Steep turn: Iron press in 15 minutes!

Trainer Anna Kaiser is sure that this time is quite enough. Moreover, to achieve the result, you will not need additional equipment and you will not desperately puff over the hundredth twisting. In his program, she included exercises that engage the bark muscles in all directions. "This training is more energetic, creative, interesting, – says Kaiser. -It will not be boring!"Main, during the exercise, hold the tension in the muscles of the press, tightening the navel to the spine in each repetition. Anna taught these movements of such stars as Kelly Ripa, Sarah Jessica Parker and Shakira, who impeccable figures confirm the effectiveness of her dance training. So now your turn!

New Attityud

Press muscles work, hips.

Stand straight, put legs a little wider shoulders, hands down along the body.

Roll into a deep cried and bend the housing to the right (lean from the waist, the hips remain motionless), with the right elbow to the right knee, and lifting up the left hand up above the head (s). Pleep the right foot from the floor and climb, carrying weight on the left leg, and bend the right leg in the knee and print back, twist left and stretch your left hand to the right hand, and output the left hand over your head (b). Return to the starting position. Perform 10 repetitions, and then change the side and repeat.

"Dynamo machine"

Muscles press.

Lie on a mat face up, stretch hands behind head, palms up. Strain the muscles of the press and lift the body up, spread straight arms to the sides, entering the knee of my left leg to the chest (as in the photo). Reverse movement Return to starting position. Perform 10 repetitions, and then change the side and repeat.

"Windmill"

Muscles press, back, buttocks and legs.

Stand straight, put legs a little wider shoulders, hands down along the body. Run into the critic and lean forward from the hip 45 degrees. Holding the position of the body, pull the hands on the sides, palms down, and turn the case to the right so that the left hand is stretched to the ceiling, and the right – exactly to the floor (as in the photo). Then expand the housing left (now the left hand is directed upwards, and the left – down). Perform 20 repeats, alternating side.

How to complicate the exercise. Take 2-3 kilogram dumbbells in hand.

"Skater"

Muscles press, back, buttocks and legs.

Lie on the right side and take a side plank position: Rely on the right hand and the outer surface of the right foot, bend the left legs in the knee at an angle of 90 degrees and put on the floor behind yourself. Left Buttock Voltage Control Body Balance, Catch Sustainable Position. Raise the straight left hand up (a). Tear away left foot from the floor and print forward, at the same time direct the left elbow towards the left knee (bent right leg stretch under the body, without touching the floor with the knee) (b). Return to the source position of the plank. Perform 10 repeats, then change the side and repeat.

"Tail of the dog"

Muscles shoulder, back, press and buttocks.

Take a pose of a plank with a support on the hand and foot brushes, the hands are exactly on the line of the shoulder.

We break off the left foot from the floor, bend in the knee and output to the chest, then slowly pull the left foot diagonally to the side, parallel to the floor (as in the photo). Hips remain in one place throughout the exercise.

Perform 10 repeats, then change the side and repeat.

How to simplify the exercise. Put the left knee to the ground, instead of pulling it to the chest.

Passe in flight

Muscles shoulders, press, back and buttocks.

Steep turn iron press in 15 minutes!

Take the pose of the plank with a support on the hand and foot brushes, the palms like the feet of the shoulders from each other at the distance. Transfer the weight on the left hand and the right leg, take off the right foot from the floor and output behind yourself to the heel, the navel at the same time pull to the floor, put the right hand on the waist (as in the photo). Bend the left leg in the knee and output under the case to the right, twisting in the waist. Immediately return to its original position, holding the left foot on the weight. Perform 10 repeats, then change the side and repeat.

"Shock Wave"

Muscles of the press and the inner surface of the thighs.

Lie on the floor face up, put on sides along the body palms up. Raise your head, shoulders and hands for several centimeters from the floor, tear off the floor straight legs and hold around half a meter from the floor. Cross your legs in the ankle area, pulling the right leg over the left (as in the photo), Mysteri pull forward. Change the position of the legs, make sure that throughout the exercise the spine remained in the neutral position. Perform 20 repeats, alternating side.

From under the plank

What muscles work in the bar and what kind of exercise is more effective? These questions set Michel Olson, d.M.N., Researcher Auburn University. She spent more than 20 tests with 15 women and 5 men to find out how the classic plank is influenced, the plank on the forearms and the popular Asana Chaturanga from the practice of yoga to the muscles of the press.

  1. Planck on forearms

In this position there is a straight abdominal muscle, as well as oblique muscles. "When you rely on the forearm, you are to a lesser extent using the muscles of the top of the body," says Olson.

  1. Classic Planck

This is the second exercise, strengthening direct muscle. "In this position, the breast muscles provide abdominal muscles a little more support".

  1. Chaturanga

This Asana Yoga is another step to the flat press. It is associated with a classic plank and aims to study the abdominal muscles, as well as triceps and biceps of the hands, the rear deltid muscle and the widest muscles of the back. "Thus, a straight muscle is enjoyed a little less than in previous exercises," explains Olson.

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