Upper body workout. Strength fitness classes: types, training features, tips for beginners. Timed upper body strength training

Each of us has specific goals for going to the gym. Men most often need sculpted muscles, women - a slim body And firm buttocks, and both – moderately pumped up abs. And since there are no absolutely universal complexes, in order to obtain high-quality results, it is advisable to choose the most suitable program for this. For all muscle groups of the upper half of the body, this is Upper Body fitness (literal translation - “ top part

body"), whose popularity is growing almost every day. We will briefly answer all questions about Upper Body - what it is, what exercises the complex contains, what weights you will have to work with, whether it is effective for losing weight and much more - in this article.

First of all, these include:
back;
shoulders;
hands;
breast;

press.

Equipment and inventory used

The most common practice in the “upper body” set of exercises is:
step platforms;
dumbbells of various weights;
rods with weighted tips (body-bar) and rods;
medicine balls and fitballs;

rubber shock absorbers, etc.

In addition, for those who want to speed up the process of burning fat, classes can be carried out in a thermal belt for weight loss.

Brief description of a standard lesson

A typical session is usually about 45 minutes long (which is somewhat shorter than lower body strength training because there is no aerobic warm-up required). Already in the warm-up part, the above begins to apply strength equipment

. At first, light weights are chosen - ideal for warming up all muscle groups and joints, as well as stretching tendons.

The warm-up is followed by a lighter version of pre-stretching (stretching the muscles of the arms and back), after which light weights are changed to heavier ones and the main Upper Body workout begins.

The first muscle group to be worked on is all large and deep (in other words, the back and chest are loaded).

Lastly come .

The techniques used during the exercises are very diverse. Among them:
spring;
“static” spring;
technique of ascents and decreases (by count);

rapid downward movements followed by slow ascents, etc.

The gym, which serves mainly for working with serious weights, involves no more than 8-12 repetitions of certain actions. In fitness programs, of which Upper Body is one, the situation is the opposite.

This complex, designed for training mainly not with a barbell, but with light dumbbells and body bars, allows each exercise to be repeated several dozen times. muscles and their toning are optimal, however, the program was not initially designed to acquire a powerful relief pattern and quickly build muscle mass. That is why Upper Body enjoys the greatest popularity among the fair half of humanity, for whose representatives flexibility and endurance do not imply the accompanying appearance of powerful and not very attractive muscles of the “male” type.

Who needs such training?

Taking into account the results that training in the Upper Body system leads to, the complex can undoubtedly be useful:

the already mentioned female persons (who want to make their body beautiful, elastic and resilient, but without a visible increase in superficial muscles);
anyone who wants to start full-fledged training without even having entry level preparation;
people whose lifestyle involves daily increased loads on the spine and not having at least some developed muscles press and back (responsible for the stable position of the body and support of the spine);
physically well prepared and not suffering from diseases of the musculoskeletal system, relatively elderly people aged 50+ (in the latter case, permission to work with heavy weight can only be given by a specialized medical specialist).

The complex (especially its strength part) is strictly prohibited only for hypertensive patients, “heart patients” and the already mentioned representatives of the group of people whose spinal problems are quite serious - it is more suitable for them.

Principles for selecting the weight of sports equipment

First of all, weight selection is carried out based on the level of general physical training. However, general principles apply to everyone, and include the following rules regarding performing exercises with maximum loads:

weight loss for, if push-ups were done before;
limiting the weight of weights on the bar to 10, maximum 15 kg on each side;
performing deadlifts only with a barbell, and not with a light body bar (excessive weight reduction for this exercise is also not recommended, since it simply will not make sense).

When and how to do Upper Body?

The optimal number of classes is three times a week.

The optimal combination with other complexes is Upper Body + cardio training. First of all, it is recommended for parallel strengthening of the heart muscle, which is necessary for any increase physical activity. In addition, good results are obtained by combining an upper bodysuit with some kind of “combat” aerobics - for example.

A mandatory principle is systematic attendance at classes. Often, active training quickly allows you to achieve initial results. positive effects, after which the joy of improving well-being leads to the fact that they simply quit going to the gym. The result is wasted time, and returning to classes becomes more difficult the longer the break is (just one missed week results in muscle pain, and two or three return the general condition of the body and muscle network to their original positions).

On days free from visiting the gym, a certain set of lightweight ones (even without sports equipment and equipment - although, as follows from numerous training videos, the same dumbbells can easily be replaced at home with water bottles). Only this approach will provide the muscles with constant tone and “memory” of the load.

Muscle training

In any fitness complex (and Upper Body is no exception), high-quality muscle development is impossible with a limited number, as well as the method and magnitude of load application. For example, to pump up the triceps you will need:

straight push-ups (wide grip);
straight push-ups (narrow grip);
reverse push-ups;
use of auxiliary tools and equipment.

Can Upper Body be used for weight loss?

Theoretically, this is possible by including more minor stretches, push-ups, back raises and various twists into the exercise routine. However, it should be understood that without restricting yourself in nutrition, you will not be able to achieve the desired effect (fitness does not directly promote fat burning, but only strengthens muscles that relax and become flabby in areas that lose fat accumulation).

Upper Body is a strength fitness class aimed at developing the muscles of the upper body. This complex contains exercises from the simplest to the most complex, depending on the level of training, for the abdominal muscles, back, arms, pectoral muscles. They will help to effectively correct problem areas. As a result of regular training, your hands will become beautiful shape, your back will become flexible, your waist will become thin, and your stomach will become flat and elastic! To perform the exercises you will need a step platform, a body bar, dumbbells and a mat.

Having a strong, healthy body means that you not only look good, but also take care of your body throughout your life. It is important not only to develop and strengthen your cardio system and maintain a healthy, normal weight, but it is important to build and strengthen muscle mass, which helps strengthen and support the entire body as a whole. Upper class body helps in achieving these goals, thanks to daily training. Because when you have weak muscles, you are more susceptible to joint pain and various diseases (such as osteoporosis). But thanks regular classes fitness class Upper Body (Upper Body) You can prevent diseases, strengthen and build muscle mass, develop and maintain a strong and healthy body throughout your life. The Upper Body strength class is one of the most effective fitness classes, since after several weeks of classes the result is already visible.

When you decide to start an Upper Body strength class, you should consider factors such as age, general health, and current fitness level.

If you are a beginner and have never done strength training before, it is better to start with classes with lightweight strength equipment (dumbbells, etc.), which will be productive and useful for you.

For people who are experienced in strength training, they should use exercises and weights of strength equipment that take into account their personal fitness level.

If you are over 60 years old, you should consult a doctor to determine the optimal load for your health in this fitness class in order to minimize possible risks to the body.

In a fitness club, in addition to Upper Body classes, the trainer may recommend additional training in gyms. Then be sure to consult with a trainer about each simulator you need to perform the exercises:

How to do it correctly on each simulator exercises,

· with what weight,

· number of approaches performed,

· how to use exercise equipment correctly (how to change weight, etc.),

· how to breathe correctly while doing exercises.

If you plan to visit regularly Gym, it is advisable to formulate a plan for your training with your trainer, which you will adhere to for several months to obtain the desired results.

To practice Upper Body at home, you will need to purchase dumbbells (the weight of the dumbbells depends on your level of physical fitness and load). Be sure to put the dumbbells in the room in a place where they will always be in your field of vision, since you will constantly see them and remember that you need to do the exercises. It is advisable that they lie in the same place, and then, gradually, exercising at home with dumbbells will become your habit. You need to mark the schedule of classes at home on the calendar and mark the day of classes in a bright color, so that it is imprinted in your visual memory that you have to do some important thing - and you will definitely remember about classes. After all, the most important thing in Upper Body is regularity, then there will be a guaranteed effect!!!

The following exercises are designed for exercise both in a fitness club and at home.

THINGS TO REMEMBER:

· rest between approaches should not exceed 2 minutes;

· muscles must rest for 48 hours after training for complete recovery;

· training should combine exercises for the muscles of the arms, abdomen, back and pectoral muscles.

Exercises with dumbbells in the Upper Body class:

1. Alternating bending of the arms at the elbow joints (for biceps). Starting position (IP) – heels together, toes slightly apart, arms straight along the body, palms forward. 1 – bend your left arm, 2 – lowering your left arm down, bend your right arm. The pace is average, repeat 20-30 times with each hand.

2. Simultaneous and alternate squeezing of dumbbells (for the muscles of the forearm and triceps). I.p. – basic stance (heels together, toes apart (no more than 45 degrees), arms relaxed along the body, back straight, chest raised, head held straight). 1 – bend your elbows until the dumbbells touch your shoulders, 2 – raise your arms up (squeeze), 3 – lower your arms to your shoulders, 4 – lower them down. The pace is average, repeat 15-35 times.

3. Arm movements, as when swimming crawl (for biceps, triceps, deltoids and trapezius muscles). I.p. – legs feet-width apart, knees slightly bent, torso slightly tilted forward, left hand laid back and slightly bent in elbow joint. The right arm is raised forward to the height of the head and also slightly bent at the elbow joint. 1 – arcuate movement right hand top - down - back, 2 - the left hand moves back - up - forward - down. The movements are performed alternately with the right and left hands and resemble the movements of a swimmer when swimming in the crawl style with arms extended. The pace is average. Repeat 15-30 times with each hand.

4. The same thing, but in the opposite direction. Copy the movements of a swimmer using the back crawl method. The pace is average. Repeat 10-15 times.

5. Raising straight arms to the sides (for deltoids and pectoral muscles). I.p. – legs, in the main stance (see exercise 2), arms raised forward to shoulder height, palms inward. 1 – spread your arms to the sides and rise on your toes, 2 – bring your arms forward. The pace is average. Repeat 8-12 times.

6. Bend the torso forward (for the back muscles). I.p. – legs spread wide, arms raised up. 1 – tilt your torso, without bending your legs, forward (exhale), 2 – straighten up (inhale). The pace is average. Repeat 10-12 times.

7. Roundabout Circulation torso (for the oblique muscles of the abdomen and lower back). I.p. – feet shoulder-width apart, arms raised up. Circular rotation of the torso to the right and left side. The pace is slow. Repeat 5-8 times in each direction.

8. Circular movement of the body while sitting (for oblique and rectus muscles abdominals). I.p. – sit on a chair, with your toes hooked onto a table, bed or other object, hands to your shoulders. Circular rotation of the body to the right then to the left at a slow pace. Repeat 3-5 times in each direction.

9. Tilt of the torso while sitting on a chair (for the abdominal muscles). I.p. - Same. 1 – bend the torso back, 2 – take the i.p. The pace is slow. Repeat 8-10 times.

Upper body fitness, what it is, and how you can shape your body using special exercises for the “upper” muscles - the answer to this question can only be found in the fitness room with an experienced trainer.

Upper body fitness - what is it?

Upper body workouts are perfect for developing muscle groups in the shoulders, arms, abs and back. They can improve blood circulation and help fight overweight, correcting the figure.

A properly selected set of Upper body exercises will help reduce your waist, giving it a noticeable slimness and a flat stomach.

Upper body fitness training is distinguished by its intensity. It is for this reason that it is best to take some time to warm up in advance. Aerobics is perfect for this. This way you will set yourself and your body up for high level loads, excluding unpleasant consequences.

Features Upper body fitness

Upper body classes are designed to use a variety of sports equipment in the form of dumbbells, body bars, step platforms, rubber shock absorbers, medicine balls, etc. The duration of classes is from 45 to 55 minutes. The load and weight of weights must be selected individually based on the level of training and physical capabilities.

Beginners begin their workouts in a lighter mode, for example, with dumbbells. Experienced athletes choose sports equipment with heavy weight. One way or another, the load is selected from the individual characteristics of each.

Upper body classes can be carried out in sports clubs and independently at home. It is important to take into account that personal trainer will competently select a lesson plan and individual load, and also instruct in the choice of strength equipment. At home, you are your own coach.

If you are a supporter of the latter version of upper body exercises, then you will need dumbbells and a huge supply of patience, endurance and desire to achieve results. You can create your own personal training plan and strictly follow it. As a reminder, place it where you can see it and mark it with a bright marker. It is recommended to exercise no more than 3 times a week. However, it is necessary to take into account individual characteristics your body. After exercise, muscle recovery takes up to 2 days. Breaks are usually filled with lower body workouts or combined with cardio workouts.

Upper body fitness - exercises

We present to your attention simple exercises, specially selected for practicing in a relaxed environment at home. All you need is dumbbells and a serious attitude to achieve results.

Upper body fitness - video

Reading time: 21 minutes

Strong upper body muscles are necessary not only for improving the quality of the body in terms of the aesthetic component, but also for the high-quality performance of many exercises, including those for the abdomen, buttocks and thighs. We offer you our new selection: to strengthen and tone muscles.

From all the variety of Fitness Blender workouts, we have selected only those that include strength exercises with dumbbells for developing the muscles of the upper body (arms, shoulders, chest, back). For some programs you will additionally need a bench. Programs last 20-50 minutes, most of them already include warm-up and stretching.

Strength training for the upper body will have different purposes depending on the number of repetitions and weight of dumbbells you choose:

5-8 repetitions per approach are suitable for those who are working on muscle growth;
12-14 repetitions per set are suitable for those who are working to increase strength;
16-20 repetitions per set are suitable for those who work on endurance and muscle tone.

Accordingly, the fewer repetitions, the more O the lighter weight you need to use. Choose the weight of the dumbbells so that the last repetitions of the set are performed with maximum muscle tension. For biceps, triceps and shoulders The weight of dumbbells should be taken less. For larger muscle groups, such as the chest and back, you can use more weight.

We offer you 2 training groups from FitnessBlender for upper body:

with a small number of repetitions per count (each exercise is performed 8-10 repetitions per set)
with a lot of repetitions for a while (each exercise is performed for 45 seconds)

Workouts from the first group are best performed by those who have heavy dumbbells and are ready to work on muscle mass. Workouts from the second group are suitable for those who simply want to work on toning the muscles of the upper body.

Strength training with low reps

1. Upper Body Muscle Building Workout

Duration: 21 minutes
Difficulty: 3
Calories: 120-280 kcal
Equipment: dumbbells, bench
No warm-up or cool-down

In this program Daniel has prepared for you 12 various exercises. The exercises are divided into 3 groups, 4 exercises in each group. Each exercise is performed 10 repetitions in one approach. There is a short break between groups of exercises.

Exercises: Chest Press, Bent Over Row, Decline Chest Press, Incline Row; Overhead Press, Dumbbell Pullover, Lateral Raise, Side Dumbbell Pullover; Overhead Tricep Extension, Hammer Curl, Tricep Kickback, Bicep Curl.

2. Best Upper Body Workout for Toned Arms, Shoulders & Upper Back

Duration: 25 minutes
Difficulty: 3
Calories: 125-225 kcal
Equipment: dumbbells
With warm-up and cool-down

This upper body strength workout includes 3 rounds with 2 exercises in each round. Each round is repeated in 2 sets + small Burnout. Exercises are performed in 10 repetitions. Kelly uses dumbbells ranging from 2 to 8 kg.

Exercises: Hammer Curl, Bentover Tricep Extension, Chest Fly, Reverse Fly, Overhead Press, Dumbbell Pullover.

3.Strong, Lean, Toned Arms, Chest and Shoulders Workout

Duration: 30 minutes
Difficulty: 3
Calories: 155-279 kcal
Equipment: dumbbells
With warm-up and cool-down

This superset workout for arms, shoulders, chest and back includes 6 exercises that are divided into 3 rounds. Each round is repeated in 3 sets, exercises are performed in 8 repetitions.

Exercises: Close Press Bridge, Bentover Close Row, Lateral/Ventral Raise (alt), Pullovers, Overhand Curl, Overhead Overhand Tricep Extension.

4.Strength Training for Arms and Shoulders

Duration: 35 minutes
Difficulty: 3
Calories: 140-385 kcal
Equipment: dumbbells
No warm-up or cool-down

This strength training workout for arms and shoulders contains 4 rounds with 2 exercises in each round. Each round is repeated in 3 sets, exercises are performed for 10 repetitions.

Exercises: Over Head Press, Curl, Lateral Raise, Overhead Tricep Extension, Arnold Press, Hammer Curl, Ventral Raise, Skull Crusher.

5. Upper Body Workout for Strength with Descending Reps

Duration: 38 minutes
Difficulty: 4
Calories: 214-399 kcal
Equipment: dumbbells
With warm-up and cool-down

In this workout, you'll perform 3 sets of each exercise: 10 reps, then 8 reps, then 6 reps. Moreover, as the number of repetitions decreases, you will increase the weight of the dumbbells. This approach will help you develop endurance while working on building muscle and strength. A small number of repetitions of each exercise awaits you; you can take more dumbbell weights.

Exercises: Bicep Curl, Bentover Tricep Extension, Reverse Fly, Chest Press, Overhead Press, Pullover, Lateral Raise, Ventral Raise.

6. Functional Upper Body Strength - Weight Training for the Upper Body

Duration: 38 minutes
Difficulty: 3
Calories: 245-588 kcal
Equipment: dumbbells, bench
With warm-up and cool-down

This program is performed according to the scheme already familiar to us: 6 exercises, 3 rounds with 2 exercises in each round. Each round is repeated in 3 sets, exercises are performed in 10 repetitions.

Exercises: Alternating Chest Press, Alternating Close Row, Alternating Shoulder Press, Alternating Dumbbell Pullover, Alternating Tricep Extension, Alternating Bicep Curl.

7. Upper Body Strength Workout - Guaranteed Muscle Burnout

Duration: 40 minutes
Difficulty: 4
Calories: 200-640 kcal
Equipment: dumbbells, bench
With warm-up and cool-down

In this 40-minute workout, Daniel prepared 6 classical exercises, which are divided into 3 rounds. Exercises are performed in 10 repetitions, each round is repeated in 3 sets. Waiting for you at the end BurnoutRound of 6 exercises.

Exercises: Chest Fly, Bentover Reverse Fly, Lateral Raise, Pullover, Tricep Extension, Bicep Curl, Burnout Round: Push Up, Bentover Wide Row, Shoulder Press, Pullover, Tricep Dip, Hammer Curl.

8. Upper Body Arms, Shoulders, Upper Back Workout

Duration: 40 minutes
Difficulty: 4
Calories: 198-435 kcal
Equipment: dumbbells
With warm-up and cool-down

This upper body strength workout has a lot of variety. It includes 18 different exercises, which are divided into 3 rounds. Each exercise is performed in one set of 10 repetitions. There will be a short break between rounds. Kelly uses dumbbells ranging from 2 to 8 kg.

Exercises: Chest Fly, Bent Over Fly, Ventral Raise, Dumbbell Pullover Palms In, Kneeling Tricep Kick Back, Hammer Curl; Chest Press, Dumbbell Wide Row L&R, Shoulder Press, Dumbbell Pullover Palms Up, Overhead Tricep Extension, Bicep Curl; Close Chest Press, Dumbbell Close Row, Lateral Raise Palm Down, Side Pullover, Tricep Dip, Overhand Curl.

9. Upper Body Superset Workout for Arms, Shoulders and Upper Back

Duration: 50 minutes
Difficulty: 3
Calories: 275-536 kcal
Equipment: dumbbells
With warm-up and cool-down

In this 50-minute workout, Kelly has 14 exercises for you. The exercises are divided into 7 rounds, the rounds are repeated in 2 sets. Perform 8 repetitions of each exercise. The workout is long, so you can take extra breaks between rounds.

Exercises: Chest Fly, Reverse Fly, Bicep Curls, Bent Over Tricep Extension, Lateral Raise, Bent Over Rear Raise, Ventral Raise, Pull Over Plus a Narrow Press, Row Plus Rotation and Extension, Roundabout Push Up, Lateral Raise and Cross, Bent Over Shrug , Rotating Curl, Skull Crusher.

Timed upper body strength training

1. Fun Upper Body Workout for Great Arms & Shoulders

Duration: 28 minutes
Difficulty: 3
Calories: 140-280 kcal
Equipment: dumbbells
No warm-up, but with a cool-down

This upper body workout includes 18 different exercises, so you're guaranteed to never get bored. Each exercise is performed 1 time according to the scheme: 45 seconds work, 20 seconds rest. Eat combined exercises for several muscle groups, as well as pulsating exercises for maximum muscle development.

Exercises: Reverse Fly + Pulses; Chest Fly + Pulses; Pullover + Crunch; Overhead Press; Tricep Extension + Close Row; Curl + Arnold Press; Chest Press + Bridge; Wide Row + Plank; Lateral & Ventral Raises; Side Pullover; Cadence Curl; Halo Extension; Traveling Push Up; Back Bow Pull; Arm Circles; Antagonistic Wide & Narrow Pulldown; Tricep Dips; Walkdown + Pulls.

2. Functional Upper Body Workout for Strength and Coordination

Duration: 33 minutes
Difficulty: 4
Calories: 191-351 kcal
Equipment: dumbbells
With warm-up and cool-down

This upper body workout from Fitness Blender features 4 rounds of 2 exercises per round. Each round is repeated in 2 approaches. The following execution scheme is proposed: 45 seconds work, 15 seconds rest. At the end of the program there is a small Burnout Round of four exercises.

Exercises: Bicep Curl, Tricep Extension, Reverse Fly, Chest Press, Overhead Press, Pullover, Lateral Raise, Ventral Raise, Push Ups, Tricep Dips, Back Bow Pulls, Arm Circles.

3. Upper Body Strength Workout for Arms, Shoulders, Chest & Back

Duration: 34 minutes
Difficulty: 3
Calories: 188-347 kcal
Equipment: dumbbells, bench
With warm-up and cool-down

In this workout you will find 24 unique exercises, which are performed in one approach according to the scheme of 45 seconds of work and 15 seconds of rest. In total, the program included 4 groups of exercises:

Group 1 (chest and back)
Group 2 (shoulders and latissimus muscles backs)
Group 3 (biceps and triceps)
Group 4 (rotator cuff)

If you want to work on other muscle groups with Fitness Blender trainers , be sure to check it out.

Today, various fitness clubs offer big choice fitness directions. For example, one of the popular types of fitness is upper body- special power complex, aimed at developing the muscles of the upper body. What are the features of upper body fitness?

In upper body workouts target muscles shoulder girdle and arms, abdominal and back muscles. Upper body exercises develop muscle strength, improve blood circulation in tissues. The upper body complex helps well in the fight against figure flaws: thanks to the upper body, you can make your waist slimmer and your stomach flatter.

Upper body classes are quite intense, therefore, those who are just starting this complex are recommended to do aerobics beforehand in order to prepare their body for such stress.

During upper body classes, various Sports Equipment: dumbbells, body bars, step platforms, rubber shock absorbers, medicine balls, etc. Usually the lesson lasts 45-55 minutes. Usually, aerobic warm-up not expected: warm-up is immediately performed on the equipment. The weight of weights when working in upper body classes is selected in accordance with the level of training.

Yes, newbies It is recommended to start training with lightweight strength equipment, for example, dumbbells. For people who already have some experience in strength training, it is useful to use heavier weight equipment, and the selection of equipment should be strictly individual.

You can do upper body workouts both in the fitness club and at home.. At the club, a trainer will help you create an optimal training plan and provide instructions on how to use power equipment. At home you will have to be your own coach.

Dumbbells are required for upper body workouts at home, as well as “iron” willpower, because sometimes it can be difficult to force yourself to exercise. You can help yourself by making a study schedule and posting it in a visible place. Every time a calendar with training days marked, for example, with a bright marker, comes into view, you can remember the need to work out.

Upper body workouts should be done 3 times a week, although on the individual recommendation of the trainer the number of classes can be changed. It takes at least 48 hours for the muscles to fully recover after each session, so you can exercise your lower body or do cardio training in between sessions.

Here are some examples upper body exercises with dumbbells at home.

Exercise for biceps. The exercise is performed standing. The heels are pushed together, the toes are slightly apart, the arms are located along the body with the palms facing forward. Taking a dumbbell in each hand, you should alternately bend your arms at the elbow joint. The exercise is performed at an average pace. The number of repetitions is 20-30 times for each hand.

Exercise for triceps and forearm muscles. The exercise is performed standing. The heels are brought together, the toes are spread apart at an angle of no more than 45 degrees, the arms are located along the body, without tension. Taking a dumbbell in each hand, on the count of one you should raise your hands to your shoulders (the dumbbells should touch your shoulders), on the count of two - raise your hands up (“squeeze”), on the count of three - lower them back to your shoulders and on the count of 4 - return your hands V initial position. The exercise is repeated 15-35 times, it must be performed at an average pace.

Exercise for deltoid and pectoral muscles. The starting position is the same as in the previous exercises, but the arms are raised forward to shoulder height. The palms “look” inward. On the count of one, spread your straight arms (with dumbbells) to the sides and rise on your toes; on the count of two, return your arms to their original position. Perform the exercise at an average pace, repeat 8-12 times.

Exercise for back muscles. The exercise is performed standing. Feet wide apart, take dumbbells in your hands and lift them up. As you exhale, tilt your body forward without bending your legs, and as you inhale, straighten up. Perform the exercise at an average pace, repeat 10-12 times.

Abdominal exercise. The exercise is performed while sitting: you need to sit on a chair, put your toes behind a table, bed or sofa, and raise your arms to your shoulders. On the count of one, tilt the body back, on the count of two, return it to its original position. Perform the exercise at a slow pace. Repeat 8-10 times.

Seal

Also interesting:

Course work: methods of teaching acrobatic exercises in elementary school Methods of teaching gymnastics and acrobatics

Hollywood diet menu for extreme weight loss

Sailing yacht class "Finn"

We recommend reading:

2024-06-25 04:12:31

How many years do horses live?

2024-06-24 03:55:07

Research work "reasons for choosing the city of Sochi to host the Winter Olympic Games" Examples of the use of artificial snow

2024-06-24 03:55:07

Women's basketball - rules and everything you need to know about the game

Continuing the topic:

Nutrition

Sports Palace "Luzhniki": layout of the hall with seats, types of events held and the convenience of accommodating spectators. MS Luzhniki where is the best place to sit

new ones first I've been nurturing this review for a long time. The fact is that this is our second “Swallow”. And the impressions are completely different. We went to the festival for the first time in 1917. And they were in...