Interval training №38 from Zuzana + bonus
Health / / December 19, 2019
This time I decided not to be limited to only one video with interval training and add some simple exercises - one for the lower body, and the second is complex.
So in this post will be a very, very, very much :) Zuzana
Interval training
Let's start with a brief review exercise, to be carried out in tandem in the interval training. Four fairly simple exercise in a position to fulfill all.
- Conclusion hands with weight forward from the position poluprisyadi. You have to choose the best weight with which you would be able to reach the end of interval training. During the exercise with dumbbells hand all the time, and straightened in the top position must be parallel to the floor. The main effort you do when outputting from the squat arm up. This is done not so much by hand as the efforts of the thighs at the moment, when you straighten the leg. Back straight, stomach in.
- Jumping with the change of feet. During the exercise, take care, that the angle of the knee is 90 degrees. Keep your back straight, stomach in, shoulders are deployed.
- Squeezing from jumping out upwards. Performing push-ups, and then output via the jump to the hands and feet jump out upward. Watch behind - in the waist should be no deflection. with legs the body should form a straight line. Lite version - push-ups with knees. Advanced - push-ups with raised up the pelvis.
- Side twist. At run time, these twists, try to get your hands elbow to his knees and as little as possible to rest against the second hand.
Interval training consists of three rounds. In each round, you do a bunch of "5 jumps with change of legs - one with a push-up jumping out - 5 jumps with change of feet" 8 reps, then the output arms with weight forward from the position poluprisyadi 20 times on each hand and complete the first round of the lateral torsions 20 times per side. Ideally, you should hold 3 rounds. Beginners can try to force and perform 1 round.
bonus
As a bonus, I want to offer you two videos with very simple exercises. The point is that in dlozhny carry them for 10 minutes and during that time have time to make 100 or the maximum number of times to which your body is capable.
A bunch of "push-ups, jumping back and forth and jumping up"
Exercise "dead"
And the last exercise for those who care about the lower part of the body for which you need a reliable chair. Is performed on each leg 100 ligaments, "the rise of a chair with a lifting leg-squat."