Fighters do not need gym equipment to keep your body in good shape, but only boxing bag. It is ideal for building strong punches, while burn fat during intense workouts. This workout is ideal for entry in the form of beginner fighters.
Do the following exercises one after another. Then a rest 30 seconds. Then proceed 5 rounds.
1. Five low kicks, then five high kicks. With your right leg strike into the bottom of the boxing bag (imagining that hit the legs of your opponent) five times. Then strike the top of the boxing bag (imaginary aim for the head).
2. Same as above, but with the left leg.
3. Twenty straight puches (alternating left and right hand).
4. Five left hook and then five right.
5. Five strokes with the knee, while every stroke change the legs. Wrap the boxing bag with your hands as if he were the head of the opponent and strike with the knee in the sides of the boxing bag.
To avoid injury, always use bandages or gloves when working on the boxing bag.
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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;
Finding the best exercise for shaping the lower part of the abdomen is not always easy. This article will help you build a really good workout.
Before we get to the three exercises, it is important to learn some basics in training for the lower abdominal muscles.
The first thing you must understand is that the load on the area of your body will help you burn fat around her. To clear them, you have to burn fat throughout the body. If you have a lot of extra pounds to lose, then the best workout for the lower abdominal part will help you. This also applies to those who have to lose a few pounds. Just you must first remove the fat, no other way.
The good news is that the stable workout will help you tighten the muscles in that area, and when you reduce the percentage of fat in your body, they will emerge.
Remember that training abdominal muscles is different from that of others. If you work for biceps, you probably do 3 sets of 10 reps for a few different exercises. For the lower abdomen, you should do a special series of exercises with little rest in between. It is called circular abdominal workout.
Here are some of the best exercises to load the lower part of the abdomen:
1. ''Walk''
Lie on your back and place your hands under your buttocks. Raise your legs to a vertical position. Set the abdomen in a position where you feel that your muscles are tense. Then remove one leg below, so as to be a few centimeters from the floor. Hold for a second, then return leg to starting position. Do this with the other leg. Alternate them in this way and do 10-20 reps of each.
2. ''Inverse'' crunches
Lie on your back with your hands under the buttocks. Lift vertical feet, then bend your knees an angle of 90 degrees. Set the abdomen in a position where you feel that your muscles are tense.
While keeping your knees at the same angle, slowly remove your foot until you reach a few inches from the floor. Then move your knees to your chest and tighten your tummy while doing this. Repeat.
3. Raise legs
Lie on your back with your hands under the buttocks. Raise your legs to a vertical position. Set the abdomen in a position where you feel tension in the upper abdominal muscles. Then remove the legs so that they are just above the floor. Hold this position for a few seconds and then return your legs to the vertical position. Repeat.
All three exercises are part of the best possible workout for the abdominal muscles. If you have back problems in performing them, you should seek medical attention.
"Tabata is a type of high intensity interval training (HIIT). Any exercise can be introduced into this method (squats, push-ups and pull-ups are the most popular). Primary structure of this method is 20 seconds intense exercise (maximal effort / max reps ) with 10 seconds rest, and so 8 rounds, "says Lanier.
Here is the workout for the lower body Tabata method:
Exercise 1: 250 single-bounds on a rope or 100 double (as with a jump rope passes twice under you)
Exercise 2: Tabata - squats
maximum for 20 seconds, then 10 seconds rest, repeat 7 more rounds
Exercise 3: 250 single-bounds rope or 100 double
Exercise 4: Tabata - walking with attacks
maximum for 20 seconds, then 10 seconds rest, repeat 7 more rounds
Exercise 5: 250 single-bounds rope or 100 double
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.
