Table of contents:
- 1. Super twisting for iron press
- 2. Jumping while raising the knees to the chest
- 3. Deadlift
- 4. Leg push-ups
- 5.Dumbbell lunges
2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Personal trainers, fitness model, and nutritionist share their favorite exercises to help them stay in shape.
1. Super twisting for iron press
This is an exercise from personal trainer and nutritionist Sarah Bowmar.
Deadlift is a basic multi-joint exercise that works several muscle groups at once: hips, glutes, back muscles and abs.
How to do
Stand next to the barbell with your feet shoulder-width apart. Start with a weight that you lift effortlessly. It's okay if it is an empty bar of 20, 15 or 10 kilograms.
Bend your knees and bend over the bar with your back straight. The grip on the bar is slightly wider than the shoulders, the gaze is directed forward. Raise the barbell, leading it almost close to the shins. Straighten at the hip and knee joints, and then lower the bar to the floor again.
Do not bend your back throughout the exercise. You can additionally strain your buttocks during the deadlift to help relieve the pressure on your lower back.
Do three sets of 10 reps. Before increasing the weight, make sure you are performing the deadlift with the correct technique. Ask a fitness instructor or someone with a long history of strength training to watch you.
4. Leg push-ups
Online trainer Nina Munoz, a specialist in high-intensity interval training, offers an interesting variation of push-ups.
Posted by NINA MUNOZ (@_ninamunoz) May 19, 2018 5:47 am PDT
This exercise strengthens the entire body, loads the triceps, legs, buttocks and core muscles. It is more efficient than a conventional bar, does not require additional equipment and can be performed anywhere.
How to do
Stand upright, shoulders over arms, knees straight, abs tense. Sink into a push-up, at the same time tighten your buttocks and lift one leg up. Return to the lying position, lower your leg to the floor.
Repeat the push-up, this time raising the other leg. Continuing to alternate your legs, do the exercise for 30 seconds.
If you can't do classic push-ups, try kneeling.
5. Dumbbell lunges
Online trainer Alexia Clark believes there are different exercises for getting fit, but she loves lunges more than others and does them every day.
Posted by Alexia Clark (@alexia_clark) May 19, 2018 at 3:00 PDT
Lunges work your glutes, quads, and core. In addition, they can be combined with upper body exercises or done quickly to get a cardio load.
How to do
Stand straight with your feet together and place your hands on your hips or waist. Lunge forward with the knee behind your standing leg touching the floor. Make sure that the knee in front of your standing leg is bent at an angle of 90 degrees and does not protrude beyond the toe.
If you are doing at home and there is simply no room for penetration, perform lunges on the spot. The rules are the same: a right angle at the knee joint, a straight back, hands on the waist or on the hips.
Another option is with a dumbbell press up. Keep the dumbbells close to your shoulders and squeeze them up as you exit. So you will not only pump your legs and buttocks, but also provide a load on your arms and shoulders.
Perform three sets of 15-20 lunges on each leg. If you prefer sinking, try five minute intervals with rest before recovering between intervals.
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