1. Warm up

At the beginning of a workout, it is important to warm up the muscles, joints and ligaments. Run or walk in place for 5-7 minutes, turn your head and turn your shoulders. Do a few twists and turns forward.

2. Go to the main part

Include push-ups, pull-ups, squats, and planks in your workout. If you haven’t exercised in a while, start with the easy exercises below.

Push ups

Do kneeling push-ups – 5 sets of 10 reps. Follow the technique. For this:

  • put your hands shoulder-width apart, wrists under your shoulders;
  • watch your elbows – they should look back;
  • don’t lift your head;
  • tighten your abs so that your back does not bend down.

When you can perform them without difficulty, move on to push-ups from a support – a low horizontal bar or a bench. When this is easy, do classic push-ups.


During classic pull-ups, it is important:

  • do not bring your legs forward – they should remain straight;
  • do not sway and do not jerk, otherwise you can get injured;
  • lower your shoulders and bring your shoulder blades together;
  • do not pull your neck up.

If it is difficult to pull yourself up, you can jump on the horizontal bar and hold at the top point for the maximum possible amount of time. For beginners, horizontal pull-ups on a low bar are also suitable.


The plank can also be done on your knees to begin with. When you can hold the pose for 30-60 seconds, move on to the plank on the forearms.


Find a bench on the site that ends at knee level. Stand with your back to her at a short distance and sit down on the bench. Gradually, the height of the support can be reduced until you move on to regular squats. Keep your back straight and your heels off the ground.

3. Add stretching exercises

Get one hand behind your back from above, and the second from below and try to lock them into the lock. Do tilts to the side and forward. Choose a low horizontal bar with your feet touching the ground, and hang from it, relaxing your body.

In training, regularity is important. Start exercising at least three times a week, and the first results will not be long in coming. And the federal project “Sport is the norm of life” of the national project “Demography” will help in this. Thanks to him, modern open sports grounds, sports palaces, swimming pools, sports and recreation complexes appear. In total, 370 sports facilities have already been built, more than 1,500 TRP sports grounds. You can learn more about how to stick to a sports lifestyle and participate in competitions among sports fans on the website normasport.rf.

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