Pushing a boxing bag

Main muscles performing the movement: Chest
Other muscles involved in movement: Shoulders, triceps, abdominal muscles
Mandatory Equipment: Training bag
Level: Beginner

METHOD OF PERFORMANCE 

1. Use heavy training (boxing) bag for this exercise. Stand in standing position beside him, your legs are spread apart. Place your hand on the bag at chest height. This will be your starting position.

2. Begin by twisting at the waist, pushing forward the sack as hard as you possible can. Perform this movement quickly, pushing away the bag from the body.

3. Hold the bag after you shake it and position it to the starting position.

4. Repeat

Touching the heels of lying position

Main muscles performing the movement: Abs
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Not required
Level: Beginner
Movement: N / A

 Method of performance
 
1. Lie on the floor with knees bent and feet on the surface at a distance of about 50 to 60 inches apart. Be sure your hands are stretched sideways to the body. This will be your starting position.

2. Make a curve forward and upward through the torso to the right side and touch your right heel, holding for a second. Exhale performing it.

3. Now slowly return to the starting position while inhaling.

4. Now repeat the movement on your left side. Exhale and return to starting position while inhaling. After touching both feet, then you made ​​a repetition.

5. Make the required number of repetitions.

Vertical lift the legs from lying on a horizontal bench

Main muscles performing the movement: Abs
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Bench
Level: Beginner
Movement: N / a

METHOD OF PERFORMANCE 

1. Lie on your back on a flat bench and stretch your legs.

2. Put your hands or under gluteusite with palms down, or sideways, holding on to the bench.This will be your starting position.

3. Holding the legs fully stretched out as far as possible, raise them up until they form a  90 - degree angle with the floor. Exhale as you perform this part of the movement and hold for a second at the top of the movement.

4. Inhale, slowly move your legs down to the starting position.

Stretching for chest and front shoulder

Type: Stretching
Main muscles performing the movement: Chest
Other muscles involved in movement: Shoulders
Mandatory Equipment: Lever
Level: Beginner
Movement: N / A

METHOD OF PERFORMANCE 

1. Stand up and collect your feet while holding a light lever.
2. Let your grip slightly wider than shoulder width. Hold the lever in front of you, palms down.
3. Slowly lift the lever over your head.
4. Return to the starting position.
5. Repeat.

Shoulder press machine

Main muscles performing the movement: Shoulders
Other muscles involved in movement: Triceps
Mandatory Equipment: Machine
Level: Beginner
Movement: Pushing

METHOD OF PERFORMANCE 

1. Select weight and sit on the machine

2. Grasp the handles of the machine, keeping the arms in line with the torso. This is the starting position.

3. Push up, stretch your arms fully.

4. Slowly bend your arms, trying to control the weight with shoulder muscles, not triceps, reaching the starting position.

Shoulder press "Rocky"

Main muscles performing the movement: Shoulders
Other muscles involved in movement: Triceps
Mandatory Equipment: barbell
Level: Beginner
Movement: Pushing

METHOD OF PERFORMANCE

1. Sit on a bench with a straight back made while holding the barbell in front of chest with palms forward. Grip shall be wider than the width of the shoulders and have an angle of 90% between the lower arm and upper arm, while moving the barbell downwards. This is your start position.
2. After taking the barbell with the correct grip, lift over your head by locking arms.
3. Now descend the barbell behind the neck while breathe slowly.
4. Lift up and get ready to return the bar to the starting position while exhaling.
5. Slowly descend the barbell to the starting position while inhaling. This is one repetition.
6. Repeat.
   

Superman

Type: Stretching
Main muscles performing the movement: Lower back
Other muscles involved in movement: Gluteusi, glutes
Mandatory Equipment: Not required
Level: Beginner
Movement: Static

METHOD OF PERFORMANCE 

➡ Lying on the training mat and stretch your arms straight and retract the legs;

➡ Put your fingers into the mat, lining the steps in "counter-Spitz" position, put thehead in a neutral position - looking to the mat;

➡ Slowly and simultaneously lift your shoulders and knees as far as you can;

➡ Hold for 3 to 5 seconds and slowly return to the point of rest (item 2);

➡ Repeat.

Throwing the medicine ball over head

Main muscles performing the movement: Shoulders
Other muscles involved in movement: Chest
Mandatory Equipment: Medicine Ball
Level: Beginner
Movement: N / A

METHOD OF PERFORMANCE

 ➡ Stand by your feet are shoulder width apart while holding medicine ball with both hands. To begin, let medicine ball as possible - down behind your head and your knees slightly bent and you are brought back.

 
➡ Throw the ball forward with all his strength, bending the hips and using your whole body to perform the movement.

➡ Medicine ball can be thrown to a partner or to a wall.