Exercise in pairs: exercise with weights without the gym

You do not need a gym and free weights, if you are doing together. Layfhaker offers a selection of the pair of strength training in which each post and replace your trainers.

Exercising with a friend, you can easily use the weight of his body as a weighting. And in many exercises a person can adjust the load, using up the entire weight of the body, but only a certain percentage. This opens up opportunities for joint training people in different weight categories.

Use these exercises as a power load after joint or jogging in the park as the basic training on vacation and business trip, where there is no access to the gym.

Exercise for biceps

• Stand facing each other.
• Bend your elbows and lift the forearm, wrist turn palms up.
• Your partner covering your hands and leans her body weight.
• Overcoming the resistance of the partner, follow ups of hands on the biceps.

Perform three sets of 10 times.

Triceps exercises

Standing with a towel

• You take a towel, raise your arms above your head and bend them at the elbows to a 90 degree angle.
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• Partner stands behind you, takes on the towel and pulls it.
• Overcoming the resistance of the partner, you straighten your arms.

Perform three sets of 10 times.

Pushups with his feet on his shoulders

• Partner gets on one knee.
• You get up behind him at close range while lying and puts his feet on his shoulders.
• You press in this position.

Perform three sets of 10 times.

bench press

• You lie on your back, pull your hands up.
• Partner stands in laying emphasis relying on your hands.
• You are performing bench press.

Perform three sets of 10 times.

Exercises on the thighs and buttocks

Exercise thigh biceps on the floor

• You lie on the floor on his stomach.
• Partner sits face to your feet, leans forward and clasps his hands your ankles.
• Overcoming the resistance of the partner, you lift the lower leg until the knee angle not be 90 degrees.

Perform three sets of 10 repetitions.

Leg press weight 60% partner

• You lie on the floor on your back, pull your hands along the body, tightens his knees to his chest.
• Partner leans on your feet breasts, removes his hands behind his back and his head.
• You squeeze feet partner up, straightening the knees, and again goes down.

Perform three sets of 10 repetitions.

Press of the total weight of the partner feet

• You lie on the floor on his back, preferably near the wall.
• Straighten hands along the body, knees pulled up to his chest.
• Partner gets your foot facing the wall, adhere to the wall.
• You pull the legs, lifting partner.

Perform three sets of 5-7 reps depending on the weight of the partner.

Squats with a partner on the shoulders

Do this exercise only after a good warm-up, cardio and air squats. Do 3-5 reps depending on the weight of the partner.

• You get up against the wall, you do sit-ups.
• Partner sits on your shoulders, clinging to the wall.
• You straighten your legs with the weight on the shoulders of the partner and then go to the squat.

If possible, do the exercise next to the wall bars. So your partner will be able to pull her arms, lifting the load.

breeding feet

• You lie on the floor on your back, bend your knees and put the foot on the floor.
• Your partner sits on the floor facing you, puts his hands on your knees on the outside and compresses them.
• Overcoming the resistance, spreads her legs and again to reduce them.

Perform three sets of 15 times.

Deadlift

• Your partner lies down on the floor face down.
• You get up on his back, feet on the edges of his body.
• Takes the partner's shoulders on the inside, near the armpit.
• Perform deadlifts, taking his partner off the floor.

Perform three sets of 10 times.

Abdominal exercises

full extension

• Your partner gets up on all fours, head down.
• You sit down on a partner, facing his feet, crank leg of his inner thighs, arms lift straight up.
• You lean body backward, trying to get his hands to the floor, and then go up to the starting position.

Perform three sets of 20 times.

Side ups body

• You lie on the floor on his side, his hands behind his head crank.
• Partner holds your ankles on the floor.
• You perform lifting and lowering the body.

Perform three sets of 20 times.

Dual abdominal exercises

• You lie on your back, bend your knees, feet placed on the floor.
• Your partner lies on his back so that his head was between your feet, hands and grabs your ankles.
• You perform a normal ascent to the press corps.
• Your partner performs lift direct feet on the press.
• Make one approach and reversed.

Perform three sets of 20 times.

Pulling your knees to your chest

• You get up on the floor in the emphasis lying, filing feet partner, he keeps them in the air, so that your body is a straight line.
• You pull your knees to your chest with your hands and straighten your partner back.

Perform three sets of 10-15 times.

These exercises is enough to get a good load all the muscles of the body. Try this exercise and share your impressions in the comments.