Training Weekend: male version

Weekend offers an excellent opportunity to arrange a long training session on all the rules. We do not hurry, we can fully devote to this task and pay attention to every muscle in the body. Equinox coach Hicham Haozi (Hicham Haouzi) just developed an excellent workout for the weekend. And he came to this business creatively, so it's worth a try. ;)

Warm-up (10-15 minutes)

As a warm-up, you can go jogging on the treadmill, or try new interesting exercisesWhich will warm the whole body and prepare it for the upcoming work.

Train (65-75 minutes)

The first circle is performed for 4 sets with 90 seconds rest between cycles with a pulse rate of 70-80 percent of maximum. After a short break for 2-3 minutes then continue to the second round. Again rest for 4-5 minutes, perform a short cardio workout and close hitch.

The first circle (22 minutes)

Perform all exercises for 1 minute, then take a break for 90 seconds and move on to a new approach. Perform 4 sets.

Mahi weights

Feet slightly wider than shoulder width, hold a weight with both hands outstretched in front of him, a little sit down, pushing the hips back, lower the dumbbell and slide it between the legs. Then the pelvis forward push force and swing the dumbbell up to shoulder height. Press should be tense, shoulders slumped (do not rise to the ears), the lower part of the back is under constant control. Repeat the exercise.

Cossack squat simulator ViPR

Legs on the width of 30 cm, toes slightly deployed in hand, raised his hands in ViPr directly overhead. Bend your left knee, right leg straight, toe deployed toward the ceiling. Transfer ViPR on the left shoulder and perform a deeper squat. Then return to starting position and repeat on the right leg squat.

ViPR (Viper) - hollow rubber simulator with strategically placed handles. It is used to perform pulling, throwing and other exercises. Weight - from 4 to 26 kg.

Dynamic stretching strip with alternate hands

Stand at the bar, with an emphasis on the wrist or forearm: elbow or the palm rest on the floor under your shoulders, back, without deflections, stomach in, feet, body and head make up a single straight line, heel and top are pulled in opposite side. From this position, without lifting the shoulders and continue to pull the body in a straight line, print the right hand in front of you to shoulder level. Lower the arm and repeat the same on the left side. During alternation of the sides try to keep the body in the same plane (do not expand in the direction of the body during a hand drawing).

Jumping rope

Follow the jump rope alternating feet at a comfortable pace.

Holidays - 2-3 minutes.

The second circle (22 minutes)

Perform all exercises for 1 minute, then take a break for 90 seconds and move on to a new approach. Perform 4 sets.

Squats with dumbbells

Feet shoulder width apart, hands on each Giray. Bend your elbows, holding weights in front of chest, palms facing each other. Follow the standard squat: basin stretches back as if you want to sit on a chair, the weight on your heels, knees do not extend beyond the foot. During the ascent of the squat push the weight up, keeping your arms straight above your head. Repeat the exercise.

Side rolls with simulator Sandbell (sendbel)

Feet shoulder width apart, sendbel in outstretched hands above his head. Expand the right body, slightly bend the knee of the supporting leg and drop sendbel on the floor. Lift the simulator, go back to the starting position and repeat on the other side. Continue, alternating sides and maintaining control over the entire body.

Examples exercises using the simulator Sandbell

Squat lunge in using ViPR

Legs together, ViPR keep ahead at the shoulder level (trainer parallel to the floor), elbows bent. Follow the right leg lunge back and sit down: both knees are bent, the right almost touching the floor, back straight. Simultaneously with the squat lift your left arm over your head and bring ViPR on the right side (perpendicular to the floor of a simulator). Return to starting position and repeat the same thing on the other side.

Side step toward + "Skater"

Feet shoulder width apart, arms at your sides bent at the elbows. Go to the skater's position: Bend your right knee and lift your left leg bent at the knee, and move it back a little. The right hand goes forward, left retracted. Then, two short and quick, step ladders, steps, move to the left and again assume the position of the skater. Hold it just a few seconds and move attachable step back. Continue to move from side to side, stopping briefly at the position of the skater.

Holidays - 4-5 minutes.

Cardio (10 minutes)

Try to do this part of the workout with maximum efficiency. Listen to your body and to slow down when necessary. Make a note of the time in which you were able to complete the cardio, and next time, try to keep within a short period of time.

The composition of the training:

• 500 m in the ski simulator SkiErg;
• 50 kcal Velosimulators AirDyne;
• 500 m on the rowing simulator.

The technique in the ski simulator SkiErg

Setting and technique work on bikes Assault AirBike

Technique with rowing simulator

The hitch (10-15 minutes)

To complete the training you need a little stretch tired muscles, breath and bring your heart rate back to normal. In no case do not stop. Slowly walk around, gently stretch and restore breathing.