Physiotherapist: you don't need a gym, four exercises are enough for a healthy body

Fitness industry experts claim that only four basic exercises are sufficient for comprehensive muscle development. This minimalist approach effectively trains all major muscle groups.

The training program involves performing exercises in 3-4 sets with a clearly defined number of repetitions: 12 times for squats, 10 for push-ups, 12 for rows on each side, and 10 for deadlifts. The recommended rest between exercises is 30-60 seconds, between sets - 1-2 minutes.

Squats serve as a key element of the workout, providing a comprehensive load on the entire body, especially the lower extremities, glutes, and core.

Push-ups, requiring no additional equipment, effectively work the upper body.

Rows help strengthen the back muscles, shoulder girdle, and biceps while improving posture and developing grip strength.

The deadlift completes the complex, activating the entire posterior muscle chain, including hamstrings, glutes, and lower back. This exercise develops functional strength and promotes proper posture.