

It all depends on the ini­tial state of the per­son and relat­ed fac­tors. For exam­ple, whether the per­son was pre­vi­ous­ly involved in sports or not. If yes, what was the break? What kind of food and whether a per­son plans to change it, the state of health, and, well, genet­ics too.

Do not imme­di­ate­ly rush into all seri­ous and train 7 days a week.

Per­haps the result will be, but there is a huge risk of over­work­ing, which will have to be elim­i­nat­ed, which means there will be a big roll­back. Three work­outs a week is enough. For begin­ners, as a rule, the result is notice­able already at first.

  • I rec­om­mend strength train­ing, they will be the most effec­tive. Prefer­ably with a coach who will com­pe­tent­ly draw up a pro­gram, so the work will be focused and effec­tive.
  • At the same time, we nor­mal­ize the food. We achieve a bal­anced diet, in no case exclude car­bo­hy­drates, they are need­ed to replen­ish the expend­ed ener­gy, and, of course, pro­tein to restore and build new mus­cle fibers.
  • We pay enough atten­tion to rest and sleep, this is a manda­to­ry item, with­out a good recov­ery, progress will not hap­pen.

Expert com­ment

Daria Manuilenko­va, world and Russ­ian cham­pi­on in body fit­ness

How to quick­ly tone mus­cles at home is one of the most com­mon requests. Espe­cial­ly now, in the autumn peri­od, when the opti­mal load will raise the pro­tec­tive func­tions of the body and improve mood. Where to begin?

I advise you to use the method of “mir­ror diag­nos­tics”. I heard about it at a sem­i­nar in Texas and still find it to be true when build­ing a train­ing scheme intu­itive­ly (with­out spe­cif­ic knowl­edge in this area). It con­sists in the fol­low­ing: you need to go to the mir­ror and look at your­self.

Every­thing that we see in the mir­ror — the reflec­tion of the chest, biceps, front of the shoul­der, abs, front of the thigh, tib­ial mus­cle — is most loaded with house­hold stress! And every­thing that does not fall into our field of vision — this is the back delta, back mus­cles, lum­bar spine, but­tocks, back of the thigh and low­er leg — require more detailed study.

Often, traps (fat deposits) are formed on our weak points, the tone drops and chron­ic dis­eases arise — from a lack of blood cir­cu­la­tion and mobil­i­ty of the mus­cles and artic­u­lar appa­ra­tus.

Shall we start the les­son? Every work­out has a struc­ture.

  • Warm-up: pre-warm up the lig­a­men­tous-artic­u­lar appa­ra­tus, slight­ly increase the pulse.
  • The main part — here we include work on the nec­es­sary mus­cle groups (in the con­text of our request).
  • We fin­ish the work­out with a hitch and stretch­ing — to help the body return to its pre-work­out state!

Go! Let’s go from top to bot­tom:

  • Exer­cis­es that devel­op the back of the delta can be per­formed both in iso­la­tion and loaded with basic exer­cis­es for the entire group. A basic dumb­bell or bar­bell press is per­fect (I rec­om­mend using a back sup­port in any case), as well as spread­ing your arms to the sides with dumb­bells in an incline. It must be remem­bered that the lit­tle fin­ger, elbow and shoul­der always “look” up.
  • The lum­bar spine — bet­ter exer­cis­es than exten­sions on the mat, they didn’t come up with. Lying on your stom­ach, putting your hands behind your head and with­out chang­ing the direc­tion of the head and neck, lift the body up as you exhale, and low­er your­self to the start­ing posi­tion as you inhale. As an accom­pa­ny­ing exer­cise, you can add a sta­t­ic bar. The but­tocks and back of the thigh at home can be loaded with clas­sic lunges (2 in one).
  • If you are a begin­ner and have nev­er done lunges before, then take your time to get a large num­ber of rep­e­ti­tions, and the sup­port­ing leg (but­tock and back sur­face of which we load) can be placed with the knee rest­ing on a sofa, chair, etc.
  • As a hitch, use an exer­cise that “lifts” the low­er leg, stim­u­lat­ing the improve­ment of blood flow and the func­tion­ing of the lym­phat­ic sys­tem — lift­ing on toes while stand­ing against the wall. I rec­om­mend not to count rep­e­ti­tions, but to note the time — start­ing — 30–40 sec­onds. By the way, this exer­cise can be per­formed regard­less of train­ing, when wash­ing dish­es, for exam­ple.

As soon as you adapt to the pro­posed train­ing option (it becomes easy and you want to enrich the work­out with new exer­cis­es and sen­sa­tions), add more “usu­al” exer­cis­es — push-ups, twist­ing on the press and squats! Hap­py train­ing!

От Yraa

Добавить комментарий