So that later it was not painfully painful, we developed this 20-minute festive express complex, which will strengthen and lift the tone of the muscles of the whole body. You do not have to spend long hours in the gym: after all, you can do our program at home. All you need is dumbbells. In addition, to learn this complex - a couple of trifles. Two of the five exercises, most likely, you are already well-known - this is the pull of weight with one hand and push-ups. The other three are combined exercises, which consist of 2-3 movements that develop the strength of several muscle groups. Perhaps they also know you. With such combined movements, you perform several exercises at once as one, without interruption between approaches, which saves time. In addition, you burn more calories, forcing the muscles and heart to work more intensively. There are many reasons why dumbbells are more efficient and save more time than power simulators. Performing exercises in a free rack requires the involvement of abdominal muscles and lower back muscles to stabilize the body. This gives an additional load. But we do not want to trouble you with details. After all, we know how you are in a hurry.
1. Combination of squats, bending of hands and press. Exercise strengthens the muscles of the buttocks, front and back surfaces of the hips, biceps, shoulder muscles and the back of the back. Take the dumbbells in your hands. Stand upright, feet shoulder-width apart, arms freely lowered along the body, palms facing inwards. Strain the muscles of the press, while the spine should be in a neutral position. Transfer the weight of the body to the heels and make the squats, so that the hips are almost parallel to the floor. Straighten your legs. Bend your elbows and pull the dumbbells to your shoulders. Keep your elbows right under your shoulders. Straighten your arms straight up. In this case, the blades must be connected. Return to the starting position. Perform 2-4 sets of 8-12 repetitions.
2. Alternation of deep lunge and raising hands in the sides. Exercise strengthens the muscles of the anterior and posterior surfaces of the hips, buttocks, shins, middle part of the shoulders; The body retains the muscles of the back and the press. The starting position is the same as in the previous exercise. Make a wide step forward with the right foot, bend the right knee and drop into the lunge. The right knee should be exactly above the right ankle, the left knee is bent, the heel does not touch the floor. Lean forward from the hips and pull forward straight arms so that the dumbbells are slightly behind the right shin. Pushing with your left foot, straighten your legs and return to the starting position. Then raise your hands to the sides to shoulder level. In this case, the elbows and knees should be slightly bent, and the brushes - on a level with the elbows. Lower your arms and return to the starting position, then repeat the exercise with your left foot. Perform 2-4 sets of 8-12 repetitions (one repetition is a thrust from both legs).
Occupation program
The basis. Start with 2-3 minutes of warm-up: be like a quick step or do some exercises of our complex, but without dumbbells. After class, pull all the major muscle groups, holding each stretch for 20-30 seconds. How to choose a burden. You will need several pairs of dumbbells weighing from 2 to 7 kg. For each exercise, you should choose a burden, in which you will find it difficult enough to do it, but you can do all the repetitions correctly. Since several muscle groups work when performing combined exercises, you will need to exercise with less burden than if you were doing simple exercises. In other words, if you do sit-ups with dumbbells weighing 7 kg, and bending your hands - with dumbbells 5 kg, then you need to do a combination of squats, bending hands and press with 5 kg dumbbells. So, in each exercise, weights are determined by the weakest of the involved muscle groups. Strengthening the muscles. Do this complex 2-3 times a week, resting at least one day between classes. Your goal is to do 2-4 sets of 8-12 repetitions, resting for 45 seconds between sets. (To cover 20 minutes, do 2 sets.) If this is easy for you, bring the number of repetitions in each approach to 15 or increase the burden. Well, if you do not have time for classes at all, once a week, follow 1 approach from 10-15 repetitions of each exercise. Way to success. When you strengthen the muscles, increase the burden. To avoid stagnation and boredom, change the program every 4-6 weeks. To do this, you can break the first three exercises (combined) into separate elements. (For example, in Exercise 1, you will first make 2-4 sets of 8-12 sit-ups, then - the same amount of bending of the hands, and after that - the same number of pressures.) Or after a few weeks, go to another power complex, work out a month and again return to these exercises.
3. The deadlift and the butterfly from the position are bent. Exercise strengthens the muscles of the back of the thighs, buttocks, back of the shoulders and the back of the back. Put straight legs at the width of the shoulders, hands with dumbbells in front of the hips, palms facing back. Tighten the muscles of the press and remove the scapula. While holding the spine in the neutral position, lean forward until you feel how the muscles of the back of the thighs stretch. Then slightly bend your knees, connect the scapula and make a "butterfly": raise your arms to the sides, elbows slightly bent. Tighten the muscles of the buttocks and return to the starting position. Perform 2-4 sets of 8-12 repetitions.
4. Thrust with one hand. Exercise strengthens the muscles of the middle of the back, the back of the shoulders and to some extent the biceps. Take the dumbbell in your right hand. Put your feet to the width of your shoulders. Take a step forward with your left foot and drop into the lunge. Place the left arm bent at the elbow on the thigh of the bent left leg. Lean forward as low as possible so that the upper part of the body is almost parallel to the floor. The right hand is freely lowered down, the palm looks inside. Tighten the press so that the head, neck, back and hips are one line. Connect the shoulder blades, strain the back muscles and with effort pull the right elbow back and up so that the dumbbell is at the waist level. Straighten your arm and repeat the thrust 8-12 times. Perform 2-4 sets of 8-12 repetitions on each hand (do not forget to change legs).
How to quickly burn more calories
To kill two birds with one stone, that is, to burn a maximum of calories in a short time, you can, having turned your training into a superintensive complex of cardio and strength exercises. Choose one of the programs below, or perform both alternately to prevent the muscles from getting used to.
Program 1
After a 5-minute warm-up, follow 1 approach from 10-12 repetitions of each exercise with dumbbells in this order. This is one cycle. Do not take a break after strength training, for 3-5 minutes, exercise cardio exercises (choose any exercise from the list below) with medium or high intensity. After that, without interruption, perform another cycle of strength exercises, and then - cardio exercises for 3-5 minutes. If time allows, repeat this program again. At the end of the workout, stretch the muscles.
Program 2
Start with a 5-minute warm-up. Then follow the 1 approach of all strength exercises, doing cardio exercises after each of them for 1 minute. This will be one cycle. Repeat this cycle once or twice. At the end of the workout, stretch the muscles. Cardiovascular exercises
• Jumps in place: legs apart - legs together.
• Alternately lifting the knees.
• Ascent to the step (step height or bench should be 15-25 cm).
• Jumping rope.
• Classes on any cardio: a stationary bike, a "moving ladder", an elliptical trainer or a treadmill.