Weight bearing exercise: exercise the whole body

Sergey Blucher, senior trainer of group programs of the Federal network of fitness clubs X-Fit: "Working with weights to strengthen different areas of the muscles. The first and third exercises effectively work the core muscles responsible for stabilization of the pelvis, hips and spine. In the third approach to increase the activity of the back muscles, buttocks and back of the thigh, deeper tilt the housing is almost parallel to the floor (but strictly with a straight back!). The slope should be performed on a breath at a slow pace, lift – exhale, more vigorously, but not dramatically. Max weights overhead is produced by the muscles of the back, not force of arms. Taking his feet in the direction you turn in work not only the muscles of the hips and the press, but the cerebellum is responsible for balance and equilibrium".





Why training with weights is effective

• These three exercises lead to tone all the muscles of the body that in home training is very convenient. With weights you can focus on the buttocks, thighs, abs, back, chest and shoulders.
• Train at the same time slow and fast muscle fibers, allowing you to create a harmonious silhouette.
• Strengthening the so-called muscular corset, which is vital for a healthy back and a flat stomach.

How to choose kettlebell weight
Lift the dumbbell over your head with one hand 3 to 5 times. If the last retry will be given to you through can not that weight easy. If you feel the strength to go on and on – so the weight can be increased. If possible to get a heavier weights you have, do more repetitions than indicated under each exercise.





To exercise was regular and as efficient as possible, try to engage not only at home but in the gym, the trainer, if necessary, correct technique exercises and offer useful recommendations, and observation of the obvious results of those who engage with you in the hall, absolutely will strengthen your motivation.





Source: www.gastronom.ru