Unusual training: how to pump up the press using dumbbells and medbola

In this workout abdominal exercises alternated with movements in which muscles are involved bark. This eliminates the forced rest due to the failure of muscles to pump the abdominal muscles and the bark and improve balance.

Lunge obliquely sideways

This exercise will pump thigh muscles and bark, which is necessary to stabilize the body during the tilt.

performance technique

Stand up straight, hold the dumbbells above your head on his outstretched hands, palms facing each other. Lunged back, put his knee on the floor. Tilt your body and arms toward the front foot. Return the position of the body and straight without dropping hands, go to the starting position.

Repeat to the other side. Do eight reps in each direction.

Rolling under a dumbbell

This exercise feels like a punch in the stomach. It is also loaded with muscles of the arms and legs.

performance technique

Put your hands on the floor, one foot step on the neck dumbbell. Dumbbell rolls under foot on the hands, at the same time bend the other leg and knee to move the body. Rolls back the dumbbell closer to your hands while bringing the other leg back.

Perform eight times and repeat with the other leg.

Zashagivanie with a dumbbell in one hand

This exercise creates the conditions of instability. Dumbbell outweighs you on one side, so in addition to the hip muscles are included in the work of the bark.

performance technique

Stand next to the pedestal for jumping. Take a dumbbell in your right hand and bend it at the elbow, holding the dumbbell close to the shoulder. Step on left foot pedestal while introducing forward flexed right knee and squeezing the dumbbell over your head. Go down to the floor, returned the dumbbell to shoulder, and repeat.

Perform eight times with each leg. When you are changing the foot to shift a dumbbell in the other hand.

Exercise "Janitors"

This exercise is very heavy in the press and the obliques.

performance technique

Take the starting position: lie on your back, lift your legs so that they are perpendicular to the floor, between the ankle clamp medbol right hand to pull the dumbbell in front of him, and his left hand lay on the floor. Lower the arm with a dumbbell in the right hand and foot - to the left. Return to starting position and repeat.

Do exercise eight times, and change direction. Now the dumbbell is in his left hand and his legs will go down to the right.

Thrust dumbbells in bar

This exercise is pumping hands and muscle barkThat tighten to stabilize the body.

performance technique

Stand at the bar, placing his hands on the dumbbells. Hold the balance, perform traction dumbbell with your right hand.

Perform eight times with each hand.

"Lumberjack" with a dumbbell

This exercise is often performed in a crossover or medbolom, but you can also do it with dumbbells.

performance technique

Stand with your feet wider than shoulder width, grab a dumbbell. By deploying unit to the right, display a dumbbell at arm's length above his right shoulder. While turning left heel comes off the floor, and the leg is scrolled on the nose, helping you to better expand housing. Unrolling body to the left, move the dumbbell diagonally to the left knee, at the same time going into a squat.

Repeat the exercise eight times in each direction.

"Bike" with dumbbells

This complicated variant exercise "bicycle", which employs not only the press and feet, but also my hands.

performance technique

Lie on your back, grab a dumbbell. Lift straight legs and back, arms with dumbbells keep close to his shoulders. Simultaneously bend the right leg at the knee and straighten the left arm. Then bend the left leg and straighten your right arm.

Change legs 16 times, try to keep your back straight as possible.

Fold with medbolom

This exercise is good pumping abdominal muscles, and at the expense of medbola tense muscles of the arms and legs.

performance technique

Lie on the floor on your back, grab a medbol and hold it above his head at arm's length, leg lift to a right angle with the floor. Lift the arms and upper part of the back and clamp between medbol ankles. Lower the leg to medbol touched the floor. Arms and upper back at this time are raised. Lift the legs with medbolom and again take the ball in his hands.

Repeat the exercise 10 times.

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You can include these exercises in your workout, replacing the usual twisting the press, or perform all eight as an independent exercise to bark muscles.

To increase the effectiveness of the exercises without rest like one lap. Depending on its capabilities make 1-3 range.