Deadlifts with kettlebell on one leg

Main muscles performing the movement: Rear thigh muscles
Other muscles involved in movement: Gluteusi, lower back
Mandatory Equipment: Pudovka
Level: Advanced
Traffic: N / A
Method of execution:


➡ Hold the pudovka by the handle with one hand. Stand on one leg, it is the same side where is the pudovka.

➡ Maintaining knee slightly bent, follow the "Roman deadlifts" by bending the hip by pulling the free leg back for balance.

➡ continue moving down with the pudovka until you are parallel to the floor, then return to the upright position.

Stretching the middle part of the back

Main muscles performing the movement: Medium back
Other muscles involved in movement: No
Mandatory Equipment: Not required
Level: Beginner
Traffic: N / A

Method of execution

➡ Cross your fingers and stretch your arms most to you. Your thumbs should be pointing the floor.

➡ Hold for 8 seconds in a fully extended position of the hands, and then relax.

➡ Repeat 3-4 times.

Stretching to chest on stability ball

Main muscles performing the movement: Grga
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Exercise Ball
Level: Beginner
Traffic: N / A

Method of execution
Stand on the floor on your hands and knees in proximity to the ball for exercises.

- Place the elbow on the ball while holding the arm itself close to your body. This is your start position.

  
- Move the torso down to the floor, while holding the arm on the ball. Hold for 20-30 seconds and repeat with the other arm.

Crunches Machine

Main muscles performing the movement: Abs
Other muscles involved in movement: No
Mandatory Equipment: Machine crunches
Level: Advanced
Traffic: N / A

Method of execution
➡ Select light resistance and sit on the machine for crunches with your feet under the lower pads and grab the upper handles. Your hands should be at a 90 degree angle, triceps touch the machine. This will be your starting position.

➡ Start lifting your legs by doing crunches through the upper torso. Breathe out while doing this. Let the movement is slow and controlled. Concentrate on using only the abdominal muscles, while your legs and feet relax .

➡ After a second pause, slowly return to the starting position as you breathe.

➡ Repeat.

Ten variations of pushups

Before you decide to do the different variations of the classic pushup, do not forget to learn how to make the original version correctly. This means that you have to keep your back straight, abdomen and buttocks - tight, shoulders and elbows are in line. Body should resemble a board lifted from your hands.

Undoubtedly push-ups are hard, but can be super effective. They make the body stronger and more flexible. Different variations of this exercise can strengthen the abdomen, back, legs ... and almost every muscle in the body.

Here are 10 versions pushup given by fitness instructor Martin Rooney:

Pushup # 1: knee to elbow

Stand in the top pushup position. Keep your back straight, but lower your torso slightly. Bring your knee to the outside of your elbow. Then return leg to the starting position and repeat with the other. Any moving of your foot bend your arms at the elbows (as does a pushup).

Pushup # 2: Knee to chest
Start from top pushup position. Keep your back straight. In any straightening your arms, bringing one knee up to your chest. Make sure that your feet is not touching the ground. Return leg to its original position. Alternate between the two legs.



Pushup # 3: Mismatch hands and one supporting leg
 

Start from top pushup position, but place one hand over the other away. Lift the leg on the opposite side from that position and do the exercise by changing the supporting leg. Keep your back straight and torso under control. When you reach the floor, fold the elbows wider. Perform five to ten repetitions with each arm forward and up diagonal leg.

 

  
Pushup # 4: A pivot arm
Begin this exercise as normal pushup, but lift one arm is straight above the shoulder. Take turns with the other arm.




Pushup # 5: Soldier pushup
 

Start at the bottom of the pushup position with elbows bent and bent, straight trunk. Then, in facing elbow, reach a higher position in the top of the road turn your shoulders to the wall and stretch one arm toward the ceiling. Then back to the starting position. Switch between lifting the left and right hand.

Pushup # 6: With leg up sideways
Start from typical pushup position. Keep your back straight, and torso - under control. The "bottom" of the pushup kick with one foot away, with the right knee. Then return leg to the starting position until you return to the top of the pushup. Then repeat the movement to the other side, lift the other foot.

Pushup # 7: With the first leg up

Start in the low pushup position and achieve a high position in the top of every invert shoulders horizontally as kicking one leg forward as high as possible while touching with fingers the opposite hand. Then return to the original position and repeat on the other side.

Pushup # 8: With the twist of th hipes

 
Start from up position of the pushup and contraction of the elbow bend the torso and leg, as shown, but not your thighs touch the ground.



Pushup # 9: On the wall

 
Start in a typical high pushup position, with one key difference: lean your legs against the wall. Lower your chest toward the floor by bending at the elbows. Try to keep your elbows close and do not twist out. Then return to the starting position.

Pushup # 10: hands under the belly


Start a high pushup position, but apart your legs  slightly off. Put your hands under the breasts and pinch them. Drag forehead as close to the ground while pushing your body back and hips up.