Improper feeding, hobby for products with the increased content of fat and sugar, led to the fact that problems of excess weight more often concern not only women, but also men. And also for strengthening and development of muscles performance of power exercises is recommended to men for reduction of the figure in norm. Along with elimination of harmful products from the diet (fast food, chips, sweet carbonated drinks), these exercises will help to find the beautiful body and the animal force.
Weight exercises at the expense of the mass of the body
- pulling up on the horizontal bar (horizontal bar);
- from the lying support push-up from the floor or the bench;
- bending - trunk extension, sitting on the bench;
- lifting lowering of legs for the head lying on the back;
- leg lifting to the right angle in the hang on gym wall bars (horizontal bar);
- squat on two or one legs;
- vyprygivaniye from the deep squat;
- the maximum muscle tension with the subsequent full relaxation (for example, to raise hands in the parties, to strongly strain them, and then to weaken).
Exercises with expanders and elastic rubber tapes
Before exercises the tape needs to be fixed reliably to the motionless support. For example, in the gym hall the gym wall bars can serve as the support.
- Cultivation of both hands in the parties, up-down from standing positions or lying on the back;
- similar movements by each hand alternately, rotary motions by the hand, turns of the shoulder inside and outside;
- movements by the forearm: bending and extension from various starting positions (from position of the hand forward, in the parties, below);
- turns of the forearm inside and outside from the standing position the right (left) side to gym wall bars;
- movements by the brush: bending and extension, spin, assignment and reduction of the brush;
- imitation of movements of the swimmer (breast stroke, crawl); imitation of throwing of the sports grenade, the spear (the tape is fixed behind-below);
- the movements of hands in combination with bendings, trunk turning, squats;
- the movements of legs with the elastic tape from the standing position on one leg or lying: bending and extension, data cultivation of straight legs.
Dumbbell exercises
Instead of dumbbells use of the plastic bottles filled with water or sand is possible.
- From standing positions or sitting on the bench to carry out various movements with dumbbells: bending extension of hands in the elbow joint and lifting lowering of straight arms;
- at the movements of hands with dumbbells to carry out turns and trunk bendings in the parties, forward and back, squats, alternate lunges by legs;
- along with performance of dumbbell exercises to carry out flexure of the back back in the prone position on the breast;
- lifting lowering of the trunk sitting on the floor;
- to combine the movements of hands with dumbbells with movements: arm lifting in the parties and the right leg forward, lowering of hands – lifting of the left leg forward, etc.;
- movements by forearms with dumbbells: bending and extension, inward turns and outside;
- movements by brushes with dumbbells: bending and extension, reduction and assignment, spin of brushes.
The listed exercises can be grouped in complexes and to alternate their performance. The number of the exercises directed to the training of various groups of muscles in the complex can be from 8 to 10. Number of repetitions of each exercise from 6 to 14 times.