Get active, get organised, get ready!

Getting ready for summer: 10 effective exercises for problem areas

The sun now appears more often, and with it the desire to move more. Time for hard training! Moreover, each of us remembers the coming summer season. It's time to strike confidently in all problem areas. Together with the trainers of the Booster Workout studio, we have selected for you some useful functional exercises that you can perform even at home.

Equipment Needed:

  • TRX loops (issue price: from 1500 rubles);
  • belt expander (issue price: from 1000 rubles).

Training Tips: Exercise at a high pace with a minimum of 15 seconds rest. Do 3-4 laps with a break of 1-2 minutes. You need to calculate repetitions relative to your fitness 12-20 times.

Abs

Twisting in TRX is an exercise that, despite a strong load on the oblique muscles, does not matter strongly strains the bottom of the rectus abdominis muscle.

Getting ready for summer: 10 effective exercises for problem areas

Photo: Anton Ukhanov, “Championship”

Fold in TRX - get into an upright position with arms slightly wider than shoulder width apart. Straining your torso muscles and bring your knees to your shoulders. When your knees are right under your chest, pause and reverse the movement.

Getting ready for summer: 10 effective exercises for problem areas

Photo: Anton Ukhanov, “Championship”

Body turns.

Getting ready for summer: 10 effective exercises for problem areas

Photo: Anton Ukhanov, “Championship ”

Modified side plank (lower and raise the thigh).

Lie on your left side and secure your legs in the TRX loops. Raise your right hand for balance. Lift your hips off the floor. Stay in this position for 30-60 seconds.

Active load: stabilizer muscles, oblique abdominal muscles.

Getting ready for summer: 10 effective exercises for problem areas

Photo: Anton Ukhanov, “Championship”

Back

Pull-ups on the bar.

Getting ready for summer: 10 effective exercises for problem areas

Photo: Anton Ukhanov, “Championship”

Bent over row with rubber.

How to choose a tape? A buffer tape is a type of expander. It is called a fitness elastic band, rubber band, tourniquet band, rubber cushion, or expander band. The elastic has several levels of resistance. It is subdivided into four degrees of difficulty. Each of the four levels has a specific color:

  • The first level is the lowest - yellow;
  • Second level - light (red);
  • The third has a medium resistance level. It is designed for more experienced athletes and is usually painted green;
  • The blue elastic has the maximum resistance, it is designed for professionals.
Getting ready for summer: 10 effective exercises for problem areas

Photo: Anton Ukhanov, “Championship”

Hands

Reverse push-ups ot step platforms.

Set up two benches across at leg length. Turn your back to one of them and place your hands (grip shoulder-width apart) on the edge, throw your legs over the other. Your feet should not be deep on the bench (step platform), you just need to put them on the edge. This is the starting position. As you inhale, begin to slowly drag downward, bending your elbows. Lower your butt point to a position where your shoulders are not parallel to the floor (90 degree angle). Keep your elbows straight and do not pull them too far apart.

Active load: triceps.

Getting ready for summer: 10 effective exercises for problem areas

Photo: Anton Ukhanov," Championship "

Front broach to the chin with rubber.

Active load : deltoid muscles of the arms.

Getting ready for summer: 10 effective exercises for problem areas

Photo: Anton Ukhanov, “Championship”

Lunges back to TRX with arms forward.

Active load: simultaneous workout of the muscles of the legs and arms.

Getting ready for summer: 10 effective exercises for problem areas

Photo: Anton Ukhanov, “Championship”

Legs

Glute bridge on one leg.

The one-legged pelvic lift is a simple exercise that mainly engages the quadriceps and glutes. However, both abs and back are at work. Lie on the floor, at the same time lift your pelvis and straight leg up to the maximum compression of the buttocks. After a second pause on inhalation, lower the pelvis, but do not touch the floor and repeat.

Active load: isolated study of the gluteal and hamstring.

Getting ready for summer: 10 effective exercises for problem areas

Photo: Anton Ukhanov,“ Championship ”

When training in this mode, the results will not be long in coming. Add cardio for a quicker effect.

Daily Workout - Cardio, Legs and Thighs | LifeFit 360 | Denise Austin

Previous Post Get Started: Triathlon Competition Calendar
Next Post Superfoods: what to eat to be healthy?