Training for the press
This training really tiresome you! With the help of these exercises you will load the work of the most The main muscle groups And arrange an intensive cardio inHome conditions. Suitable for everyone who likes to put on a full, doing sports. All you need for active pursuits is a yoga mat and weights. Start the exercises with a dynamic warm-up, perform each one at full power.
Training for the press
- Feet shoulder width apart, squat slightly and startTo make attacks on the side, boxing with an imaginary opponent. While turning left or right, strain the appropriate muscles of the press. Make 10 attacks in each direction.
- This exercise works through the muscles of the back, thighs and the press. Do active attacks with your foot to the side, do not forget to do with force blow into the air. Repeat 10 times with each leg.
- Rise from the prone position, pull the arms forward and to the side. Repeat this 20 times for the right and left sides.
- Bend the right leg in front of you at an angle of 90 degrees, the left leg behind you. Raise your left foot as high as possible, actively pull it. To perform exercises was easier, hold your hands like a buddha.
- Lean forward and put your hands on the width of your shoulders. Move all the weight on your hands in a jump. Do it 10 times.
- One leg to the side, hands spread out to the sides, reach out with one hand to the floor. Linger, balancing, in this pose for one minute. Repeat with the other leg.
- Side lath. When performing this exercise, make sure that your back is level. Alternate lateral bar with a forward tilt, as shown in the photo.
- Sit on the floor. Lift your legs up, pull them forward. Hands also pull forward as far as possible. Linger in this position for one minute.
- A little dance! Do rhythmic steps to the sides, straining the press and helping yourself with your hands.
- Dances continue! Make yourself sweat with intense cardio training - imagine that you are dancing a zumba. For two minutes walk, dancing and wagging his hips.
- Stretch down and to the side, while pulling the hand with the weight up. Repeat this 10 times with each hand.
- Lift the weight in the sitting position and standing in turn.
- Lie down on the floor. Get up, put your hands up. Legs also lift up, pull the socks. Stay in this position for 2 minutes.
- Push-up and jump. Squeeze and jump, do it 10 times.
Do not forget to stretch after training! So active exercises will immediately give a positive effect. Performing this complex only three times a week, you will notice very quickly that the body has become more athletic. Press cubes - it's real! This training will turn you into a real lump of muscles!
Tell these exercises to everyone who is crazy about sports!