Tired of the burpee? Do you think that squat is no longer fashionable? Can you do the lunges with your eyes closed? We’ll tell you five cool functional ligaments that diversify your training Arsenal.
These exercises — in addition to the target areas — work out the stabilizing function of the muscles, which helps to develop dexterity and balance. Perform these ligaments at least 3 times a week, and your conscience will be clear!
The first exercise will strengthen the muscles of the hips, pump agility and improve overall tone
How: put your feet wider than shoulder width, pointing to the side. Taking a deep breath, sit down so that your thighs are parallel to the floor. On the exhale, jump as high as possible, reaching arms to the ceiling.
The second exercise will help to work out the entire rear of the body
As in the slope take a straight leg and arms back so that they formed the back line. On the exhale to bend the leg at the knee, and the elbows go to the side of the legs, connecting the blades together. On the inhale take the starting position, maintaining balance.
To strengthen the oblique muscles of the abdomen, thighs and arms perfect the next exercise
As: deep squat from a standing position, the right hand put on the floor. Now alternately straighten the legs to the left side, taking a pose “cross”, hand to the belt or lift up. Hold this position for 5-10 seconds, then take its original position, doing everything in reverse order. Repeat this exercise on the other side. The optimal number of iterations — 10. Breathing during exercise is arbitrary.
The fourth exercise develops the chest muscles and arms
How: get on your knees, widely put hands on the floor. On the inhale lower your chest as close as possible to the floor. On the exhale, get up, straight hands. Immediately after which, remaining in the emphasis on the one hand, the second stretch to the ceiling. Gently put the hand back and repeat the same with the other hand. During the exercise keep your back straight, the press should be strained, the shoulders are lowered and not pressed to the ears.
The final exercise will allow you to statically work the muscles of the buttocks, lower back and upper back
How to: from a seated position put the hands on the floor behind the back, then, leaning on her hands, straighten up so that your body forms a straight line. Without holding the breath, bend the knee, Proskuriv toe over the calf of the other leg. Hold this position for 15-20 seconds. After a short rest, change your leg.
