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Prepares the body for the summer! 9 successful exercises for the abs, arms and buttocks.
Bashny.Net
Why spend a lot of time, performing exercises for only one group of muscles that can be trained just three in one fell swoop? This can be done through training, which .cc has prepared for you today. With these exercises you will train the right hand, press and buttocks. All you need - is a dumbbell, mat, Swiss ball and a desire to bring your body in shape.
Bridge with dumbbells
A. Lie on your back, knees bent, feet flat on the floor at a distance of about 12 cm from the thighs. Raise your hands with dumbbells up, then raise your buttocks and lower back.
B. Slowly lower hips, taking his hands to the sides. Repeat this exercise 12-15 times.
Squats
A. Stand on your left foot at a distance of about 1 meter in front of the bench. Put your right foot on the bench and take in the hands of a dumbbell.
B. Slowly bend your left leg, keeping the heel on the ground. Leaning slightly forward, raise your right arm to the side. Slowly lower the arm and at this time straighten the left leg. Repeat this exercise 12-15 times for each leg.
Turkish rise
A. Sit down so that the right leg lying on the floor and the left was bent at the knee. With his right hand leaning on the floor and left with dumbbells, lift up.
B. Raise the buttocks, using the left leg and right arm.
S. quick movement stand on the knee of the right leg, the left must also be bent at the knee, but the foot should be on the floor.
D. Still holding a dumbbell, get up. Then do all the movements in the reverse order. Do 6-8 repetitions for each side.
Reverse lunge
A. Take a standing position. Feet together, holding dumbbells. Take a step back with your right foot.
B. Slowly bend both knees into a lunge. Right knee should not touch the ground. Raise your right arm forward and upward. Slowly lower your arm and return to starting position, repeating the movement in reverse order. Do 12-15 repetitions for each leg.
kick ass
A. Get on all fours, holding dumbbells. Raise your right hand, until it is near your chest.
V. Return to the starting position. Then slowly raise your left leg, keeping a bend in the knee. Slowly lower to the starting position of the knee. Do 12-15 repetitions for each arm and leg.
Squats with a show of hands
A standing position, feet shoulder width apart, hands at shoulder level, holding dumbbells. Sit down.
V. Arise, picking at this time of the hand above the head. Again, sit down. Do 16-20 repetitions.
Lunge with a curtsy
A. Take a standing position, feet shoulder width apart, holding dumbbells.
B. Take a step back left foot by the right, bend both knees, bending your elbows and raising them to the level of the shoulders. Doing the reverse movement, return to starting position. Do 16-20 repetitions, alternating legs.
Push-ups
A. Take the plank position, hands shoulder-width apart and your feet on the bench. Bend your elbows.
B. Straighten arms. Then, lift your right leg off the bench, without bending it. Return to the starting position. Do 8-12 repetitions, alternating legs.
Exercise ball
A. Lie on your back, put his feet on a Swiss ball. The hands take dumbbells. Bend your elbows and bring the dumbbells to the head. Slowly raise your hips, not straightening your knees.
B. Straighten legs and raise your hands up. Then return to the starting position. Do 8-12 repetitions.
Catching up on a regular basis, you can achieve a good result in a short period of time. The main thing - perseverance and desire to bring your body in good shape.
Show my friends these exercises!
via takprosto cc
Bridge with dumbbells
A. Lie on your back, knees bent, feet flat on the floor at a distance of about 12 cm from the thighs. Raise your hands with dumbbells up, then raise your buttocks and lower back.
B. Slowly lower hips, taking his hands to the sides. Repeat this exercise 12-15 times.
Squats
A. Stand on your left foot at a distance of about 1 meter in front of the bench. Put your right foot on the bench and take in the hands of a dumbbell.
B. Slowly bend your left leg, keeping the heel on the ground. Leaning slightly forward, raise your right arm to the side. Slowly lower the arm and at this time straighten the left leg. Repeat this exercise 12-15 times for each leg.
Turkish rise
A. Sit down so that the right leg lying on the floor and the left was bent at the knee. With his right hand leaning on the floor and left with dumbbells, lift up.
B. Raise the buttocks, using the left leg and right arm.
S. quick movement stand on the knee of the right leg, the left must also be bent at the knee, but the foot should be on the floor.
D. Still holding a dumbbell, get up. Then do all the movements in the reverse order. Do 6-8 repetitions for each side.
Reverse lunge
A. Take a standing position. Feet together, holding dumbbells. Take a step back with your right foot.
B. Slowly bend both knees into a lunge. Right knee should not touch the ground. Raise your right arm forward and upward. Slowly lower your arm and return to starting position, repeating the movement in reverse order. Do 12-15 repetitions for each leg.
kick ass
A. Get on all fours, holding dumbbells. Raise your right hand, until it is near your chest.
V. Return to the starting position. Then slowly raise your left leg, keeping a bend in the knee. Slowly lower to the starting position of the knee. Do 12-15 repetitions for each arm and leg.
Squats with a show of hands
A standing position, feet shoulder width apart, hands at shoulder level, holding dumbbells. Sit down.
V. Arise, picking at this time of the hand above the head. Again, sit down. Do 16-20 repetitions.
Lunge with a curtsy
A. Take a standing position, feet shoulder width apart, holding dumbbells.
B. Take a step back left foot by the right, bend both knees, bending your elbows and raising them to the level of the shoulders. Doing the reverse movement, return to starting position. Do 16-20 repetitions, alternating legs.
Push-ups
A. Take the plank position, hands shoulder-width apart and your feet on the bench. Bend your elbows.
B. Straighten arms. Then, lift your right leg off the bench, without bending it. Return to the starting position. Do 8-12 repetitions, alternating legs.
Exercise ball
A. Lie on your back, put his feet on a Swiss ball. The hands take dumbbells. Bend your elbows and bring the dumbbells to the head. Slowly raise your hips, not straightening your knees.
B. Straighten legs and raise your hands up. Then return to the starting position. Do 8-12 repetitions.
Catching up on a regular basis, you can achieve a good result in a short period of time. The main thing - perseverance and desire to bring your body in good shape.
Show my friends these exercises!
via takprosto cc
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