Bulgarian squat

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Main muscles performing the movement: the quadriceps (quadriceps muscle)
Other muscles involved in movement: calf, gluteusi, glutes
Mandatory Equipment: dumbbell / barbell
Level: Advanced
Movement: Pushing

Method of execution

➡ Place the bench across on one of the mirrors in the club bar to select the required weight;

➡ Pose with no weight and do two or three iterations to make sure that your position is good;

➡ Step with two feet on the floor, grab a barbell squat (not just bending) first put it on the chest, and then lift it behind the neck. Place the support leg on the bench;

➡ Lower until your hip is aligned with the knee of the working leg;

➡ Down slow speed, stop smoothly;

➡ Begin rising gradually until you return back to the starting point 3.

  
Note!

➡ Avoid sudden movements, especially when descending;

➡ Do not crush the knee on the floor;

➡ Do not bend, keep the body upright;

➡ In the embodiment, your entire foot to the floor, i.e. Your weight should be evenly distributed;

4 exercises for abdominal press

Importance of the muscles of the core is large in the rest of the body. Without stability in the abdomen to achieve the goals it is impossible to offer workout crunches with which to grow healthy and strong muscles.

 The exercises consecutively with three circular workouts.

1. Crunch presses with dumbbell 
 Lie on your back and bend your legs at the knees. Hold the dumbbell with outstretched arm above his head. Perform crunch ups.

2. Crunches with weight
  According to your level of experience, choose a suitable weight. Beginners could use disk weighing 5 kg, advanced 20 kg.

3. Lift the legs


 Lift the legs forward and up then lift them awry. Advanced you can use ankle weights 2.5 kg.

4.  Side presses
In this exercise, the range of movement is relatively small. About your side and lift both your upper body off the floor and lower body. Hold for a second in the up position.
 

Stretching for triceps behind head

Main muscles performing the movement: Triceps
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Dumbbell
Level: Advanced
Movement: Pushing

METHOD OF PERFORMANCE

1. Raise your left hand upright over your shoulder;

2. Place your right hand on left elbow;

3. With your left palm reach out to the base of your neck;

4. With your right hand lightly exert pressure on left elbow by pushing it inward and backward to the neck. Hold the position for 15-20 seconds and repeat with the other arm.

Vertical swing with dumbbell

Type: Plyometric
Main muscles performing the movement: calf
Other muscles involved in movement: gluteus, quadriceps, shoulders
Mandatory Equipment: Dumbbell
Level: Advanced
Movement: Pulling

METHOD OF PERFORMANCE

1. Hold the dumbbell between both feet. Keep your back straight and look forward.

2. Bend your legs slightly by increasing light dumbbell behind you.

3. Powerful and controlled fired dumbbells up to a height slightly higher than you,straighten your legs and stand up back.

4. Repeat 

Triceps stretching behind head

Main muscles performing the movement: Triceps
Other muscles involved in movement: Exercise is isolated
Equipment and facilities: Dumbbell
Level: Advanced
Movement: Pushing 



Method of execution

Raise your left hand upright over your shoulder;

Place your right hand on left elbow;

With your left palm reach out to the base of your neck;

With your right palm gently exert pressure on the left elbow by pushing it inward and backward toward the door. Hold the position for 15-20 seconds and repeat with the other arm.

Jens Pulver's Workouts

Jens Pulver is tough MMA fighters and his training in the same spirit. Whether you are preparing for an upcoming race, fitter, or you are tired of boring workout that take a long time, try this for a change. She is made in five minute rounds.

 Warm up: Warming up by doing 25 meters sprint. 25 m sprint, go back. Repeat this for 5 minutes.
 Workout
Series 1: Do 15 push ups, 15 jump to the dissolving arms and legs (jumping jacks), 15 buckets. Repeat for 5 minutes.
Series 2: Make 15 presses with sack (sack push as if you were a resting unit), 10 shoulder presses with dumbbells in a standing position and 15 push-ups with dumbbells. Repeat for 5 minutes.
Series 3: Do 10 jumping high knee lift, 10 climber, 10 quick assaults and 10 jump to dissolving arms and legs (jumping jacks). Repeat for 5 minutes.
Series 4: Make 10 sets made a medicine ball into the ground, pulled 10 horizontal pulley for back, 10 rolling wheel with an abdomen. Repeat for 5 minutes.
Workout for your grip: Make 10 dials on a rope, 10 dials with balls for tennis, 10 times holding discs (two discs take a bar or dumbbells, Pulver makes it with 20, and keep them until you relaxed with hands on sides of you).

Easy exercises with dumbbells - Part 2

Exercise 1

Hold the dumbbells from 1 to 3 kilograms and place your hands on the side of the torso. Lift them both off to the shoulder height. Do 10 repetitions.
Exercise 2

 Hold the dumbbells from 1 to 3 kilograms and place your hands on the side of the torso. Lift one arm forward as rotate so that the dumbbells parallel to your shoulders. Do 20 reps alternating arms.
Exercise 3

  Hold the dumbbells from 1 to 3 kilograms and place your hands on the side of the torso. Lift both arms forward as you rotate them so that the dumbbells are parallel to your shoulders. Do 10 repetitions.
Exercise 4

Hold the dumbbells from 1 to 3 kg and place of the body, bent at the elbows. Stretch one arm up. Do 20 reps alternating arms.

Easy exercises with dumbbells - Part 1

Exercises with dumbbells improve strength and tone muscles. Not only shaped muscles of the arms and back, but also help improve posture and tightening of the abdominal muscles. Easy exercises with dumbbells.

 Why train with dumbbells?
Exercises with dumbbells improve strength and tone muscles in the shortest time. Struggling with hypotrophy. Improve posture. Helps tighten the abdominal muscles. Stimulate metabolism and reduce excess fat.
  With how heavy dumbbells to train?
The weight of the dumbbells are selected according to age, gender, level of physical fitness and overall condition of the exercises with them. Women's advisable to train with dumbbells from 1 to 3 kg to achieve an elegant relief, rather than brute muscle arms and back.
  How often to train with weights?
It is important to know the benefits of exercise with dumbbells come not so much from the weight and number of repetitions, as the frequency of workouts with them. It is recommended to gradually pass through different stages of loading. During the first 2-3 months is better to do 4-5 times a week while improving strength and tone muscles, and then reduce to 2-3 times a week to maintain the results achieved. Do not forget to shake hands after each exercise!

Coonskin - good for muscle torture

Coonskin is a truly great power workout that will drain up to a maximum your muscles and in turn will make your body tight as a guitar string. For relatively good news can be considered the fact that the series Coonskin run only one round, which means that you can perform repetitions of each exercise as quickly as possible, without botching it or spoiling his technique then immediately go to the next.
 Here is how it looks:
1. Rowing with dumbbell - 35 reps

2. Dead lift - 25 reps

3. Squats, low to the ground - 50 reps

4. Shoulder presses from handstand - 15 reps

5. Shoulder presses with rod - 25 reps

6. Push-ups - 50 reps