1. Squats. Exercise strengthens the muscles of the thighs and buttocks. Stand in the middle of the rubber shock absorber, pulling its ends. Legs are shoulder width apart, knees are slightly bent, chest is straightened, muscles of the press are strained, hands on hips. Transfer the weight of the body to the heels and bend the knees so that they are in line with the toes. The body is slightly tilted forward, the spine is in neutral position. Straining the muscles of the buttocks, go back to the starting position. In the gym, do sit-ups with dumbbells. Recommended weights: dumbbells of 2-9 kg.
2. Thrust bending. Exercise strengthens the muscles of the buttocks and hamstrings. Attach the rubber shock absorber to the door jamb at a height of approximately 60 cm from the floor and close the door. Grasp the handles and step back by pulling the shock absorber. Put your feet to the width of your shoulders, your knees are slightly bent, your chest is straightened, the muscles of the press are tense, the blades are lowered down. The extended arms should be in line with the shock absorber. Without changing the position of the body, lean forward from the hips until the back is almost parallel to the floor. Straining the muscles of the buttocks, go back to the starting position. In the gym, do this exercise with dumbbells. Recommended weights: dumbbells of 2-9 kg.
3. Thrust while standing. Exercise strengthens the middle section of the back and back of the shoulders. Attach the shock absorber to the door frame at the elbow level, then step back, pulling the shock absorber. Put your feet to the width of your shoulders, your knees slightly bent. Pull your arms out in front of you, palms facing each other. The chest is straightened, the press is strained, the blades are lowered down. Straining the muscles of your back, take your elbows back so that they are parallel to the body. Slowly return to the starting position. In the gym, perform cable traction while sitting. Recommended weights: 9-18 kg.
Than this complex is good
You will need a set of rubber shock absorbers with different resistance. Working with a shock absorber, you will be able to perform more varied exercises than with dumbbells, which means you'll better work your muscles. In addition, in this case you do not have to count on the fact that the force of attraction and inertia will do the work for you. In addition, lightweight and compact shock absorbers can easily be placed on a shelf in a closet or even in a suitcase.
4. Chest pressing. Exercise strengthens the muscles of the chest and the front surface of the shoulders. Attach the shock absorber to the door jamb at shoulder level and turn your back to the door. Grasp the handles, then move away from the door by pulling the shock absorber. Legs shoulder width apart, knees slightly bent. Strain the muscles of the press, straightening the chest. Raise your elbows and wrists to the height of your shoulders, your arms are bent at right angles, your hands look down. Strengthen the chest muscles slowly stretch your arms forward and draw them together until they are fully straightened. Return to the starting position. In the gym, perform a chest press on the simulator while sitting. Recommended weights: 4.5-18 kg.
5. Straightening of hands standing. Exercise strengthens the triceps. Attach the shock absorber to the upper door hinge. Grasp the handles, step back, pulling the shock absorber. Stand facing the door, legs shoulder-width apart, elbows bent and pressed to the body, palms looking down. Strain the muscles of the press and straighten the chest. With the force of the triceps, pull the shock absorber towards yourself, straightening up your hands to the end. Slowly return to the starting position. If you are in the gym, do this exercise on the simulator. Recommended weights: 4.5-18 kg.
6. Bending of hands standing. Exercise strengthens the biceps. Stand in the middle of the shock absorber, legs shoulder width apart, knees slightly bent, hands along the body, palms facing forward. The thorax is straightened, the muscles of the press are strained, the back is straight. Usil and em biceps bend your arms, lifting your wrists to your shoulders, while the elbows should be pressed to the sides. Slowly return to the starting position. In the gym, do this exercise with dumbbells. Recommended weights: dumbbells of 2-6 kg.
Training program
Do this complex 3 times a week, arranging 1 day of rest between classes. Start with 5 minutes of light cardio exercises, such as walking or climbing stairs. Then follow 1 approach from 12-15 repetitions of each exercise. Between the approaches, do stretching exercises for all the major muscle groups, holding each stretch for 20-30 seconds. If the muscles do not get tired after the last repetition, increase the resistance by shortening the shock absorber or standing out from the door. When you feel ready, add a second, and then a third approach. In the fourth week, take a shock absorber with a lot of resistance.