A set of exercises for the full
This complex is suitable for both day boys and girls of the day.It can be used for the treatment of completeness and in older age.
make 10-minute warm-up (jumping, running in place, elements of gymnastics) Before starting the exercise.
1. On his knees, back straight.Lift up straight and stretch arms.Omitting, hold horizontally, palms facing up.Exercise can be done with dumbbells.Running 10 times.
2. Sit "Turkish", feet shoulder width apart, back straight.Palms connect directly to a thumbs up, elbows bent at chest level.Palm struggled to push each other.Exercise repeat 10 times.
3. Stand, the foot shoulder width apart, back straight, arms straight at shoulder level.Hands dissolve in hand as far as possible behind your back, springy rocking them.repeat 10 times.Exercise can be done with dumbbells.
1. Stand with feet shoulder-width apart.The slope of the left, the right hand at the top of the slope to the right - left hand on top.Repeat 10 times.
2. Feet shoulder width apart, parallel to the moans, hi
3. Sit on the floor, his hands folded behind his head.Lean forward, try to touch your elbows knees.Springy shook her in this position 12-15 times.
4. Standing, feet shoulder width apart, hands clasped over his head.Slowly turn to failure in one and the other side.Circular motion torso repeat 15 times.
first and second exercise perform better on an incline bench.In the first exercise, the trunk at the top, at the bottom of his feet, and in the second - the legs are fixed at the top.
1. Lie on your back, lift straight arms at right angles and slowly lower to the floor.Then, bend your knees, tighten them as much as possible to the stomach.Pull up the legs straight and slowly lower them to the floor.Exercise repeat 10 times, without resting.
2. Lie down, hands on the back of his head.Raise the body 10 times.
3. Lie on your stomach.Hands clasp the ankle.Raising the upper torso, zaprokinte head back, shook 10-15 times.
4. Sit with your legs extended.Between the feet hold the ball.Behind - focus on hands.Not pushing the knees, lift the leg as high as 20 times.
1. Sitting, left leg bent with the seizure of arms.Straight right leg lift 10 times.The same with the other leg.
2. Lie down on your back, legs bent.Lift the hips 10 times.
3. Lying on your back, legs bent, left foot on the floor hip, right knee inward.Lift the hips and lower your hips to the right.The same in the other direction.Repeat 10 times
4. Sitting on his lap.Sit down on the floor alternately to the right and left, taking his hands in the opposite direction -15 times.
5. Sit on the floor, in the back - the reliance on hand.Lift straight legs.Holding aloft angled legs, spread them apart as much as possible, connect and lower them by 10 times.
6. Stand on knees, feet apart.Bend back straight trunk 10 times.
1. Stand with feet shoulder-width apart, hands on his belt.Make circular movements hips 10 times.
2. Lying on his stomach, leaning on the arm.Raise the legs 10 times.
3. Stand, lift the knee as high as possible.By keeping your foot on the weight, take it to the side.By performing these exercises, do not bend.Do the exercise 10 times with each leg.
4. Stand on all fours, make Mahi back legs one by one, throwing back her head 10 times.
5. Stand on his right knee, his left leg bent pull back, put your weight on the front hand.Raise and lower left leg.Repeat until the apparent fatigue.The same with the other leg.
6. Lying on his stomach, leaning on the arm.Lift the legs back 10 times.
exercises with dumbbells make muscles work well, increase the body's energy and promote weight loss.T o normalization of exchange is very important to the sport -.. Swimming, skating, skiing, running, walking, etc. For those who are just starting to play sports, it is possible to propose a set of exercises with dumbbells.(A set of exercises there are so many there are separate systems for strengthening of muscles of legs, arms, chest press, etc. But you should start small....)
Before beginning employment with any weights always have to spend a little workout: jumping, runningstill, springy movement bent or straight arms, torso, legs squat lifting, and so forth. d.
After the workout, you can proceed to the basic exercises.
1. Raise the dumbbells under the armpits.The rate of average.The number of exercises 10-12.Starting position, main stand, palms facing the thighs.
2. Squeeze the dumbbell from behind the head.The rate of average.Repeat 8-10 times.Starting position - arms bent at the elbows, the elbows are raised up, brush from the nape, palms facing inward.When you do not fall elbow exercises.
3. sag back, lying on his stomach.Legs assign to an immovable object.Hands with dumbbells pressed against the back of the head.Sag back, lifting his head up.Prigibanie - inhale, lower - exhale.
4. Starting position - lying on the floor, dumbbells tied to the soles of the feet.And lift one or both legs straight up at a right angle.When lifting - exhale when lowering - inhale.Repeat 8-10 times for each leg.
5. Starting position - feet shoulder width apart, arms bent, dumbbells at the shoulders.Make a turn towards the bending of the same name, and turn the leg lifting his hands up.Return to starting position and repeat the twist to the other side.Repeat 10-12 exercises in each direction.
6. Starting position - feet shoulder width apart, hands to shoulders, palms up.At the same time, or alternately lift the dumbbells up.When lifting - inhale when lowering - exhale.
7. Starting position - feet shoulder width apart, palms facing up to chest level.The simultaneous or alternating-bending arms at the elbows.
8. Starting position -lezhat on the floor, hands with dumbbells - at chest level.Alternately or simultaneously lift the dumbbells up by bending your elbows.When lifting hand - inhale when lowering - exhale.
9. Starting position - lying on his back, feet secure, press the dumbbells to the back of the head.Do torso forward and back to the starting position.Rate average, 8-10 exercises.When extension of the trunk - inhale, tilt - exhale.
10. The starting position, feet shoulder width apart, hands with dumbbells or bent at the elbows.Jumping on the ground, legs apart and together.Breathing deeply, without delay.
11. Slow walking with deep breathing.After completion of the exercise of the complex necessarily take any water treatment.
These exercises give your muscles shape and tone, as well as increase their size and strength.Exercises are useful for all boys and young men, they will be useful for achieving success in any sports.Begin the exercise should be cautious with 1-2 repetitions.Every 2-3 days the number of repetitions should be gradually increased to 20 or more.
development of muscles in the arms and shoulders.Throw and catch a big heavy ball as long as the hands do not get tired.Pick up a mace or a heavy book, put your hands over your head, and then, without bending the arms, lower them to the side and down.
abdominal muscles.Lyape on his stomach, with his hands under his chin and lift as high as possible, first one foot, then the other.Sit on the floor, lift legs and try to grab the ankle with both hands.
leg muscles.Fast running up and down the stairs until you start shortness of breath.Sit down on the bottom step of the stairs, his feet on the floor.
Raise legs to a horizontal position, extending parallel to the floor and his hands keeping a balance in this position.Lying on your stomach, stretch your arms and legs at the seams, then lift both legs as high as possible off the floor.
1. Sit down, taking a dumbbell in both hands so that the knuckles were from the top, and the back - line.Get up, bend your arms and lift the dumbbells at shoulder height, and then push the dumbbell over your head, straightening the arms.
2. Starting position - hands on the floor with your legs rest on the floor socks.Keeping your back straight, do-pressed from 1 to 10. The number of push-ups, gradually increase.
for leg muscles.Put on heavy shoes, stand up straight, put your hands on your hips and pull your right foot as far as possible to the side, and then swing the leg, keeping it as far away from the body.Repeat the exercise with the other leg.