5 exercises from the miracle of technology. Five “Magic” Spinal Exercises Recommended by Paul Bragg
To do even simple exercises with benefit, you need to do them correctly.
1. Exercise "A hundred"
The 100 is one of the most popular exercises for the abdominal muscles in the Pilates system. muscles abdominals very hardy, so they "like" a large number of repetitions.
As the name of the exercise implies, you need to do 100 “hand strikes”. This, by the way, is also useful for burning fat in the abdomen. And if your abs are already strong and one hundred seems not enough, you can repeat, but with your legs stretched up at an angle of 45 degrees.
2. "Stool"
It's almost like squats, but with less stress on knee joints who suffer greatly from ordinary squats. Usually, the “high chair” is performed against the wall, pressing your back tightly and bending your knees 90 degrees, as if you were sitting on an invisible chair.
The exercise can be complicated - perform with dumbbells or alternately raising your legs, keeping them on weight. You need to sit on the “high chair” while you have the strength, on average 1-2 minutes, and it’s better to do 3-5 approaches.
3."Push ups"
During push-ups, the abdominal muscles should be tightened, the buttocks tense, the arms should be set clearly under shoulder joint. Do about 3-5 sets of 10-15 times, and you can do this anywhere - even in the kitchen while breakfast is being prepared.
4. "Jump"
This exercise seems very simple, but it works just magically, strengthening the heart muscle and blood vessels. It also burns about 200 kilocalories in just 15 minutes! Starting position - legs together, arms along the body. Then simultaneously raise your arms through the sides above your head and jump to spread your legs slightly wider than your shoulders. Quickly return to the starting position.
Jumper is included in some foreign courses military training because it greatly improves endurance. If you make at least 20 jumps, the vitality will rise greatly.
5. "Plank"
There are a lot of varieties of the plank: on the arms and one leg, with wide staging legs, side bar on the forearm, on an outstretched arm, with the rise of opposite arms and legs.
First, try standing for 30 seconds. Time after time, gradually, adding 15 seconds every day, you can learn to stand in the bar for two, and three, and even 10 minutes.
So, five simple exercises, which, if done correctly, work real miracles: a hundred, a chair, push-ups, a jumper and a plank. If in doubt that you can handle it yourself, work with specialists so as not to harm.
All full issues of the Miracle of Technology program are located.
1. Hundred
Hundred is one of the most popular exercises for the abdominal muscles in the Pilates system. It is well suited to warm up the muscles before something serious. It is necessary to lie on your back, bend your legs, the shoulder blades do not touch the mat, the chin looks up. The lower back must be pressed to the floor, straining the press and drawing in the stomach. After that, start swinging your palms down, as if hitting the air.
The abdominal muscles are very hardy, so they like a large number of repetitions. As the name of the exercise suggests, you need to do 100 hand swings. This, by the way, is also useful for burning fat in the abdomen. And if your abs are already strong and one hundred seems not enough, you can repeat, but with your legs stretched up at an angle of 45 degrees.
2. High chair
It's almost like a squat, but with less stress on the knee joints, which suffer a lot from regular squats. Usually the chair is performed against the wall, pressing your back tightly and bending your knees 90 degrees, as if you were sitting on an invisible chair. But you can do it without support, so the buttocks and back muscles will be better worked out. Important note: here the back cannot be rounded. From the coccyx to the top of the head, the body should be straight, the pelvis laid deep back. As in regular squats, the knees do not go over the toes, the hands are near the head or extended forward. You need to “sit on a chair” while you have strength, on average 12 minutes, and do better 35 approaches.
3. Push-ups
An exercise familiar from school is capable of much. After all, push-ups can be not only classic, but also from the knees from the floor and standing from the wall, from the table, from the chair, and from the chair upside down, from the bench, with a jump, with a narrow or very wide setting of hands.
During push-ups, the abdominal muscles should be tightened, the buttocks are tense, and the hands should be placed clearly under the shoulder joint. Choose the method you like best and do about 35 sets of 1015 reps.
4. Jumper
The classic cardio exercise seems very simple, but it works just magically, strengthening the heart muscle and blood vessels. It also burns about 200 kilocalories in 15 minutes. Starting position legs together, arms along the body. Then simultaneously raise your arms through the sides above your head and jump to spread your legs slightly wider than your shoulders.
This exercise is included in some foreign military training courses, because it improves endurance very well. If you make at least 20 jumps, the vitality will rise greatly.
5. Plank
There are a lot of varieties of the plank: on the arms and one leg, with a wide setting of the legs, a side plank on the forearm, on an outstretched arm, with a rise of opposite arms and legs.
First, try standing for 30 seconds. Over and over again, gradually, adding 15 seconds every day, you can learn to stand in the bar for two, and three, and even 10 minutes.
The most progressive coaches unanimously say that motivation in sports is the biggest hoax. recent years. Setting yourself up to finally break out of the vicious circle of bad habits and go in for sports turned out to be quite a feat. As it turned out, discipline is much more important than motivation. It is she who, day after day, week after week, lifts us from the sofa or office chair and pushes us into the arms of simulators, barbells and dumbbells. And no fine-tuning of the mood will interfere with iron discipline.
In this case, it becomes simply impossible to miss a workout, especially to do it without good reason. And even more so, a disciplined athlete does not need a subscription to an expensive gym, where everyone does nothing but stick out their ego. For a quality workout, you only need your body and these five exercises, which, with the right approach, can work wonders.
T-arm push-ups
Difficulty level: 3/5.
Develop: chest, shoulder, triceps, abs.
Equipment: Willpower.
This is far from the easiest exercise for a beginner. First of all, because its correct implementation will require not only basic physical training but also good body coordination. So, take the emphasis lying down, as for a classic push-up. Hands at shoulder width. Push up and, returning to the starting position, turn your torso to the left, while raising your left hand. Hold this position for two seconds, then repeat the same for the right hand.
Squats with weights
Difficulty level: 2/5.
Develop: muscles of the pelvis and lower back, hips, shoulders.
Equipment: dumbbells and legs.
Almost standard squats, where your body is forced to push out more than just its own weight. Even athletes can perform such squats entry level, the main thing is not to overdo it with dumbbells. Started: feet shoulder-width apart, dumbbells in the starting position. Lower yourself until your knees are bent at a 90 degree angle. Returning to a standing position, simultaneously raise the dumbbells until your arms are fully extended. Do not bend your lower back and make sure that your heels do not come off the floor.
Reps: Three sets, ten reps each.
Divorces of dumbbells to the sides while standing
Difficulty level: 4/5.
Develop: rear deltas, rotators of the shoulder and trapezium.
Equipment: dumbbells and concentration.
Concentration is especially important in this exercise. No need to be distracted by serials and third-party thoughts: stay focused on the muscle being worked out. Starting from a low stance, the back is arched at the waist so that the body remains parallel to the floor. The back is absolutely straight. Hands with dumbbells are bent at the elbows at 45 degrees. Spread them apart, shoulders at the peak of amplitude - on the same line, elbows pointing up.
Russian twists
Difficulty level: 4/5.
Develop: oblique muscles of the press.
Equipment: National pride and purpose.
The oblique muscles of the press are quite difficult to work out, especially for a beginner. However, it's hard to study, but on the beach it's great. Sit on the floor, don't be afraid. Feet off the floor. Arms extended in front of you, palms together. Tighten the press (in this position it should remain during the entire approach). Start turning left and right, take your time. Each movement is smooth, confident, without fuss.
Difficulty level: 2/5.
Develop: muscles of the shoulders, back, buttocks, hips, abdominals.
Equipment: stability, floor.
One of the most underrated exercises - apparently because it looks too simple from the outside. In fact, it is quite difficult to perform the bar correctly both in technique and in time. There are many varieties of the bar, from elementary, when you take an emphasis lying on four points, to serious ones - when you raise the opposite arm and leg, you leave the body on only two points. The main thing to remember is that during the entire exercise the body should maintain the most even position. Do not try to transfer weight from foot to foot, and even more so - do not arch your back. Be patient. Will count.
Reps: 3 sets, 2 minutes each.
Sport
Spring isn't just about changing your wardrobe. It's still period of active body preparation for the summer season.
In the fight for perfect body everyone pursues their own goals: someone wants to improve their health, but someone wants to meet the beach season slender and fit, so that they can put on a new bikini or favorite shorts without hesitation.
Here are 5 almost magical exercises, at correct execution which, your body will soon be transformed.
Just 10 minutes every day, and in a month you will not recognize him.
Exercises for the perfect figure
1. Plank
plank is static exercise.
This means that you do not need to move during the exercise, just keep your body in the correct position. The plank is considered a basic exercise.
To do it correctly, follow the example shown in the figure above.
Lean on your elbows, forearms and forefoot. It is very important to keep your back perfectly straight. Try not to lower your waist so that your thigh line is parallel to the floor.
If you don't have difficulty doing a plank, that's odd to say the least. You should feel tension in almost every part of your body: back muscles, abdomen, front thighs, and arm muscles.
2. Push-ups (push up exercise)
Push-ups are another exercise in which literally all the major muscles are involved.
Through this exercise, you strengthen your body.
Do it on a flat floor.
Fix body position: n and with outstretched straight arms hold the body for a few seconds, while also supporting a straight line of legs, back and buttocks.
Slowly lower your body by bending your elbows. Then, straightening your arms, also slowly return to the starting position. The most important thing is to always keep your back, buttocks and legs straight.
You must feel how the abdominal muscles, arm muscles, and also the front muscles of the thigh are tensed.
A set of exercises for a beautiful figure
3. Squats
Squats will help strengthen the muscles of the thighs, calf muscles, and also correct posture. In addition, this exercise will improve the overall tone of the body and help burn fat.
Stand with your feet shoulder-width apart or slightly wider. Stretch your arms in front of you and then proceed directly to the squats, keeping your head straight.
Try to do the exercise with your back as straight as possible. Lower your pelvis until your thighs are parallel to the floor (as far as possible).
4. Stance of a hunting dog
Return to the starting position as you would for a plank.
Pull in your stomach and simultaneously extend one leg and the opposite arm, while maintaining perfect balance.
Hold this position for at least a minute. Then slowly lower your arm and leg, repeat this exercise with the other leg and arm.
So-called hunting dog stance develops gluteal muscles, abdominal muscles, as well as muscles in the lumbar region.
5. Exercises with lifting the hips from a prone position
Raising the hips from a prone position is perfect exercise for body.
Thanks to him, you can develop the gluteal muscles, hamstrings, as well as strengthen the muscles of the abdomen, back and hips.
Lie on your back, bend your legs at the knees. The foot should be completely on the floor, stretch your arms to the sides at an angle of 45 degrees in relation to the body.
Pull in the buttocks, lift the hips as high as possible. Hold your body in this position for a few seconds. Then slowly lower your pelvis and repeat the exercise again.
This program includes 5 basic exercises, consists of two workouts. Perform the exercises for 4 weeks in the following sequence, paying attention to the time for each type of exercise:
Workout 1:
1 minute plank
1 minute push-ups
2 minutes - squats
1 minute - hunting dog stance
1 minute - lifting the hips from a prone position
1 minute plank
1 minute push-ups
2 minutes - squats
* The break between exercises should be 10 seconds.
Workout 2:
3 minutes - plank
3 minutes - hunting dog stance
3 minutes - lifting the hips from a prone position
1 minute push-ups
* The break between exercises should be 15 seconds.
Perform a set of these exercises 6 times a week in the following sequence:
* Make the seventh day a day off.
Week 1:
Day 1: workout 1
Day 2: workout 2
Day 3: workout 1
Day 4: workout 2
Day 5: workout 1
Day 6: workout 2
Day 7: day off
Week 2:
Day 1: workout 2
Day 2: workout 1
Day 3: workout 2
Day 4: workout 1
Day 5: workout 2
Day 6: workout 1
Day 7: day off
After you have completed the second week, return to the week 1 exercise rotation again.
The results will not be long in coming. After 4 weeks you will not recognize your body.
*It is worth adding that the effectiveness of these exercises will increase significantly when performed in combination with the right diet.
