Pumping: unusual movements that will make the abdominal muscles burn
Miscellaneous / / August 08, 2023
Four interesting combinations for those who are tired of folds and twists.
This complex will not only pump the rectus and oblique abdominal muscles well, but also provide a good load on the shoulders and arms.
How to do the workout
The complex consists of the following exercises:
- Lifting the pelvis with an emphasis on the floor.
- Jumping plank.
- Lateral rise from the "boat" with support on the forearm.
- Walking bar and climber.
Set a timer and do each exercise for 30 seconds, alternating with the same length of rest. After completing one circle, rest for a minute and start again. Repeat three times.
How to do exercises
Raising the pelvis with an emphasis on the floor
Sit on your heels with your feet flat on the back. Place your hands on the floor next to your knees. Leaning on the palms and toes of the feet, raise the pelvis as high as possible, trying to straighten the knees. Slowly lower back down and repeat.
jump bar
Get into an upright position. Bend one leg at the knee and bring it first to one elbow, and then to the other. After that, without lowering your foot to the floor, jump on the support to the right, and then to the left. Return to starting position and repeat with the other leg.
Lateral rise from the "boat" with support on the forearm
Lie on your back, stretch your arms above your head, straighten your legs and lift them off the floor. This is the starting position.
Bend your left leg at the knee and place your foot on the floor. At the same time, bend your right arm at the elbow and place your forearm next to your right side. Leaning on the left foot and right forearm, tear off the pelvis from the floor and turn the body to the right.
Then return to the starting position and repeat on the other side. Alternate them through time.
Walking bar and climber
Stand in an emphasis lying, bend your right leg at the knee and bring it closer to your chest. Leaving your leg in this position, lower yourself onto your forearms in turn, and then rise back up.
Perform three climbing steps so that the left knee is next to the chest. Repeat walking bar. Alternate exercises until the end of the interval.
Share your impressions. Which exercise was more difficult?
Read also🧐
- Pumping: exercises - "killers" of the press on the site with horizontal bars
- Pumping: a short circuit workout for those who are too lazy
- Pumping: a good load on the chest and shoulders without dumbbells and simulators