Twisting sittingSit up straight on a chair and fix the feet in one position, keep them on the floor during the exercise. Extend hands in front of him, then start to turn the body right and left to the abdominal area, you are "twisted". Turn as hard as you can and...

This exercise is very dangerous and before starting to execute well acquainted with the technique. Here You don't damage the knees like in the sit-UPS and can't drop the barbell on his chest in the bench press. But to damage your back is easily. This information is especially important for beginners....

Depending on how we train, we get a certain result. There are three main areas of development in training. It's the power, mass and muscle endurance. In this article I will talk about the principles of training for development and increase muscle strength. If the main goal is to become stronger,...

- 40 times do the press- 60 slope (20 left, 20 right, 20 forward) (to form the waist)- 20 turns (to remove folds)- 30 squats (butt will be beautiful)

Active movement in the knee joint with the assistance. Assistance means that you will need to assist the movements of the healthy leg. Sitting on the simulator for leg extension and straighten the affected leg, aiding healthy foot. You need to try to the amplitude of the extension was the maximum....

In any training important mode of rest between sets and exercises.It all depends on goals, tasks and method of its solution. In other words, you want to lose weight, get tone, gain muscle mass or to make a correction. But before you start training for the above purposes, it is necessary...

One of the laws of physiology tells us that muscles grow not during workouts. This law applies to everyone. But, in this case, when they grow up? Have you noticed that coming home after a shock workout, you feel much more broken than before the gym? This is a consequence of...

The squats are very easy to overload the lower back and thereby get injured. It is important to understand exactly how this happens and for what reasons. When you sit down and begin to rise, it is necessary that the rod be raised simultaneously with the straightening of the legs. The...

One of the main exercises for a beautiful and toned buttocks - it's the right squat!Technique:- Place your feet shoulder-width apart, your chest and extend your arms directly in front of them.- Keeping your head straight, slowly bend your knees and descend down. Taz laid back. Imagine like you're going to...

Lower abs 3 sets of 10 times. The upper press 3 sets of 10 times. Squats 3 sets of 10 times Spin UPS 3 sets of 10 times. Lunges 3 sets of 15 times. Wrap 3-5 minutes a day. Lying on the back exercise "scissors" (1-1. 5 min). The Bicycle lying...

6 exercises 3 times a week for perfect shape!1. Squats. 3 20 times. Don't forget about the straight back and lift with your abdominal muscles.2. Inclinations in the parties. 3 20 times.3. Push-UPS. 3 20 times. 4. Lying on the floor, hands behind his head. You will pedal. For abdominal exercise,...

Exercises for lower abdominal muscles: 1. Bicycle: lying on your back imitate riding a bike can change the height of the feet and will be developed as the upper and lower abdominal muscles. 2. scissors: lying on your back straighten your legs and imitate scissors while also changing the height of...

1. This is the only muscle that can be strengthened or left unchanged. Unlike any other skeletal muscle, they move your bones. Their goal is the preservation of the pelvis, spine and hips in a stable, secure position. That is why all exercises that strengthen core muscles, in one way or...

This article aims to highlight1) biomechanics of stretching exercises2) stretching as a way to prevent sports injuries3) the effect of stretching exercises on athletic performance.Stretching (stretching exercises) is a set of specific exercises that specifically prepare the working group of muscles for the main part of training or for competitions. The...

Day 1:Deadlift 3-4x6-10Thrust rod in the slope 3-4x 6-12The thrust of the upper block 3-4x 6-12Bench press narrow grip 3-4x 6-12Extension arms on the block 3-4x6-12Day 2 Bench barbell on an inclined(30°) or mountains. bench 3-4x 6-12Dumbbell bench press on a flat bench 3-4x 6-12Lifting barbells for biceps standing 3-4x6-12Lifting dumbbells...

What are these exercises and why are they so important? Research shows that the exercises that most strongly affect the production of testosterone and growth hormone: deadlift and lifting the bar with a jump up.Other exercises, especially isolating ones, have a much smaller effect. Taking into account that lifting the bar...