Pumping: training with an expander for a serious load on the muscles
Miscellaneous / / November 09, 2021
A long expander tape is suitable for this complex. Choose a resistance of about 20-30 kilograms - this will be enough to load the muscles well.
How to do a workout
The following movements should be in a row, without rest:
- Trasters - 10 times.
- Bent over row and deadlift - 10 times.
- "Lumberjack" - 10 times on each side.
- Split squats - 10 times from each leg.
At the end of the circle, rest until recovery, but no more than 60 seconds, and start over. Complete three circles.
How to do exercise
Trasters
Step on the elastic and pull the other part of the loop and hold it near your shoulders. Squat below the parallel of your hips to the floor, then straighten in one movement and raise your arms above your head.
Return to starting position and repeat from the beginning. At the top point, bring your hands back a little so that the elastic is located above your head, and not in front of it.
Bent over row and deadlift
Fold the elastic in half, step on it and grasp the two resulting loops. Tilt the body to parallel with the floor or close to that, bend your legs slightly at the knees and fix in this position.
Bend your elbows, pull the bands of the expander closer to your stomach and return it back. Work smoothly and in control. Feel your back muscles tighten.
Then connect loops expander and grasp them with both hands. Straining your buttocks, straighten your hip and knee joints. Lean forward again and intercept the loops so that there is one left in each hand. Alternate between deadlifts and deadlifts every other time.
Woodcutter
Step on the loop of the expander with your right foot, place your feet slightly wider than your shoulders, hold the free end of the elastic with both hands.
At the same time, bend your knees, turn the body to the right and lower your straight arms with elastic to your right knee. Then, in a single movement, straighten up, turn the body to the left and move your hands with an elastic band up diagonally.
Return to starting position with hands at knee and pivot to the right and repeat. When you finish the 10th take, step on the loop with your left foot and do the same on the other side.
Split squats
Turn your back to a low support - a bench or a chair, step on the elastic with your right foot, and place your left on a raised platform. Throw a loose loop over your shoulders and hold with your hands.
Squat on one leg. Watch your knee - it should look clearly forward or even slightly outward, but not inward. Do 10 times, change legs and repeat.
Share your impressions in the comments. Did you manage to load your legs?
Read also🧐
- Leveling Up: Tough Workout for Powerful Abs
- Leveling Up: Home Workout With Dumbbells That Burns A Lot Of Calories
- Leveling up: kettlebell supercomplex for the development of the whole body
I am writing about sports and fitness. CCM in weightlifting, competing athlete in functional all-around, a fan of yoga and running. I dive into scientific research and meta-analyzes with Pubmed so that readers only get verified information. I compose interval workouts for the home and always test them myself. I love people and want everyone to be happy.
Promo 11.11 and Black Friday are coming soon! 6 OPPO Ideas for Those Who Have Been Looking For Cool Discount Gadgets
For the city, rural roads and extreme sports: how to choose safe and high quality winter tires