Exercises for the press, buttocks and hands
Why spend a lot of time doing exercises for only one group of muscles, when you can train three at once in one fell swoop? This can be done with the help of a training "so simple!" Prepared for you today. With these exercises you will train at once Hands, press and buttocks. All you need is a dumbbell, a mat, a Swiss ball and the desire to bring your body to shape.
Training for the press, hands and buttocks
- Bridge with dumbbells
a. Lie on your back, knees bent, feet on the floor at a distance of about 12 cm from the hips. Raise your hands with dumbbells up, then lift your buttocks and lower back.
at. Slowly lower your hips, pulling your hands apart. Repeat this exercise 12-15 times.
a. Stand on your left foot at a distance of about 1 meter in front of the bench. Put your right foot on the bench and take dumbbells in your hands.
at. Slowly bend the left leg without lifting the heel off the ground. Leaning slightly forward, raise your right hand to the side. Slowly lower your hand and at this time straighten your left leg. Repeat this exercise 12-15 times for each leg.
- Turkish rise
a. Sit in such a way that the right leg is lying on the floor, and the left one is bent at the knee. With your right hand, lean on the floor, and lift the left along with the dumbbells.
B. Lift your buttocks using your left foot and right arm.
from. Move quickly on the knee of the right leg, the left should also be bent at the knee, but the foot should be on the floor.
D. Still holding a dumbbell in his hand, get up. Then do all the moves in the reverse order. Do 6-8 repetitions for each side.
a. Take the standing position. Feet together, in the hands of dumbbells. Take a step back with your right foot.
at. Slowly bend both knees in the attack. The right knee should not touch the ground. Raise your right hand up and up. Slowly lower your hand and return to the starting position, repeating the movements in reverse order. Do 12-15 repetitions for each leg.
- Ass kick
a. Stand on all fours, in the hands of a dumbbell. Raise your right hand until it is near your breast.
at. Return to the starting position. Then slowly lift the left leg, keeping the bend in the knee. Slowly lower the knee to the starting position. Do 12-15 repetitions for each arm and leg.
- Squats with a show of hands
a. Standing position, feet shoulder width apart, hands at shoulder level, in the hands of dumbbells. Sit down.
at. Rise, raising your arms at that time over your head. Sit down again. Do 16-20 repetitions.
a. Take a standing position, feet shoulder-width apart, in the hands of a dumbbell.
at. Make a left foot step backward behind the right, bend both knees, bending arms in elbows and lifting them to shoulder level. Making reverse movements, return to the starting position. Do 16-20 repetitions, alternating legs.
- push ups
a. Take the position of the bar, hands on the width of the shoulders, and the feet on the bench. Bend your arms in the elbows.
at. Straighten your arms. Then lift your right leg off the bench, without bending it. Return to the starting position. Do 8-12 repetitions, alternating legs.
- Ball exercise
a. Lie on your back, put your feet on the Swiss ball. In hands take dumbbells. Bend your arms in the elbows and bring the dumbbells to your head. Slowly lift your hips without bending your knees.
at. Straighten your legs and put your hands up. Then return to the starting position. Do 8-12 repetitions.
Doing regularly, you can achieve a good result in a fairly short period of time. The main thing is perseverance and the desire to bring your body in good shape.
Show your friends these exercises!