A wonderful whole body exercise in the gym
Advertisements
Is there no room in the gym? That's all right. In fact, it doesn't need a lot of equipment to do lethal exercise. In fact, you only need one barbell, dumbbell and two kettlebells! So next time all the machines in the gym are taken away, don't worry. Here's a full body strength and conditioning workout that will build muscles and perfect movement patterns. Note: do each exercise as listed. Numbers and letters indicate when to execute alone or as supersets.
Credit: Griffin NASH / nashpictures. Com correlation: 9 movements of fat burning kettlebells correlation: 7 exercises, build a perfect physique Advertisements in this exercise, the ground provides good proprioception feedback (sensory information about your body position and movement), and helps you find your abs flat on the ground. Also, with only one side of the weight, it provides an anti rotation stability challenge, thereby targeting your abs more. It builds upper body strength and teaches you how to reach a stable midline correctly. Method: lie on your back with dumbbells in one hand. Root your heels and press your lower back flat with your abs. When the back is in place, squeeze the dumbbell and pull it down toward the ground, keeping a little space between the elbow and the side. Try to lose weight in three seconds, and once you feel the back of your arm hitting the ground, hit the ceiling as hard as you can. Do three groups of 10 times on each side, and use two Kettlebell front frame reverse lunges to practice over a long distance. correlation: 9 TRX exercises to build a crazy and strong upper body this is another kind of whole body exercise, with a large number of abdominal muscles, hamstrings, gluteus maximus, quadriceps and even shoulders. By keeping the weight in the front frame, you can force yourself to absorb more ABS to carry the load. So this exercise is good for teaching you the right midline position and then helping you stay stable and strong on one leg. Operation method: clean the two kettlebells to the front rack position and interlock them with fingers. Exhale, lower your ribs and support your core. Without losing your tight abs, step one foot back and lower your back knee until it barely touches the ground. Pay attention to keeping the center of gravity in your front heel and keeping a vertical front tibia. Go through your front heel until you stand up again. Repeat all actions on one side, then switch to the other. You'll do three sets of eight repetitions on each side - remember to use one arm dumbbell floor press instead. correlation: 22 new lunges to enhance leg strength daily this is a good exercise, which can build a strong upper back and help to produce some solid single leg and core stability. How to do it: let's say your hind legs are straight and your front legs are bent 90 degrees, and do an improved stand apart position. Place 70% of the weight on the front leg and make sure the chest is slightly down to support the front leg hips and keep the back flat. Next, place the Kettlebell on the sole of your front foot so you can hold it while keeping your back flat. If you can't, put it on a small box and raise it a little bit. Feel the load on your abs and the muscles around your main hip support, pull the Kettlebell off the floor and don't let the weight spin you. Slowly lower it for three seconds until it finds the floor again. Repeat 10 times on each side, 3 groups in total. You're going to do this super exercise with a bioball hamstring bend. It is necessary to be a strong, strong and healthy athlete with strong hamstrings and good muscle control. This exercise teaches you not to stretch to the lower back. How to do it: lie on your back with your heel on the ball. Use your hamstrings to curl the ball around your hips, then press your hips against the ceiling. Now, support your abs and use your hamstrings to slowly move your heels away from your hips. Take 5 seconds to straighten your legs, do not lose the double bridge or arch your back, then roll up your back and repeat 6 times, 3 groups in total. This exercise is based on the split style of rowing with one arm Kettlebell. The related contents are as follows: Advertisements 41 most difficult ab exercises this is not news, you need to have oneA strong and stable core, which is one of the best ways to make it happen. By using kettlebells, you can get your front serrations (the upper side of the ribs) to kick in, which can pull your ribs back, allowing you to really target your abs, while you raise and lower the opposite leg. Methods: lie on your back with your legs straight, hold the Kettlebell in one hand, press it to the ceiling, and lift the other leg into the air. Put your lower back on the ground. While keeping the ABS tight, lower the raised legs to the floor as much as possible, and do not let the lower back leave the floor or the ribs open outwards. Once you reach this position, lift your legs and repeat 8 times on each side, 3 groups at a time. related: 10 dynamic warm-up exercises to prepare for your training. Rhythmic push ups are important for body performance and recovery. A good way to increase this ability is to work at a slower rate, fatiguing your slow twitching muscle fibers. How to do it: put your hands up on the dumbbells and do a standard push up. Keep your abs up, lower your body for 3 seconds, press it up for 3 seconds, and keep it up or down for 45 seconds. Rest for 45 seconds and repeat 5 times. For this exercise to work, you must pay close attention to the rhythm: three seconds down, three seconds up, never stop or stop. correlation: every man should do 13 exercises to improve his sexual life. Credit: Griffin NASH / nashpictures. Com this is a package! What do you think of the training? Do you want to try it? What's your favorite sport when all the equipment in the gym is taken away? Can you do some exercise even without a gym? Please let us know in the comments below! correlation: 9 basic strength benchmarks for men Advertisements 1. Kettlebell squat jump is a kind of whole body movement, which mainly focuses on the lower body - quadriceps, hamstring, gluteus maximus and calf. By shortening the working time (6 seconds in this case) and fully recovering (54 seconds), you are really hammering the energy system that helps you to be fast, powerful and explosive. However, it's important that you do your best to hold on for these six seconds. Operation method: put your hands on the handle, feet shoulder width, hold a lighter Kettlebell. Squat down and repeat as fast as you can for six seconds. After six seconds, rest for 54 seconds. Repeat five times.
2. Barbell take-off can be said to be the best of all take-off movements, take-off will hit almost every muscle of your body. In particular, when you lift the barbell off the ground with a solid core, you will focus on your hamstrings and gluteus maximus. Lifting is a good way to teach people how to use the right muscles (hamstring and gluteus maximus) to produce hip extension, but it is also one of the best builders of overall strength. How to do it: set the bar with hover at the bottom of your toes. Before grabbing the bar, inhale through a large mouth, shrink your abdomen and blow it dry, then fill it with air again, without raising your ribs. While maintaining this tension, bend over, push your hips back and squat down slightly. Grab the barbell, use this weight to help your hips pull down a little bit, and remove the slack from the barbell. While keeping your abdomen tight, lift the barbell and press the floor with your heels until you stand up. Repeat three times in six groups and rest for one to two minutes between the two groups.
3a. Single arm dumbbell landing press
3B. Two Kettlebell front frame reverse lunges
4a. Split single arm Kettlebell rowing
5. Supine leg lowering and Kettlebell
What do you think?
How Will Your Body Look if You Only Squat and...
5 Things You Need to Know About Using an...
What Muscles Do Bulgarian Split Squats Work?...
What Causes Sore Hip Joints After Performing...