The pelvic clock is a very subtle exercise on the mat. Imagine that you have a watch lying in the bottom of your stomach. Twelve hours is the navel, 6 hours is the upper part of the pubic bone. Your pelvic bones are in positions 9 and 3. You engage the abdominal press to move the pelvis just a couple of centimeters or so in each direction. The goal is to make this movement smoothly with the help of the press, not the back. You isolate the movement of the pelvis so that the upper body remains motionless and relaxed, and the hip joints allow the pelvis to move without affecting the legs. Use this exercise to better understand the position of the abs, pelvis and spine.

Fashionable workouts for women always appear in an attempt to make exercises interesting and inspire people to move.

The best part of the exercises given below? They don't require tons of equipment — you just need a yoga mat and a pair of light and medium dumbbells.

In recent years, the bar has overtaken both twists and squats in the nomination "The best exercise for the body". But there is a new technique that can compete with the bars in terms of efficiency and importance: List.

In fact, planks are very common - go to any gym, and most likely you will see someone shaking in the plank, glancing at the stopwatch every few seconds.

Like the plank, the L-set is also a basic movement with its own weight, but rarely appears outside of gyms. L-shaped designs are difficult, but if you want to improve the strength and stability of the case, they are simply necessary.
It's time to give this step the attention it deserves.

Hip extension on all fours is an excellent, beginner-friendly exercise for working with the gluteus maximus.

You are preparing for the exercise on all fours, so get on your hands and knees, palms aligned under the shoulders, and knees under the hips, the muscles of the core are tense, and the back is even. This allows you to keep the body as stable as possible when you lift one hip - pull the leg towards the ceiling.

Isometric exercises are movements involving isometric contraction. There are three types of muscle contractions:

* Concentric

* Eccentric

· Isometric

With a concentric movement, the muscle shortens during work, as in the flexion phase of the biceps. On the contrary, the eccentric movement lengthens the muscles during work, as the phase of lowering the flexion of the arms on the biceps.

But isometric exercises require you to exert muscle strength without moving. In other words, you have to hold the contraction without moving in the joint.
When you contract a muscle isometrically, you do not move the limbs, do not lengthen or shorten the muscle fibers — the joint is considered static. Even if you don't move the mouse within its range of motion, the fibers are still activated and excited in response to resistance.

In the correct technique of performing Romanian traction, there is a basic criterion - an even back. With an even back, the neck / dumbbells should fall below the knee to about the middle of the shin. If such a mark is not yet available to you, it is worth doing flexibility exercises. Any beginner, with due attention to stretching, will be able to do the first low deadlift in a couple of months.

The exercise of walking with a side rubber looks (and seems) quite strange, but in fact it is an ideal way to improve hip stability, strengthen the hip abductor muscles, especially the middle gluteus muscle, and increase the stability of the knee joint. As part of the warm-up exercise, walking sideways involves many deep muscles that stabilize the pelvis. Doing this exercise before a workout can improve hip, foot, and ankle stability, as well as knee joint stabilization. This, in turn, improves the overall mechanics of the body and the effectiveness of movements during training or competition.

Climbing a mountain would be a difficult workout for most, but what if a mountain is a floor? This is the essence of the mountaineer exercise. Performing the exercise from the plank position, you alternately press one knee to your chest, and then pull back again, each time increasing the speed until you "run" on the floor.

This exercise can definitely promise you big biceps.

This is not the case when a new exercise should replace the standard biceps flexion in your training schedule, it should rather work together with it to add variety to your routine, since it affects the biceps in a different way.

You definitely don't need to say a hundred times that pull-ups are probably the most difficult exercise with your own weight. If you have ever tried to do this exercise in the gym or just climbed over a wall in the real world, you will know what requirements it imposes on the muscles of the back, shoulders and arms.

Despite the fact that the pectoral muscles are literally in front and in the center, they are quite easy to ignore.

First, a small anatomy of the pectoral muscle: all women have a large fan-shaped pectoral muscle on both sides of the breast, directly under the breast tissue. The smaller muscle, known as the pectoralis minor, is located in the upper part of the chest under the pectoralis major muscle. Collectively, these muscles are known as the pectoral muscles, and they cover the entire chest.

To improve your ability to sit down and get out of chairs, get out of cars and other seats, you need to strengthen your calves, hamstrings, quadriceps, hips and body. It won't be difficult if you start doing these exercises and gradually increase his load as you develop strength.

Such exercises are especially relevant for people who have been sedentary for a long time and now want to add activity to their daily routine.

Russian twists are a good exercise that strengthens all parts of the abdominal press, especially the oblique muscles, for strong core muscles and a thin waist. By using your muscles to rotate from side to side, you activate the muscle fibers around your waist and also pull in your lower abdomen to create a strong flat stomach. Having learned how to do Russian twists, you will add another basic exercise for the core, going beyond the standard twists.

The caterpillar exercise offers a little bit of everything - it helps to strengthen the muscles of the anterior chain (the front half of the body), while simultaneously stretching the muscles of the posterior chain (the back half of the body). And since it is more or less aimed at your whole body, this exercise makes your blood boil. Therefore, a reasonable solution would be to include the caterpillar in the warm-up plan of a high-intensity workout.

The movement itself eventually looks exactly the same as its name - caterpillar.

The Dragon Flag is a complex exercise on the core muscles with its own weight, which can help develop greater overall core strength and an incredibly strong, well-defined six-pack abs. Since this is not only difficult, but also causes a lot of stress on the joints, only more advanced athletes and athletes with a high level of overall body strength should try to perform it.

Alternating plank is a great exercise, especially if you are tired of the usual plank and you want variety. This exercise is a more active variation of an ordinary plank, provides a greater load on the muscles and will definitely make you sweat.

Compound exercises are movements that involve more than one joint and muscle group at a time, as opposed to an isolating exercise that involves only one muscle/joint at a time.

For example, lifting the leg to the side involves moving the hip joint and strengthens the outer surface of the thigh and buttocks. If you had changed it to a side step with a squat, you would still be working out the outer thigh, but now you have added more joints (hips, knees, ankles and elbows) and more muscles (quadriceps, hamstrings, calves, biceps and forearms). Flexing the arms on the biceps is another isolating movement that involves the elbow joint and biceps muscles. But what if you had to add a squat? You are not only working out your arms, but also simultaneously working on the main muscles of the lower body. It also makes movement more challenging and increases your heart rate, adding an element of cardio to traditional strength training exercises. All this leads to burning more calories than when performing repetitions of traditional biceps bends.

Squats are a common addition to many workouts, regardless of whether they are performed only with their own weight or with added weight. Expanding the squat styles you practice gives you additional options as well as physical benefits.

Triceps push-up is an excellent exercise with its own weight, which develops the strength of the arms and shoulders. This simple exercise can be performed almost anywhere, and it can be customized depending on your fitness level. Use it as part of upper body strength training.

Vertical knee lift is a basic exercise that allows you to diversify the training of the press and bring it to a more advanced level. If you need a good 6-pack abs, adding a vertical knee lift can help you. You can use it as part of a basic workout or a full body workout.