Wide draft with dumbbells
The muscles of the shoulders, back, arms and chest work. Stand up, putting your feet to the width of your shoulders, knees slightly bend and take each hand on a dumbbell weighing 4.5-7 kg. Lean forward from the hip so that the back is almost parallel to the floor. Put your hands in front of you, palms facing your hips. Pull the dumbbells towards you, spreading your elbows to the sides and slightly pulling back. Having delayed in the final point on 2 accounts, lower your hands. Perform 15 repetitions.
Bicycle in sitting position
Muscle-stabilizers work. Sit straight, legs extend, feet - on yourself, with your fingers touch your head behind your ears, and point your elbows to the sides. Raise your legs and lean back slightly, balancing on the coccyx. Pull the right knee, while turning the upper part of the body to it. Hold for 2 counts, then change the position of the legs and turn the body in the other direction - this will be repetition. Complete 30 approaches.
"Jumping over"
Muscles of buttocks, legs, muscles-stabilizers work. Stand up, feet are shoulder width apart, knees slightly bent, hands join in front of you at chest level. Raise the right knee and stretch it crosswise to the body to the left hand. Quickly change the position of the legs, pulling up the left knee. This will i repeat. Do 15 approaches, jumping back and forth as quickly as you can. Do not move your shoulders against the pelvis.
Dumbbells with a turn
The muscles of the chest and arms work. Lay down on your back, knees bend, feet on the floor, take each hand on a dumbbell weighing 4-5-7 kg and keep them just above the chest. The elbows are pointed at the sides, the palms look forward. Straighten your arms over your chest, unfolding them with your palms toward you. At the final point, dumbbells should touch. Do the movements in reverse order, returning to the starting position. Perform 15 repetitions.
Concentrated hand flexing with knee support
The biceps work. Take a left hand dumbbell weighing 4.5-7 kg left foot put a little ahead of the right and squat. The right knee is lowered to the floor, the heel is raised. The left hand is extended along the inner side of the left leg, the palm is directed to the right. Place your right hand on your right hip. While keeping the upper part of the left hand still, slowly raise the dumbbell to the shoulder. Lower to the starting position and repeat. Do 15 repetitions and start doing the exercise the other way.
Front squats
Muscles of buttocks, legs and biceps work. Stand up, putting feet on the width of the pelvis, in each hand, take a dumbbell weighing 4.5-7 kg and hold them in front of you at the height of the chin. The elbows are bent, the palms are directed toward themselves. Slowly sit down, without taking the pelvis back. Hold in the final point for 2 accounts, stand up and repeat. Perform 15 repetitions.
Ducking with dumbbells
The muscles of the shoulders and the muscles-stabilizers work. Take the right hand dumbbell weighing 2.5-3.5 kg and take the pose of the bar. The feet are slightly wider than the hips. Try not to move the pelvis about the shoulders, take the right hand to the side to the shoulder height, the palm is directed downwards. Lower your arm and place the dumbbell in the center of the body, under the chin, then do the exercise with your left hand. This will be one repetition. Do 15 approaches.
Twisting
The muscles of the press work. Lie on your back, legs straightened, hands behind your head. Tear off the head from the floor by 8 centimeters. Raise your legs and sit down slowly, pulling your knees to your elbows at the level of your pelvis. Hold in this position for 2 accounts, do not touch the ground with the feet. Then slowly lower the body and extend the legs (do not put the head and feet completely on the floor) and repeat. Perform 30 repetitions.
Cardioversion
To speed up the metabolism and burn more calories, enter this interval training into your fitness schedule. Designed for an elliptical simulator and a veloergometer, it can be adapted to other simulators, and to any kind of physical activity. Just focus on your ION. " Bonus! Every time you increase the resistance on the simulator, you give an extra load and the muscles of the press, forcing them to make an effort to maintain stability.