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Functional training at home. 5 effective exercises from a trainer
In order to maintain excellent physical shape, it is not at all necessary to exercise regularly in the gym. In fact, functional training can be done at home as well. All you need is desire and some free time. Together with the trainer World Class Denis Ermolaev we show 5 effective exercises, the correct execution of which will allow you to load various muscle groups without leaving your home.
Alternating back lunge with knee lift
Exercise gluteal muscles, quadriceps and hamstrings.
Starting position: legs at the width of the pelvis, the shoulder blades are brought and lowered, the abdomen is tucked up.
Technique: take a step back, bending the knees to a comfortable tension in the back of the thigh and buttocks. In this case, the body is slightly tilted forward. Returning to the starting position, bend the hip.
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Bent Over Shoulders
Exercise on the latissimus and rhomboid muscles, the extensors of the spine, the quadratus lumbar muscle.
Starting position: the legs are hip-width apart, the knees are slightly bent, the back straight at an angle of 45 degrees, arms extended forward, belly tucked up.
Technique : keeping the back straight, bring the shoulders to the body. Lower the shoulder blades and shoulders, directing them towards the pelvis.
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Exercises on gluteal muscles, back of the thigh, square muscle of the lower back.
Starting position: lying on your back, hands on the floor. One leg is bent at the knee, the other is kept straight at the top. The shoulder blades are brought up and down, palms up. The foot of the supporting leg is pressed to the floor, the heel of the other leg is above the pelvis.
Technique: as we exhale, raise the pelvis, straightening in a straight line from knee to shoulder. A lighter option inDo it with two legs.
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Side plank with hip lift
Exercise on gluteus medius, fascia lata tenser, shoulder stabilizers.
Starting position: the elbow is under the shoulder joint. The lower leg is bent at the knee at a right angle. The upper leg is straight, the toe is directed towards itself, the body is stretched out in a straight line from shoulder to knee.
Technique: as we exhale, raise the pelvis and hip, resting on the knee. We try to lift the pelvis up.
Assemble your workout: exercise constructor for men
Circular functional workout at home.
Exercise on the pectoralis major and deltoid muscles, triceps, serratus anterior.
Starting position: arms shoulder-width apart, belly tucked up, buttocks tense, legs straight.
Technique of execution: on inhalation we descend to an angle of 90 degrees at the elbows, on exhalation we return to the starting position. Move the elbows to the side and a little back, the forearms - perpendicular to the floor.
We perform each exercise for 30-45 seconds and proceed to the next one without rest. The pause between laps should be 1 minute. In total, you need to complete 2-4 circles.