With the emergence of open patio and swimsuit season, the body realizes that it is difficult to prepare the body for a beach holiday without sports. However, it is not necessary to spend a few hours in the hall. It is easy to do effective exercises at home. Kalina Valerias, a coach of Premium Sports Studios Reboot Fitness network, has prepared the best techniques to help enter a ton without classic crouches and boards.
Dumbbelli trastters
When performing, the muscles of the legs, bodies and shoulders are included at the same time.
– Take the starting position: The stand of the legs is separate, the dumbbells on the shoulders, the elbows are removed.
– Keep your back straight and go down to a deep squat. The knees do not go beyond the list of socks.
– With a breath, pushing yourself up, your legs are flat. On top, correct your hands completely, take a dumbbell on your head.
– Go back to the starting position. Repeat again.
The movement must be smooth and continuous – the force created by the legs as the squatter gets up to the bench movement.
Laying bending + flexion and lane with the extension of hands
Exercise activates the abdominal muscles and helps strengthen the hands and chest muscles.
– Take the starting position: Lying strokes, legs together, brushes under the projection of the shoulders.
– He’s trying to touch it with a breath, the right leg, the left elbow.
– Return to the starting position with a breath. Repeat on the left leg.
– At the end of lying, scoring and then screaming (if it’s hard to squeeze from the flat legs, lower the knees to empty point).
Jumping attacks
It promotes the development of explosive legs and improves coordination.
– Take the starting position: a classic attack – both legs on the knees, a 90 ° angle, on a leg on the back of the foot. The body leans a little forward.
– With exhalation, pushing yourself strongly with both legs, skip and quickly replace in the air.
– Softly, go down to the lenge position in front of the foot.
When exercising, help yourself with your hands to provide a stable position. If you are contraindicated at the shock load, replace the exercise with classical attacks.
Planck-Smump-Stanchy
Exercise contains the entire body, helping to strengthen the muscles of abdominal press, legs, body and durability development.
– Take the starting position: The emphasis lies, the legs together, the brushes under the projection of the shoulders (placed between dumbbell hands).
– Complete a jumping jump.
– Keep the back straight with the exhalation of the flat legs.
– Put the peel on the ground, jump back to the starting position. Repeat.
“Boat” with hands on the body
The exercise aims to strengthen the muscles of the back, the hips and muscles of the back of the hips and also helps improve the posture.
– Take the starting position: lie in your stomach, hands up.
– Raise your chest, arms and legs at the same time with Exhaling. Do not lift your head, leave your neck in a neutral position.
– Bring your shoulder knives and bring your hands into the body. Correct the position for 2-3 seconds.
– Correct your hands and slowly return to the starting position. Repeat.
Dumbbell traction at the bar
Strengthens the muscles of the back and abdomen.
– Take the starting position: The emphasis lying with the dumbbells in your hands, the width of the pelvis, the brushes under the projection of the shoulders.
– With an exhalation, pull the right dumbbell to the belt using the shoulder knife, the elbow is close to the body. Sweep for 1-2 seconds.
– Go back to the starting position. Repeat in his left hand.
Bend up on the legs
The rectus contains the abdominal muscle with the bonus and helps to increase the mobility of the spine.
– Take the starting position: lying on your back, the arms are extended forward, the legs of the dumbbell are bent in the hip joints, the lower back is pressed.
– With an exhalation, the ribs move into the pelvic pelvis, the dumbbell moves along the hips and “stretched” into socks.
-At the top, correct the position for 2-3 seconds and slowly return to the starting position. Repeat.
Keep your neck in a neutral position, the movement is performed by contraction of the press muscles.
Perform each exercise for 45 seconds, rest between exercises – 15 seconds. After completing the full circle, rest for 2-3 minutes. Set the number of apartments at your level: beginners should stop 2-3 apartments, more prepared athletes can make 4-5 loops.
Source: People Talk
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