This training is suitable for beginners and those who already know how to pull up and push, but does it in not the best way. Exercises will help you stretch the frozen muscles and harmoniously develop the whole body: pump your hands, chest, back, press and legs, increase strength and coordination of movements.
How to Start Training
So that the joints do not crunch on the entire sports ground, and you do not feel like an old wreck, do a warm-up before training. Run for 5-7 minutes at a calm pace. Make the slopes and corners of the body, as in childhood in physical education. Twist in the joints shoulders, elbows and wrists, hips, knees and feet. Do everything smoothly and without aggression - leave the fighting fuse for training.
Do not be afraid to look stupid. It's silly to see someone rushing into a fight without a warm-up. All exercises, except sit-ups and standing in a bar, are performed in 5 sets 10 times, squats - 5 approaches 20 times, the bar is held for 60 seconds. If the first sets you can perform the recommended number of times, but then you do not have the strength, make up the muscles, then go to a lighter option and finish the set. Pay attention to technics. It is very important! Observe all the prescriptions, otherwise your training will look bad, and feel even worse. Less effect, more overexertion and injuries.
The exercise loads the triceps and pectoral muscles, shoulders and muscles of the cortex. Do 5 sets of 10 repetitions.
Push-ups from the support
Remember: the higher the support is, the easier it is to do push-ups. By changing the height of the support, you can adjust the load. Lower your shoulders, move the shoulder blades towards each other, do not spread your elbows wide apart. The angle between the shoulder and the body should be about 45 degrees. Take care that the waist does not fail, for this strain the press and buttocks. At the lowest point, touch the chest with the support.
Push-ups on the uneven bars
Exercise will develop the muscles of the chest, triceps and shoulders. It is important to perform it correctly, so as not to injure the shoulder joint. Do 5 sets of 10 repetitions. Stretch out on the uneven bars, strain the press and buttocks, lower your shoulders. With controlled slow movement, drop down to the parallel of the shoulders with the floor. Without jerks and swing, squeeze yourself up.
Perfect exercises for the muscles of the back, arms and shoulders. Do 5 sets of 10 repetitions. Find a horizontal bar with a height of 50-70 cm. The load depends on the height of the crossbar: the lower it is, the harder it is to do.
Grasp the crossbar with a grip on the width of the shoulders or slightly wider, lower the shoulders, bring together the shoulder blades, pull the body in one line, strain the press and buttocks, straighten the knees. Pull yourself up until you touch the crossbar with your chest. Do not lift your shoulders.
Squats will help you develop mobility of the hip and ankle joints, strengthen the hips and buttocks. Do 5 sets of 20 repetitions. Put your feet on the width of your shoulders, turn your socks to the sides. Crouch with a straight back, knees slightly turn outward, do not tear off the heels from the floor. Go deep, so that the hip joint is below the knee. If you start slouching, squat until you can maintain a straight back.