This complex will help to fully load the muscles of the press, as well as strengthen the arms and shoulders. You can do it as a separate small workout or do it at the end of the main lesson to pump the body better.
The complex includes the following exercises:
Do each exercise for 40 seconds, rest the rest of the minute and proceed to the next one. Lift with weight and press for 20 seconds on each side.
At the end of the lap, rest for 60 seconds and start over. Complete three laps.
Stand at point-blank range lying down and ask someone to put a pancake from a barbell on your back. Start with a five and, if it turns out without problems to stand 40 seconds, go to 10 kg.
While holding the plank, make sure that the lower back does not sag, and the shoulders do not rise to the ears.
Lie back on the mat, take a dumbbell in your hand and hold it next to your shoulder. Straighten your legs. Straining the press, rise to a sitting position, squeeze the dumbbell over your head, lower it back and lie down on the mat.
To begin with, try to do the exercise with a light projectile of 2-3 kg. If you manage to work without stopping for 20 seconds, replace with heavier dumbbells weighing 4-6 kg.
Lie on your back, stretch your arms above your head, lift your shoulders and shoulder blades off the floor, lift your legs. This is the starting position.
Straining your abs, stretch your right hand to your left leg and touch your toes with your toes. Return to the "boat" and repeat the same on the other side.
Continue in the same spirit, without lowering your shoulder blades and legs to the floor until the end of the interval. Make sure that the lower back remains pressed to the floor throughout the exercise.
Write how you like the training. What weight did you choose for the bar?
