Home gym: exercises for the back and chest
Health / / December 19, 2019
And finally we come to the exercises for the back and chest. Some young people pay great attention to the pectoral muscles and the back muscles feel not so much matter. As a result, the street can often find such a "bodybuilder" - pumped his chest and shoulders hunched as spin unable to keep to a level position such wealth.
These exercises are paired to comply with the necessary balance.
1. standard push-ups
Raising its own weight - not such a simple task. And this is one of the safest ways to strengthen the pectoral muscles, as you will not drop it over the bar. Let me remind you again that the whole body should be tense, stomach in, hands shoulder width apart, legs abut on the toes, bend your elbows close to the body (not the sides). And do not try to reach his forehead to the floor - so it seems that you press is low enough, when in fact the load on the pectoral muscles is reduced!
2. Pushups "Dolphin"
Starting position - posture, "the dog's head down", with emphasis on the elbows. You start gently as if the dive, propelling the body forward as long as the head almost touches the floor. Then, just as slowly and carefully by hand back to starting position.
3. "Kick ass"
Become the starting position for a standard push-ups with your feet together. Then sharply repels at the same time with both feet off the floor, bending them at the knees and straighten them sharply in the air. It turns out that a kind of movement that make the donkeys and other cloven-hoofed animals, when kicking. Try to land softly on the toes, to spring back slightly at the knees.
4. Push-ups in the position of "handstand"
This exercise is for professionals, but if you are confident in their abilities and you have someone for secure, you can try to make at least a few. Stand on your hands against the wall so that it could be on your feet and stretch at the same time there was a strong deflection in the back. And nachinet push-ups from the floor by bending your elbows at 90 degrees.
5. Push-ups in the style of "Judo"
Starting position - standard stand for push-ups. You're a little repulsive arms back, lifting the pelvis up. Then start squeezing, moving the body forward, elbows bent along the body, the pelvis slightly elevated, hips do not touch the floor. Continues to move down until until almost touches the floor chin. At this point you dramatically pushes up the body in a pose of "Cobra." Then return to the initial position, performing all in reverse direction. In this case, the hips and knees should not touch the floor!
6. Flight "in reverse"
Starting position - feet shoulder width apart, knees slightly bent, body slightly tilted forward, holding dumbbells or plastic water bottles (for diy). You begin to slowly raise his hands to the side, bringing together the blade. In the top position, you can linger a little bit, then also slowly lowers his hands. The upper part of the body is tense, back straight, shoulders sloping. You should feel like you're running back and tense the muscles between the shoulder blades!
7. "Superman"
Lie on a flat surface, pull the hands forward. Raise both arms and legs to the maximum, to be late in this position for a few seconds and return to starting position. Exercise can be complicated, adding to the hand a little weight. In this case, the head should not be lifted - you have to look straight down, and his hands, it is desirable to keep ourselves straightened.
I want to add myself another exercise that is very similar to it. Lie down on your stomach, hands extend to the sides, palms down, slightly bent at the elbows. Then do upswing front of the torso with arms, hands divorced in well with Torons so that the blade came down. And lowered to its original position. Then all are doing the same thing, just add more and lifting legs. If you feel that you are easy to carry out this exercise, add in the hands of a small weight. But make sure that the weight is raised while reducing the back muscles, not your hands. Checking if the offer is very simple - if the neck and hands after you exercise hurts, it means you were doing it wrong. Stress and fatigue should be felt in the shoulder blades and the spine near the waist.
You can diversify its different account: first 4 counts up and 4 counts down, then everything in a jiffy, then 8 rises in one account, then stay in the top position, do 8 springs, stand still for 8 counts and to relax :)
8. Lifting the arms and legs
Lie down on your stomach face down, hands pull ahead. Start slowly raise one hand, without raising a person. When the hand has reached its maximum point, continue to hold her and start to slowly lift the leg of opposites. Then lowered his hand, and after it - a leg. Then you are doing an exercise with the second hand and foot.
street workout gaining more and more popularity among the people are not indifferent to their health. As this movement you belong and where you find it easier to do the exercises at home, at the street or at the gym?