2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Complex with a barbell pancake, dumbbells and kettlebell.
The main goal of this workout is to properly pump the hips and buttocks, and she does it well. In addition, complex multi-joint movements, in which several muscle groups work at once, accelerate the pulse and spend much more calories than exercise on simulators.
Work intensely and don't rest for long periods between sets, and this workout will not only strengthen your muscles, but also pump endurance and help you lose extra pounds faster.
All exercises of the complex are performed in sets and repetitions.
1. Raising the pancake over your head- 3 sets of 12 reps.
Keep your back in a neutral position, tighten your glutes. If there are no such pancakes in your gym, you can do a movement with two small weights or dumbbells. Also shown at the end of the video is an advanced version of the back lunge exercise. Try it if you feel that the load is not enough.
2. Swing kettlebell and goblet squats- 3 sets of 14 reps.
While swinging, push your pelvis forward, straining your buttocks. After the swing, grab the kettlebell and do squats.
3. Cross-cut goblet lunges - 3 sets of 16 times in total.
Move slowly and under control. Make sure that the knee in front of the standing leg is above the toe of the foot.
4. Back lunges from an elevation with dumbbells on the shoulders - 4 sets of 12 times in total.
By elevating you increase your range of motion and pump your hips better.
5. Jumping out of the squat with a pause - 3 sets of 10 reps.
Here, your muscles will first have to work statically, and then explode in a jump. Keep your heels on the floor while squatting, keep your back straight and try to jump up sharply and high.
Select the weight of the apparatus in such a way as to complete all repetitions in the approach without muscle failure and broken technique. Rest as much as necessary between sets and exercises, but remember that the more intense your workout, the more calories you can burn.
Recommended:
How to Snatch Kettlebells to Lose Weight, Build Endurance, and Strengthen Muscles
The kettlebell snatch is considered a more difficult exercise than the swing or clean and jerk. But you should try it, even if you are not going to compete
How to do the climbing exercise to build abs and lose weight
The climbing exercise is great for both strength training and cardio sessions. We analyze the execution technique and show a variety of variations
Workout of the Day: 5 Exercises to Build Your Back at Home
You don't even need a horizontal bar to try these back exercises. Perform movements with your body weight in three to five sets of 10-12 times
Workout of the Day: 7 Great Exercises for Strong Legs and Glutes
A complex that will pump strength, mobility and balance. Plus, these exercises for the legs and buttocks are super interesting. Especially if done with music
Full Body Workout: Static Exercises and Exercises Without Additional Weight
A selection of full body exercises you can do without extra weight