7 hard strength exercises that pump the whole body

The trainer of the fitness studio

TRIB3

Denis Markevich shows exercises that will make even the most trained ones tense.

  1. Take the dumbbells. Stand up straight. Feet shoulder width apart. Knees slightly bent.

    Distribute body weight evenly on both legs. Hands down. The back is straight.

  2. Begin to lower yourself into a squat, taking your pelvis back. Squat depth: Dumbbells are in the middle of the legs.

  3. Return to the starting position.
  4. Bend your arms.
  5. Squeeze the dumbbells up.
  6. Lower your hands to your shoulders and at go back to the starting position.
  7. Perform the exercise for 30 seconds.

  1. Stand straight. The legs are the width of the pelvic bones. The feet are parallel to each other. Knees slightly bent. Hands in front of you.

    The back is straight.

  2. Tilt the case. Hands slide along the hips. Depth: Dumbbells are at the knees. Do not throw your head back.

  3. Pull the dumbbells to your stomach. The elbows move strictly backward and do not diverge to the sides. Try to reduce the shoulder blades, maximally utilizing the muscles of the back, not the arms. Do not raise your shoulders.
  4. Return to the starting position.

  5. Perform the exercise for 30 seconds.
  1. Place dumbbells under your forearms. Accept the emphasis lying with the support on the dumbbells. The legs are the width of the pelvis. The pelvis is in line with the heels and the back of the head.

    The elbows are slightly bent. The back is straight.

  2. Press out. Depth of push-ups: chest at the top of the dumbbell.
  3. Return to the starting position.

  4. Lift the right leg and touch it with the left hand. Perform jerky movements.
  5. Return to the starting position.
  6. Press again and raise your left foot in the same way and touch your right hand with it.
  7. Perform the exercise for 30 seconds.

  1. Stand straight. The legs are the width of the pelvis. The feet are parallel to each other. Hands bent at an angle of 90 degrees. Dumbbells are pressed to each other.

    Distribute your body weight evenly between your legs. The back is straight.

  2. Take a step back with your left foot. Fix your gaze on one point.
  3. Begin to sink into a lunge and simultaneously twist the case to the right.

    At the bottom, the legs are bent at an angle of 90 degrees. Squat depth: the knee behind the standing leg is on the same level as the heel (you can touch the knee on the floor if you are well trained and control all movements). The back remains straight.

  4. Return to the starting position.
  5. Repeat the combination to the other side.

  6. Perform the exercise for 30 seconds.
  1. Accept the lying down resting on the dumbbell. The legs are the width of the pelvis. The pelvis is in line with the heels and the back of the head. Hands grab the dumbbells.

    The back is straight.

  2. With your right hand, pull toward the lower abdomen. The elbow moves strictly back. Try to use your back muscles, not your arms. Do not raise your shoulder.

  3. Climb to the side bar and squeeze the dumbbell up.
  4. Lower your hand and return to the starting position.
  5. Repeat the combination to the other side.
  6. Perform the exercise for 30 seconds.

7 hard strength exercises that pump the whole body

7 hard strength exercises that pump the whole body

  1. Lie on your back.

    The legs are bent at an angle of 90 degrees. The feet are pressed to the floor. The forearms are directed upward and perpendicular to the floor. Hands are at chest level.

  2. Begin to tear the case off the floor and extend your right arm up.

    Keep your feet on the floor.

  3. Repeat the combination to the other side.
  4. Perform the exercise for 30 seconds.
  1. Lay the dumbbells on the floor, at an equal distance from you. The dumbbells in this exercise serve as a guide.

  2. Accept the position of the bar with support on the forearms. The legs are the width of the pelvis. The pelvis is in line with the heels and the back of the head. Elbows under your shoulders. The back is straight.

  3. Move your right hand to the side and touch the dumbbell.
  4. Return to the starting position.
  5. Repeat the combination to the other side.
  6. Perform the exercise for 30 seconds.

Adapt the workout for yourself.

Take dumbbells of such a weight with which you can do all the exercises and the technique will not suffer. The number of repetitions of each exercise, too, select for your level of training.

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