Training plan
Perform the complex two or three times a week, without rest between exercises to strengthen the abdominal muscles and buttocks. Before the start of the workout, shake for at least five minutes. Repeat the complex once or twice, depending on the availability of time. You will need: dumbbells 2-4 kg, exertube, shock absorber, yoga mat and fitball.
Squats and stretching
Stand upright, legs slightly wider than shoulders, raise hands above your head with your hands to each other. Take a deep breath and sink into the squat. Exhale as much as possible and lean forward, putting your hands on the floor. Feel the tension of the muscles of the back of the thighs and calves. Inhale and return to the squat position, hands over your head. Exhale and rise. Perform 4 repetitions.
Push-up push-ups
Muscles of the chest, arms and muscles-stabilizers work. Take the pose of the bar with an emphasis on the knees and hands, arms slightly wider than the shoulders. Go down to the floor, while the elbow of the left hand is closer to the chest, and the right, take the most to the side. Execute the push-up. Do 5 repetitions and change the position of the hands. Repeat the whole set again.
Backlash with lifting hands
The muscles of the buttocks, legs, shoulders and muscle-stabilizers work. Take the dumbbells in your hands. The right hand bend at the elbow and bring the weight to the shoulder, the palm is deployed to the body. The left arm is lowered along the body, the palm to the thigh. Make a lunge with your left foot back, simultaneously pulling your right arm up, and left to the side. Return to the starting position. Do 5 repetitions, then change the position of the legs and hands. Repeat the set again.
Direct draft
Muscles of legs, buttocks and backs work. Hook the exertube for a motionless object in front of you at a height of two meters. Holding the hilt of the projectile, raise your hands above your head and slightly spread out to the sides (thus, the hands "draw" in the air the Latin letter "V"), the palms are turned to the floor. Go down to the squat. Step back, pulling the ribbon. While holding the humeral body fixed, and hands straight, take the hilt to the hips. Return to the starting position. Perform 10 repetitions.
Lateral lunge with twisting
The muscles of the legs, buttocks, chest, arms and muscles-stabilizers work. Stand upright, feet shoulder width apart, feet parallel to each other. Take the dumbbells in your hand and hold them at the chest, palms are deployed to each other, elbows are pressed against the body. Bend the right knee and lean forward, pulling the left arm diagonally to the right foot. Climb up and turn to the left, while performing a kick with your left hand, palm turned to the floor. Again, perform an attack. Repeat 5 times and change the side.
Jump
Muscles of legs, hips and muscles-stabilizers work. Put your feet wider than your shoulders and sink into a squat. During the whole exercise, keep your hands in front of you: elbows are bent, palms are gathered into a fist. Go down a little lower, and then jump forward to the left leg, while pulling the right back and holding it on the weight. Return to the squat and repeat. Perform 10 repetitions and change the foot. If the exercise seems too easy (on the last repetitions you breathe calmly), pick up a medical ball or dumbbell weighing 3-4 kg.
Extension to the triceps
Triceps and muscle stabilizers work. Secure the exertube for the fixed object in front of you at a height of 30-50 cm from the floor. Take the pose of the bar with an emphasis on the brushes and toes. Hold the handle of the exertube in the right hand: the elbow is bent, the forearm is along the body, the tape is stretched. Holding your hips and shoulders in line, take your right arm back. Again bend the elbow and repeat the movement. Perform 5 repetitions and change the side.
The bridge on the fitball
Thigh muscles and muscle-stabilizers work. Wrap the tape-shock absorber around the hips, lie with your back on the fitball so that your head and upper back are, exactly in the center of the ball. Place your feet shoulder width apart. Overcoming the tension of the tape, try to keep your knees on one straight line with the legs. Arms lead in front of him at the chest level, fingers twist. Leaving the hips motionless, perform the twisting to the left. Return to the starting position and repeat movement to the right. This will make up one set. Perform 6 repetitions.