تمرینات خانگی: راهنمای کامل برای کاهش چربی و فرم‌دهی در خانه: بدون تجهیزات

At home exercises are a great way to get your workouts in even when you have a limited time available. This book will give you simple tips and tricks for effective weight-loss and muscle building. It also provides step-by-step directions for each exercise, so you know exactly how to perform everything you are asked to. Doing the right exercises, in the right way, is the only way for you to get the results you want. Gyms can be intimidating, and even if that isn’t the problem, it can be hard to find the time to actually get to the gym or class in order to get your workout in. That is why this book was created as a guide to effective at home workouts that require nothing besides you and a space big enough for you to stretch across. You do not need a gym membership, expensive gym equipment, or large spaces to perform effective workouts. Introduction Chapter 1: Getting Started The Basics Time How to Get the Results You Want Consistency Work on Your Form Planning in Advance Variety and Goals Eating Right Chapter 2: Stretches and Cardio Stretches Full Body Stretches for Warm-Ups Runners Stretch Standing Side Stretch Seated Back Twist Isolated Stretches for Flexibility Downward DogSitting Hamstring Stretch Kneeling Hip Stretch and Chest Opener Pigeon Pose Butterfly Cat-Cow Plow Pose Floor Pec Stretch Kneeling Wrist Stretch Cardio Chapter 3: Body Weight Training and Core Exercises Body Weight Training Legs Deep Squat Squat Jump Side Lunge Scissor Box Jump Single Leg Hip Raise Arms and Chest Burpee Spiderman Press-Up Chair Dip Towel Arm Curl Back and Shoulders Superman Aquaman Pike Push-Ups Dolphin Kicks Core Exercises Plank Bicycle Crunch Side Plank Boat Vertical Leg Crunch Chapter 4: The Right Combinations and Workout PlansCore Strength Workout Leg Day Workout Arm Workout Back and Shoulder Workout Cardio Workout Conclusion References