2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
A great option for travel and home activities without special equipment.
Exercises evenly load all the main muscle groups: hips and buttocks, abs, chest and triceps and - which is especially cool for a home complex without a horizontal bar - biceps and back. Adjust the weight of the suitcase to suit your abilities and get ready to properly pump muscle strength, endurance and balance.
If you are unsure of your sense of balance, do the third exercise next to a chair or wall to avoid falling.
The complex consists of six exercises:
- Deadlift with a suitcase and lunge forward.
- Running with a touch of the suitcase.
- Row to the chest on one leg and the extension of the knee forward.
- Press fold with suitcase press up.
- Lunge to the side with a pull of the suitcase to the chest in an incline.
- Thraster and overhead with a suitcase.
Do them in the style of interval training: do each exercise for 30-40 seconds, and rest the rest of the minute. After completing one lap, stop for 1-2 minutes and start over. Do 3-5 circles.
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