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2023 Author: Malcolm Clapton | [email protected]. Last modified: 2023-07-28 10:38
Four effective circles in interval format.
In 20 minutes of work, you will properly pump your hips and buttocks, load your shoulders and arms, back muscles and chest. And in almost all movements, the muscles of the body will be significantly strained.
For this set, dumbbells weighing 5 kg are ideal, but you can also perform it with lighter shells: the muscles will still receive a good load, and due to the interval format, you will also pump endurance.
How to do a workout
You have to perform the following movements:
- Push-ups and pulls to the belt.
- Back lunge with bench press and bend.
- "Bird-dog" with dumbbells.
You will do each exercise for 40 seconds, and the remaining time from the minute is to rest and prepare for the next.
If your fitness level is low, try the 30/30 format, where you work and rest for an equal amount of time. After completing one lap, rest for a minute and start over. Complete four circles.
Play the video and do it with me, or memorize the exercises and set your timer.
How to do exercise
Stand with your feet shoulder-width apart, hold the dumbbells over your shoulders in bent arms.
Lower into a squat, then straighten and at the same time squeeze the dumbbells up over your head. Then lower them back to your shoulders and go into a squat.
Do the rise from the squat and press the dumbbells in a single movement, without a pause. Make sure that your back does not slouch and that your heels do not come off the floor.
Push-ups and pulls to the belt
Stand up on dumbbells. Perform a push-up, and then lift your right hand off the dumbbells from the floor and pull it up to your waist. Bring it back and repeat the bundle on the other side.
If you can't do push-ups yet, just do belt pulls, alternating your arms.
Back lunge with bench press and bend
In the starting position, hold the dumbbells over your shoulders. Lunge backwards while squeezing them up over your head. Then, without leaving the lunge, tilt your body to the side. Return to an upright position, collect your legs and repeat the same on the other side.
"Bird-dog" with dumbbells
Raise the opposite leg and arm at the same time. Tighten your buttocks at the top.
Write your impressions of the workout.
The life hacker understands what is the use of the thrust of the upper block and whether it can do any harm. Also, you will find the correct technique and various variations of the exercise
These static exercises will work great for your abdominal muscles and hip flexors. It will also work the shoulder girdle, buttocks and hips, back extensors
This workout for the abs and shoulders gives you a good strength load, and then you will accelerate your heart rate and increase your endurance. And it's all at home
This workout puts a load not only on the abs, but also on the shoulders. The alternation of dynamic and static exercises will pump muscles and prevent suffocation
This interval training works out your core muscles well and includes movements to develop back and shoulder mobility. You will need a timer