Rus Articles Journal

Exercises for all groups of muscles: training with a photo. Spring on a threshold!

This program is intended for women who want to load all main groups of muscles evenly. The program is not intended for increase in muscle bulk, it only supports all main groups of muscles of your body in a tone.

of basic all - around training

  1. of Squat with dumbbells in hands, 2 × 20.

  1. Attacks on a bench, 2 × 15, on each leg.

  1. Rises on toes, 2 × 20.
  2. Draft of a dumbbell in an inclination, 2 × 20.

  1. Cultivation of dumbbells in an inclination, sitting on a ball, 2 × 20.

  1. of Push-up from a floor from knees, 2 approaches to the full.
  2. Cultivation of dumbbells, lying, 2 × 15 - 20.
  3. Raising of dumbbells through the parties, 2 × 15 - 20.
  4. the Press of dumbbells, sitting, 2 × 15 - 20.
  5. Bending of hands with dumbbells, costing, 2 × 15.

  1. Extension of hands with dumbbells, lying on a ball, 2 × 20.
  2. Extension of hands with dumbbells, sitting, 2 × 20 (on each hand).
  3. of Twisting lying, a ball under legs, 4kh to the full, with rest 5 - 10 seconds between approaches (for example, 30, 15, 15, 10).

  1. the Pass from hands in legs and back, 2 × 20.
  2. Cross twisting, 2 approaches to the full with rest of 5 - 10 seconds.

Between all approaches a pause 1 minute. Approaches are carried out consistently, but it is possible to apply sometimes and the circular scheme of training.

Weight is selected such that the last several repetitions were given in work, but not before full refusal.

Time for implementation of this program of 50 - 60 minutes.

2 times a week are enough to be engaged in

on it.

the Program is intended to

only for keeping fit. It can be used also for creation of a form at the very beginning of occupations, say, in first of 6 - 8 months. But you remember that it is necessary to change some parameters each of 6 - 8 weeks.

Being engaged in

in nobr according to this program, do not forget about need of additional cardioloading. I recommend to give it at least 20 minutes 3 times a week.

From the book “Fitness. The guide on life“