Main muscles performing the movement: Lower back
Other muscles involved in movement: Forearm, gluteusi, glutes, middle back, quadriceps, trapeze
Equipment and Supplies: Bands, bar
Level: Experts
Movement: Pulling
Method of execution
➡ Take 2 rubber bands and wrap them around the lever, stand next to joint insecure, feet are shoulder-width apart and overlap the two bands. Grasp the bar slightly wider than the width of the legs. Bend your knees, lower the seat back is upright. During the exercise, head facing forward, and the gaze is directed forward and slightly upward.
➡ When straightening shoulder the burden of first leg muscles and buttocks to turn next stage back muscles. Keep the weight close to your body and never look down.
➡ soon straightening body relax tense shoulders down and back and around the buttocks. Do not lean back, pull your shoulders back.
➡ Slowly and controlled return to the starting position.
Main muscles performing the movement: the quadriceps (quadriceps muscle)
Other muscles involved in movement: calf, lower back, gluteus
Mandatory Equipment: rod
Level: Beginner
Movement: Pushing
Method of execution
➡ Advocate the rubber band with legs spread shoulder-width apart and make sure the ends are evenly distributed between the right and left sides. Grasp the handles and your hands straight ahead and lie just above the shoulders.
➡ Duck down to maximum
and slowly stand up.
➡ Repeat.
➡ important for itself squatting body posture and proper performance. It is important to understand how to do the exercise because incorrect implementation could lead to injury.
Special advices
Perform the exercises with precision without swinging the body. Keep your back straight throughout. Otherwise, will easily bring injury or waist or spine, attaching the boom and are very vulnerable.
Main muscles performing the movement: Forearms
Other muscles involved in movement: Abs, gluteusi, thighs, lower back, trapeze
Equipment and facilities: A great weight with grip
Level: Advanced
METHOD OF PERFORMANCE
1. There are various gadgets that can be used for this activity. Can be performed with big dumbbells, bar, etc. Begin by standing between conveniences.
2. Once you grab the handles, lift them, keeping your back straight and head up.
3. Go on, making small, quick steps and remember to breathe. Move 50 - 100 meters as fast as possible.
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.
Main muscles performing the movement: Long dorsal muscles, glutes
Other muscles involved in movement: Abs, gluteusi, lower back
Mandatory Equipment: rod
Level: Advanced
Traffic: N / A
Method of execution
➡ Heat the waist and hips before you start the exercise. Perform a series of bending straight back without encumbrances.
➡ The lever is taken from the rig. Should step back and reposition the steps below the shoulders.
➡ The abdomen tightens, the pelvis is rotated slightly forward in the backward pelvic rotation.
➡ Bend your knees slightly and lean forward while holding the spine straight.
➡ Move hips back as you lower.
➡ Stop far allows flexibility in the hips, and without moving the pelvis begin to straighten.
➡ With emphasis erector, shoulders should return to the starting position before the pelvis. In focusing on gluteusite the opposite.
Main muscles performing the movement: quadriceps
Other muscles involved in movement: calf, lower back, hip muscles
Mandatory Equipment: rod
Level: Beginner
Movement: Pushing
Method of execution
➡ Stand while holding bar, located on the back of the shoulders (slightly below the neck). There should be enough distance between your feet as necessary steps to keeping your feet are angled sides. This is your start position.
➡ Lower body side to the lead leg, bend your knee and bedroto him and the other leg is just slightly bent. Inhale while doing this movement.
➡ Back to home pozitsich by stretching the hip and knee of the lead leg. Exhale.
➡ After the required number of reps with that leg, repeat the movement with the other.
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.
