10 exercises that you can perform on the steps of

One of the most simple ways to diversify jogging workout - add to their bodyweight exercises. It can be squats, push-ups or running up the stairs. By the way, on the steps you can do all of the above. And we'll show you how to do the exercises.

1. Push-up ladder

Select the angle of the slope, where you can perform push-ups correctly. Hands should be slightly wider than shoulder width, palms deployed slightly to the side. During runtime Dip angle between the elbows and the housing should be about 45 degrees.

Make sure that the body was a straight line, not only in the starting position, but also during the movement: The pelvis should not ottopyrivatsya back, back straight without sagging at the waist.

Perform 10 repetitions.

If this option seems too easy, you can complicate the push-pops or is inclined push-ups (feet will be above the hand).

2. Romanian squats

These squats into a lunge performed about as well as classic. The load on the muscle changes due to the fact that the rear foot is not on the floor and lies on a hill (stairs, bench).

During the execution of back exercises should be straight, the foot of the supporting leg rests on the ground the entire surface. Operating knee in the lower position is within the sock. Try to lower the free leg knee as low as possible. Make sure that the heel of the supporting leg does not come off the floor.

Perform 10 repetitions.

3. Crawling up the stairs

Get on all fours: the legs rest on the ground, hands - on the bottom step. From this position, begin to crawl up the stairs so that the pair worked opposite arm and leg: right arm and left leg, left arm and right leg. If steps are not very high, go a few at a time.

Perform 10 repetitions.

4. walking lunges

This exercise is the same as the standard walking lunges, but only up. This gives an additional burden on the leading leg flexors.

Try to lower the free leg knee as low as possible. The knee of the supporting leg does not go beyond the level of the sock. During lifting, try not to carry the weight forward on the toe of the supporting leg and the heel (at lifting up push on the part of the foot). Thus, you will save up their lap from unnecessary burdens.

Perform 10 repetitions.

5. burpee

This exercise is suitable for wide steps. follow burpee on the bottom step. At the time of the jump, go up a notch. Then follow her one more repetition. Jumping back to the first step.

Technique exercises

Stand up straight, feet shoulder width apart. From this position, sit down, place your hands on the floor, pull the legs back in the jump and at the same time get down on the floor, as if performing push-ups. Climb from the bottom position to the position of the bracket with an emphasis on straight arms. Pull your feet to your hands and jump up jump out (you can clap your hands over your head).

Perform 10 repetitions.

Burpee more can be done and in this way:

6. Long jump

This is a very simple and useful exercise to develop strength.

Place the feet shoulder width apart, do poluprisedanie hands laid back and down. Jump out forward and upward to the next step. At the moment of repulsion from the surface of the print arm forward, helping himself to jump ahead and keep your balance.

Try to land gently on the fingertips. To jump was soft, pull up the body must not only force the legs, but also using the press. During a jump strain pressTrying to pull up the lower portion thereof as high as possible in the direction of the ribs.

Perform 10 repetitions.

7. Area with an emphasis on hand straight

Sit on a step, rest in her arms, legs extended forward. Strain the middle and lower abdominals, with the power of push hands, extending the shoulder belt and turning it into an arch. Try to pull the pelvis from the step at which you are sitting, at the same time raising the legs. Hold this position for 15 seconds.

If you find it difficult to keep the area with straight legs, bend them. If it does not get swept the legs out from the support, lift the bowl and try to lift the lower part of the body.

8. Sprint

Sprint - a sprint, even on an incline. Try as quickly as possible to run upstairs. Be very careful and hurry up to the best.

During the run time, tilt the body slightly forward. Repellent padded toes. Keep your knees soft and spine in a neutral position. And do not forget to include the work of the hands and upper body.

9. Jumping on one leg

During the jump, try to land on the balls of the toes. Your knees should be soft. Do not forget to help himself with his hands and then turn to the work of the abdominal muscles - it will help you better maintain balance.

Perform 10 sets of 15 meters (five trips for each leg).

10. cross-run

Before you perform this exercise on the stairs, we recommend a little practice on a flat surface. It should not run up sideways attachable step and alternately crossing his feet in front of the right leg, then the left.

Perform three sets of 15 meters.