Thoracum in sitting position
Strengthening the muscles. Exercise strengthens the muscles of the chest and the front surface of the shoulder. Sit on the simulator, straighten the chest, stretch the muscles of the press, so that the spine is in neutral position. Grasp the handles; Elbows are pressed against the body and bent at an angle of 90 °. Straighten your hands and push out the handles, while the chest should be straightened. Slowly return to the starting position and repeat the exercise. Recommended weights: 15-30 kg. Stretch the muscles. Sitting on the simulator, straighten your chest, spread your arms out to the sides. Feel the pectoral muscles stretch. Hold the stretch for 20 seconds.
Lateral pull
We strengthen muscles during weight loss. Exercise strengthens the muscles of the middle part of the back. Sit on the simulator, tightly pressed to the back. Place your elbows and hands below the elbow on the palm rest. Strain the muscles of the press, trying to keep the body in one position, and relax your shoulders. Squeeze the stops down and back. Recommended weights: 15-30 kg. Stretch the muscles. Stand at the simulator, straight legs on the width of the shoulders, knees are not strained. Grab the crossbar with both hands (arms straight). Bend your knees (back straight). Holding on to the crossbar, take the buttocks back to stretch the muscles of the back. Hold the stretch for 20 seconds.
Raising your arms to the sides
We strengthen the muscles when losing weight. Exercise strengthens the muscles of the middle part of the shoulder. Sit on the simulator, grip the arms, elbows and arms above the elbow rest on the abutments, the thorax is raised, the muscles of the press are strained. Raise your hands to shoulder level without straining your neck. Return to the starting position and repeat the exercise. Recommended weights: 10-30 kg. Stretch the muscles. Stand face to the simulator, straight legs on the width of the shoulders, knees are not strained. Grasp the left hand with the right handle of the simulator. Turn the body to the left, feel the muscles of the middle and back of the shoulder stretch. Hold the stretch for 20 seconds, then repeat the stretching, holding the left handle with your right hand.
Elbow bending
Strengthening the muscles. Exercise strengthens the biceps. Sit on the simulator, knees are bent, feet are standing on the floor. Lean against the center of the elbow, straight arms are parallel to the floor. Grasp the handles with the palms of the bottom. Connect the shoulder blades and lower them down, then bend the elbows and pull the arms to the shoulders. Hold the body straight, without leaning forward. Slowly straighten your arms and repeat the exercise. Recommended weights: 7-20 kg. Stretch the muscles. While in the starting position, press the brushes. Using brushes on the handle, pull the case back slightly, feel how the biceps are stretched. Hold the stretch for 20 seconds.
Extension of arms in elbows
Strengthening the muscles. Exercise strengthens the triceps. Sit on the simulator, knees are bent, feet are standing on the floor. Lean your elbows on the center of the stop, grasp the arms, while the palms are turned inwards, the elbows are bent. Strain the muscles of the press. Straighten your arms and squeeze the handles down, without straining your elbows. Return to the starting position and repeat the exercise. Recommended weights: 7-20 kg. Stretch the muscles. From the sitting position, stretch your arm up, bend it back and try to reach the back of the seat. Elbow looks up. Hold the stretch for 20 seconds.
Different Goals
Our program is designed for seven lessons per week: three classes to develop strength and flexibility and four cardio training. A total of approximately 6.5 hours per week (beginners will need less time for cardio training). You organize these classes depending on the goals that you set for yourself. To lose weight: perform cardiovascular exercises immediately before weight training. To develop strength: alternate cardio and strength training. So you can work with a lot of weight and you'll get tired less.