By doing these exercises every morning, you will feel much more energetic and alert. By starting processes in your body, swelling will go away. A Black Star Fitness trainer will tell you what to do.
Trainer:
Dushkina Ruth - CCM in ballroom dancing, CCM in arm wrestling
Fitness specialization:
muscle mass gain, weight loss, figure correction, functional training @blackstar.fit
First, perform joint exercises, as in the video. 20 seconds each way.
Squats + lunges
Starting position - shoulder blades abducted and lowered, abs tense, feet shoulder-width apart.
Pull the pelvis back with a slight tilt of the body forward, keeping the shoulder blades retracted and the abs tense, lower the pelvis until the thigh is parallel to the floor. Return to the starting position.
Next, put one leg back and also move your pelvis back until it is parallel to the floor. Return to the starting position. Repeat the squat. Then lunge, but from the other leg.
Complete 25 reps.
Exercises for the back and chest
Each movement must be performed for 10-15 repetitions. For beginners, one approach is enough, for advanced ones - 2-3.
Bent-over row
Press one end of the expander with your feet to the floor, and hold the other in your hands. Bend your body forward, bend your knees slightly
In the starting position, the arms are freely lowered down. As you exhale, forcefully pull the band towards you (towards your stomach). The elbows, in this case, need to be drawn along the body, without spreading to the sides. As you inhale, return to the starting position.
Stretching in front of you
Place the resistance band on your forearms. Stretch your arms through the simulator in front of you.
Emptying your lungs of air, spread your arms to the sides as far as possible. Inhaling, take the starting position.
You can learn more exercises with a fitness band for the back in this article.
Alternate plank
Take a plank pose with straight arms and fixate.
Without changing the straight position of your body, lower yourself onto your elbow with one hand. Then do the same with the second hand. So, you are already standing in a plank position with emphasis on your elbows.
Now you need to rise back to straight arms. That is, sequentially do push-ups with each hand. Straighten the arm that you bent first, then place it on your palm and straighten the other arm.
Repeat the exercise 15 times.
Ab exercises
Let us first analyze the technique of several classic exercises with complicated variations, so that your morning exercises remain moderately complex, varied and interesting for you.
Straight arm plank
Let's start with a regular static plank - the ideal way to pump up your abs quickly. Take a lying position as for push-ups, arms bent at the elbow, forearm on the floor. Hold this position for 45 seconds, the body should create a straight line, the abdominal muscles are tense, and maintain normal breathing.
This static exercise will fire up your muscles for the next exercise. Try to hold it in series for 20-30 seconds, then give the muscles a rest for 3-5 seconds and continue performing.
Straight arm plank
The complexity of the exercise can be increased by adding alternate touches with the opposite hand at the elbow and at the shoulder, while remaining in the plank.
For more prepared readers, we can offer alternate lifting of the arm or leg, also remaining in the plank position with straight arms. The greatest difficulty is the simultaneous lifting of opposite arms and legs as shown below.
Plank arm and leg raise
We also recommend paying attention to the reverse plank on straight arms, which perfectly includes the entire core, back muscles and buttocks.
Reverse plank on straight arms
Also try out a variation of the Plank Climber movement.
Side plank
Get ready to have your abs working harder than ever before. This simple exercise is more effective than crunches because it works the obliques with added strength and can quickly tone your body.
In addition, the side plank provides quality fatigue for subsequent exercises in the abdominal exercise series.
Straight arm side plank
Although you should hold this position for 30 seconds on each side, be sure to keep your torso in a straight line. Your hips should be raised and your chest out.
To increase the difficulty, you can add side plank crunches at the elbow, which also activate the core and back stabilizer muscles.
Side plank crunch on elbow
And of course all the side planks will work all of your abs and obliques.
Exercise “Mountaineer” or “Climber”
The following Climber exercise in this chain can be performed from a plank position on straight arms and in general has many variations with loops, bosu and fitball. Get into a prone position with your feet flat on the floor and pull your knee across your body toward your opposite elbow.
Target muscles : abdominal muscles (rectus and transverse abdominis, external and internal obliques)
Accessory muscles : gluteus maximus, hamstrings, rectus dorsi, pectoralis minor, serratus anterior, calf muscles, shoulder girdle muscles.
Fast climber
The climber exercise, or in other words, the running plank, is a complex multi-joint exercise that is best suited for toning your figure and getting rid of excess weight.
The exercise works the abs and lower body, and also, due to its intensity, helps burn subcutaneous fat. We also strengthen our heart and respiratory organs - this helps us become stronger and faster. Perform 20 to 30 movements in one hike.
Pulling your legs to your chest on a fitball
By this point, your abdominal muscles will already be a little tired from the previous exercises, so pay special attention to execution technique and control of coordination. The ideal combination of exercises for the abdominal muscles will include work on a fitball.
It will help you create additional stress on your abs by shifting your center of gravity closer to your chest, forcing your abdominal muscles to work at full capacity, and using the core and back stabilizer muscles to their full potential.
Pulling your legs to your chest on a fitball
Perform 10-15 reps of exercise ball reps. In practice, the Mountain Climber technique is most difficult to perform from this position.
You can add alternating lateral twists to the inclusive abdominal warm-up exercises in the morning or before training, which will not require much effort and will help you better feel the lateral abdominal muscles in static-dynamic work.
Alternating side crunches
Let's move on now to the most interesting part.
Exercise five
Lie on your back and lift your legs vertically up.
Place your hands behind your head and clasp them under the back of your head. Raise your shoulder blades off the floor, trying to reach your chin towards your knees. Return to the starting position. Don't believe the myths!
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Exercises for a flat stomach
Exercise 1 – Basic Workout: Plank
You need to lie on the floor, bend your elbows and stand in a position in which you can comfortably support yourself on your elbows.
Your body should be stretched in a straight line. Tighten your abdominal muscles and imagine that something is trying to push them out from the inside. Hold this position for 60 seconds.
If you can’t hold the position for a minute, then try doing this exercise using the interval method (to begin with). 10 seconds of tension - 5 seconds of rest.
Continue this for 60 seconds. Focus on the position of your body - do not bend down and do not allow your butt to rise up.
Exercise 2 – Basic Workout: Side Plank
To begin, you need to lie on your side. Support your body with your right arm bent at the elbow so that your body forms a diagonal line.
Place your free hand on your thigh. Tighten your abdominal muscles and hold them in this position for 60 seconds.
If you cannot maintain tension, then refer to the interval technique from the first exercise.
Exercise 3 – Basic Workout: Glute Bridge with Leg Raise
Lay on your back. The legs must be bent at the knees and the feet should be placed on the floor in a completely flat position. Leave your hands on the floor along your body.
Raise your hips so that your body forms a straight line from your shoulders to your knees (position A). Tighten your abdominal muscles and pull your right knee towards your chest (position B).
Hold your torso in this position for two counts, then lower your leg to the starting position. Repeat with the other leg. This counts as one repetition. Perform 2-3 sets of 5-10 repetitions.
Exercise 4 – Basic Workout: Rotation Lunges
Hold a small dumbbell with both hands. Feet shoulder width apart. Hands forward (position A). Take a big step forward with your left foot, and, squeezing your abdominal muscles, rotate your torso to the left side as you lower your right knee to the floor until both your legs are bent at an angle of 90 degrees (position B). .
Return your torso to a straight position, push your left foot off the floor and stand in the starting position. Repeat with the second leg. This counts as one repetition.
You need to perform 2-3 sets of 15 repetitions. Keep your arms straight.
Exercise 5 – Advanced Workout: Left Arm Forward Plank
Get into a plank position. The body is extended in a straight line (position A). Tighten your abdominal muscles and gently shift your body weight to your right hand.
Extend your left arm straight out in front of you (position B) and hold it in this position for three to ten seconds. Slowly return your hand to its place.
Repeat the same with your right hand. This counts as one repetition. Perform 2-3 sets of 5-10 repetitions with a minute's rest between sets.
Exercise 6 – Advanced Workout: Side Plank with Rotation
In a plank position on your right side (position A), tighten your abdominal muscles and extend your left arm up toward the ceiling (position B).
Slowly lower your arm down and rotate your torso towards the floor until it is almost parallel to the floor (position C). Return to side plank position. This is one repetition.
Perform 2-3 sets of 5-10 repetitions on each side. Rest between sets – 1 minute.
Exercise 7 - Advanced Workout: Hip and Leg Raises
Lying on your back, bend your right leg and lift and extend your left. Leave your hands on the floor (position A).
Lift and lift your hips off the floor so that your left leg and torso form a single line (position B).
Hold for two counts, return to the starting position. This is one repetition. Perform 10-15 repetitions with each leg. If you want to make the exercise more difficult, cross your arms over your chest.
Exercise seven
Lie on your back, bend your knees at right angles, and place your heels on the floor. Place your hands behind your head and clasp them together. Raise your shoulder blades without changing the position of your legs. Hold your body in this position for about ten seconds, slightly lifting your buttocks off the floor. Return to the starting position. Photo: AlexGroundwater
Tags:
- Back
- Stomach
- Exercises
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