3 exercises for strength in torso

1. Push ups
Put your toes on the Swiss ball and your hands on the floor. Keep your body upright and do a standard pushup.

2. Plank
Place your forearms on the Swiss ball and pull your legs back, stretch your body from shoulders to toes. As distribute the weight between your elbows and toes, hold this position.

3. Cobra
 Kneel on the floor and let your hips and pelvis have the support you on the Swiss ball. Swing your arms to countries to form a T with the upper body, and pull the lower back until you look forward. Hold it.

 

19 variations of push ups

Hi, everybody. This is my first new video in which I'll show you 19 variations of push ups. I hope you like it.

Push-ups with feet elevated

Main muscles performing the movement: Chest
Other muscles involved in movement: Shoulders, triceps
Equipment and facilities: None
Level: Beginner
Movement: Pushing

Method of execution

➡ Lie on the floor face down and place your hands about three feet apart, keeping your torso up.

➡ Place your feet on a flat bench. This will allow your body to be lifted up. Note: The higher - higher the slope, the more - great resistance in the execution of the exercise.

➡ Lower your body down until your chest almost touching the floor. Inhale, performing it.

➡ Using the pectoral muscles, back upper body back to the starting position and tighten the chest. Exhale as you do so.

➡ Repeat.

Seven most effective exercises

Experts say that there is nothing magical about the exercises. From them you get what you give as effort. This does not mean that you have to push yourself for hours every day. You just have to work smart.

Experts believe that not all exercises bring equal benefit. Some really are more effective than others for different reasons-loaded multiple muscle groups are suitable for a large number of people or melt calories more efficiently.

1. Walking

Each workout should include cardio exercises that strengthen your heart and burn calories. And walking is something you can do anywhere, in any time, without special equipment.

It is not just for beginners. Even advanced can make solid workout by walking.

"Brisk walking may consume 500 calories per hour," said Robert Gotlin, director of orthopedic and sports rehabilitation at Beth Israel Medical Center in New York. Since the overthrow of the pound must burn 3,500 calories you will need in 7 hours of walking, if you do nothing else.

Start gradually and moderately. Take short walks until you get within a few hours if you have enough time.

2. interval Training

Whether you're a beginner or a veteran, the inclusion of interval cardio exercises to your workouts will significantly improve your fitness level and will help you burn fat.

The way to do this is: give all by yourself for a minute or two, then remove the pace for 2-10 minutes depending on how long your workout will be and how much time you need for recovery. It would be great your whole training exercise is made ​​up of such intervals.

3. squats

Strength training is essential, because the truth is that the more muscle you have, the more calories you burn. Best power classes are those which work different muscle groups and Squats are one of them. They loaded quadriceps muscle, hamstrings and glutes.

4. zap

As well as Squats, they loaded all the major muscle groups in the lower body: buttocks, thighs and calves. Attacks and helps to improve body balance. How to do them properly? Take a large step forward, keeping your spine in a neutral position. Bend your knees in front of about 90 degrees, with the aim to drop weight on the toes of your back foot, whose knee should touch the floor.

5. push-ups

If you do them correctly, push-ups can improve the condition of the chest, shoulders, triceps and even abdominal muscles. Pushups can be done by people of various physical level. There are different options to make the exercise harder or easier.

6. crunches

Who does not want a flat and shaped belly? Crunches are a good choice for loading this area of ​​the body. There are many different variations of this exercise. Strive to do the most difficult of them, so you need some iterations to be loaded. Do not overdo it with hundreds of crunches a day, simply because it makes no sense. Train abs 2-3 times a week.

7. Rowing with barbell or dumbbells

This exercise exercises all major muscles of the upper back, and biceps.

Technique

These seven exercises are great, efficient choice. Crucial is the way in which they perform. Poor technique can change the whole exercise, so cause harm. View videos from the internet, ask an advanced person in the room. You just have to do them correctly. 

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.

Pushups: perfect exercise

Perhaps one of the most popular and favorite exercises from Athletes around the world are pushups. One reason for this is that they are easy and convenient exercise, which does not require any special equipment or training.
Many people believe that push-ups are an exercise only for the upper body. This, of course, is not true - pushups involved simultaneously different muscle groups. Indeed, the main muscles involved in this exercise are the chest and triceps, but perfect performance, it is necessary to tighten all your muscles - from shoulders to toes. Therefore pushups tighten both buttocks, abs, arms, legs and hips.
Although there are different types of push-ups, the basic principle remains the same - the body weight should not fall only on the hands, not the buttocks, abdomen or legs. Breasts should not touch the floor. They should be within 5-7 inches of the ground.
 Advice for beginners:

•   If your classic pushups seem difficult, you can perform the same exercise, but the knees. This will reduce the burden they have to lift it halfway.
•  If you want to tone it down the stress on your wrists, do push-ups with clenched in fists. This burden will fall on the hands and wrists fists will not be loaded. When you run this kind of push-ups, calling into his hands soft mat. 
• To work different muscle groups when doing push-ups, change the position of the hands and the distance between them.
• Do push-ups against a mirror or ask your gym instructor to monitor your progress. This will make sure that you follow the exercise correctly.
• Keep your body upright. Do not move your waist, knees or hips.
• If you want to tone and tighten your muscles without building your mass do pushups on their knees with more repetitions.
  
• If you want to gain muscle mass in the arms and back, do a few pushups classic where the fulcrum is feet, not knees.

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).

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