The shock absorber will make the muscles and stabilizers work, but it is especially good for the muscles of the shoulder girdle, which in many girls is weak. It will suit even beginners. You will see this if you perform our complex 2-3 times a week. If you find it difficult to do the exercise as described, just adjust the tension. Standing on the exertube, move aside and loosen it a bit, or instead of two handles, pick up only one.
One of the simplest sports equipment, which is an elastic and strong rubber tube with handles at the ends. The color of the exertube, as a rule, speaks about the degree of resistance that the given projectile provides. A single labeling system does not exist, however, yellow usually gives a minimum load, the green is slightly larger, followed by red, blue and black. Accordingly, they use these projectiles in a variety of programs, from rehabilitation after injuries to pilates and strength training of professional athletes. Rubber shock absorber is an excellent alternative to free weights and simulators. Including because it allows you to load the muscles in a slightly different way, which means, if necessary, to overcome the training plateau and just diversify fitness classes. With him, you can perform a lot of different sets of exercises for the development of the muscles of girls, standing or sitting on it, throwing over a fixed support, training in pairs ...
Squats with bending of hands
Muscles of the legs, buttocks and biceps work. Stand your feet on the width of the pelvis, feet in the middle of the shock absorber, in each hand take the handle of the projectile. Taking the pelvis back, drop into the squat to a position where the hips will be parallel to the floor, and simultaneously bend your arms in the elbows. Return to the starting position, repeat. Do 2-3 sets of 10-15 repetitions. When doing sit-ups and attacks, be sure to keep the knees of the bent legs at the final point of the movement, not protruding beyond the projection of the toe.
Lungs with the diversion of the hand
Muscles of the legs, buttocks, deltoid muscles work. Step right foot into the middle of the shock absorber, left take a wide step back and put it on the toe. Take the shock absorber knob in the right hand. Fall into the lunge, directing the right knee to the floor and simultaneously pulling the right hand to the side until parallel with the floor. Go back and start position. Repeat 10-12 times, change the foot in the next approach. Make 2 sets for each leg.
Sideways and thrust
Muscles of legs and buttocks, deltoid muscles work. Put your feet 2 times wider than your shoulders, your feet are slightly turned outward, the left - at the middle of the shock absorber. Take the handle of the projectile in the right hand, put the left on the belt. Expose to the side, bending the right knee and pulling the shock absorber arms to the right shoulder. Go back to the starting position and repeat. If the exercise is too difficult, leave only one handle of the projectile in your hand. On the next approach, start the exercise the other way. Do 2 sets of 12-15 repetitions in each direction.
Thrust in inclination with one hand
The muscles of the back work. Put your right foot on the middle of the shock absorber, with your left foot take a wide step back. Bend your knees slightly and bend forward so that the upper part of the body is almost parallel to the floor. Take the left hand hand exertube, and the right lean against the thigh. While retaining the body position, tighten the shock absorber arms to the hip fold, directing the elbow back and toward the center of the back. Go back to the starting position and repeat. On the next approach, start the exercise the other way. Make 2 sets of 15 repetitions for each side.
Extension of the hand to the triceps
Triceps, muscles of the thighs and buttocks work. Rise your legs twice as wide as your shoulders, turn your feet out at an angle of 30-40 degrees, your back straight. Take one handle of the projectile in the right hand, pull it up and, bending the elbow, take the shock absorber behind your back, hold it with your left hand at the level of the waist. Now sit down (at the final point the hips are parallel to the floor and make a right angle with the shank) and simultaneously straighten the right hand. Return to the starting position, repeat. On the next approach, start the exercise with the other hand. Do 3 sets of 12-15 repetitions in each direction.
Putting your foot to the side
The muscles of the buttocks work. Stand in the middle of the shock absorber, feet shoulder width apart. The left hand, take it to the side, lifting it at the level of the shoulder, take the shock absorber's arm in the right arm. Transfer the weight of the body to your left leg, and pull the right one to the side as high as you can, pulling the shock absorber and pulling the handle to the hip joint. Keep the balance and the starting position of the pelvis. Returning to the starting position, lower the leg to light touch with the floor. Perform 1-2 approaches 15-20 times for each side.
Body rotations in tilt backward
The muscles of the press work. Sit down, stretch your legs and cross them in the lower legs, swing the shock absorber through the feet. Lean back, transferring the weight of the body to the upper part of the buttocks. Take the handles of the projectile with both hands and hold them at the chest level. Loosen the loin, draw in the stomach. While keeping the position of the pelvis, turn the body right-to-left. This will be 1 repetition. Complete 2 sets of 10 repetitions.
Bench from sitting position
Deltoid muscles and triceps work. Sit with your legs crossed in the middle of the shock absorber, take in each hand the handle of the projectile and lift them slightly above the level of the shoulders, the palms facing forward. Unbending his hands in the elbows, push them over his head. Do not bend, do not lift the shoulder joints. Return to the starting position, repeat. Do 2 sets of 12-15 repetitions.
Thrust to chest from sitting position
The muscles of the back and back of the shoulder work. Sit straight, legs extend in front of you and slightly bend at the knees. Throw the exertube through the feet and take the handle of the projectile into each hand: the line of hands continues the shock absorber's line. Pull the handles towards you, pointing your elbows back and taking off your shoulder blades. Return to the starting position. Repeat. Do 2 approaches 12-15 times.
Straightening of arms in slope
Triceps work. With your right foot step on the middle of the exertube, take a left wide step back and place it on the toe. Bend your knees and lean forward. With your right hand, lean against the hip, take the shock absorber's arm in the left arm and pull it up to the hip joint, the elbow above the back. Fixing the position of the shoulder and elbow, force the triceps to straighten the arm back up. Return to the starting position. Do not lower your hand below the thigh! Repeat. At the next repetition, follow the exercise with the right hand. Do 1-2 approaches for 12-15 repetitions in each direction.