Exercises with Gary for Mass. Training with Gires: Main Nuances

Gyry is an excellent sports projectile for training the power parameters at home. In this article, newcomers will receive answers to all issues related to home training.

Gyry is used by representatives of almost all sports to enhance the power indicators. This sports projectile is perfect for training at home.

The beginners who decided to start training should first consult with the doctor and then with the coach that will tell the workout program. If there is no such possibility, then just read this article - you will find answers to all questions regarding the exercises with the Gary at home.

Giri - Sports Strong

No one will argue that gyric sport is popular. Many people are engaged in the gay of the house. Among the main factors that influenced the development of the weighting sports, the following can be noted:

Compactness of a sports projectile, which can be placed anywhere. In addition, it cannot be broken.
Training with Gary will significantly speed up the growth of muscle tissue mass.
Training can be held anywhere in the time convenient for athlete.
At the first stage, the power indicators will not increase, the training will take no more than 10 minutes. Subsequently, time, of course, will increase.
During classes with Gury, fats are perfectly burned, and a surge of hormonal background occurs in the body.
No need to learn a large number of diverse techniques. All exercises in the grease sports are based on human physiology.
With permanent classes, power increases, the work of the central nervous system is improved.
To create a beautiful sporty figure, you only need to buy a gircuit, and remember the dozen exercises.
Classes with Gary are available to women.
Despite the seeming high risk of classes, statistics speaks about the opposite - this is one of the safest sports.

How to choose weight weights

When choosing a weight of the sports projectile, you must take into account only two indicators: the strength of the athlete and the type of exercise. Newcomers can be advised to start with minimal weight, which is 16 kilograms. Gradually, most often during the year with permanent training, it is possible to get to the maximum weight of Giri in 32 kilograms. The training program must be drawn up in such a way that the exercises for different muscle groups alternate.

The time of one classes should not exceed 40 minutes, and it is advisable to conduct training at the same time. Upon completion of the classes, it is worth doing breathing exercises, quietly get a minute-other minute, after which you can go into the shower.

The first thing it is necessary to master the novice gyrus - jerk. You can perform this exercise one or two hands. In this case, it is necessary to ensure that the back is smooth, and the weight of the athlete body was located. To perform the exercise should be leaning and, taking a handle for a handle, a jerk to lower it on the chest. After that, grab the guise of the second hand and lower it into place.

When the first exercise is mastered, you can move to the traction in the slope. The growth of muscle mass when performing this exercise directly depends on the weight of the sports projectile. However, it is necessary to correctly calculate its physical possibilities in order not to get injured.

The technique of execution of traction is not much more complicated by the jerk. The left knee should be on one edge of the bench, and the left hand, respectively, on the other. Take the Gury with the right hand, and at the same time, tighten the gury to myself. The hand should be bent in the elbow joint. Return the projectile to the original position simultaneously with the breath. Only elbows and shoulders should be involved in the work.

Third exercise got the name "Mill". The torso leans in the silt so that the hand touches the foot. The second hand with the gury rises high up.

What if the muscles are weak?

Of course, each person is at different levels of physical training. If the muscles of the hands are still weak, then they should be strengthened. For this there are special exercises:

Spin is located exactly. Take 16-kilogram weights in both hands, or, if it is too much weight for you, then smaller. Hands down down, and palms should look up. Total should be made from 2 to 4 approaches consisting of 8 or 10 repetitions each. This exercise well strengthens muscles of brushes and hands.
Sit on the chair, legs on the width of the shoulders. The left hand is placed on the waist, and the weight is in his right hand on the right knee. Palm, directed up, make flexible movements so that the weight is moving in the vertical plane.
Start straight, legs on the width of the shoulders. In one hand, a sports projectile, and the second is on the waist. Raise the gury above your head, and then raise and lower it. It is necessary to watch the elbow did not move. This exercise is intended for training a two-headed shoulder muscle. It is enough to perform three approaches consisting of 10 repetitions each.
Become next to the chair and lean. Hold on with one hand for the back, and in the second hold the girc. Start raising and lowering the shell along the body. Exercise is also performed in three approaches of 10 repetitions.
Gijah in one hand, and the second is located on the waist. Raise the shell to the chest along the tangent trajectory and watch the elbow did not move.

Exercises for Training Muscles Back

The main task of Athlete is to develop their muscles harmoniously. If you train your hands, but forget about the back, then there will be no benefit from such a training. Below are the exercises that will help you strengthen the muscles of the back:

Become near the stool. Hold on with one hand for the back, and the second take the projectile.
Slightly bend the legs in the knees, the left leg is located just at the back. Raise and lower the shell to the chest. 5 approaches should be made, in each of which 10 repetitions.
Take in the hands of Giri, the back is located smoothly. Tighten the shell to the chest. Do about 5 approaches of 10 repetitions.
Gyry is located on the floor. Enact with one hand on the projectile, and put the second on the floor. Do push.
Prying standing well affects several muscles immediately. I have a gircuit on the shoulder, then start raising it. It is allowed to help legs.

Now you can get acquainted with the complex of the 7 most effective, allowing to harmoniously develop all groups of muscles of exercises.

Roll of projectile. 3 approaches of 15 or 20 sets are performed. Tilt the hip joint and take the girc. It is necessary to raise it sharply, simultaneously straightening the leg, imitating the jump. The elbows at the same time should be located outside from the projectile, and the shoulders are right above it. This provision should be held the highest possible time. Watch that the weight is always located near the body. Stringing the legs, at the same time raise the shoulders, and when the hand with the Gary is at their level, pull the shell with your hands. Then turn the elbows in such a way that they are below the projectile. All movement should be performed smoothly.
Traction hand hand. It is necessary to make 3 approaches of 15 or 20 repetitions. Legs on the width of the shoulders and slightly bent in the knees. Burn in the hip joint, while the back should be located smoothly. One hand is on the back of the chair, and the second holds a girc. Pull the gircling up, pulling the blade. Remember that the back should always remain smooth to avoid injury.
Squats. Also 3 approaches 15 or 20 repetitions. The legs are slightly wider than the lines of the hip, the shell is on the chest. Start squatting. At the same time, the knees should always remain over the feet. Return to the initial position follows after the hips are parallel to the ground.
Shock shell. The number of approaches and repeats is the former. Legs on the width of the shoulders, slightly bent in the knees. Gih is located near the ear. Ful up squats and immediately rise, at the same time raising the projectile up.
Mahi. The number of repetitions and approaches remains unchanged. The projectile is located between the legs, the torso is tilted. Swim the weight back, and wait for the chest for ahead. Hands are located straight, and hips straightened.
"Mill". A hand with one shell straightened and raised up. At the same time, take another weight with the second hand, and start raising. Change your hands and repeat. The number of approaches and repeats is the former.
Rush lying. 3 approaches of 15 or 20 sets. Being lying on the back, squeeze the shell.

Video lessons of exercise with launcher weights:

The program of many workouts includes an exercise with weighting in the form of weights. The scheme is designed in such a way as to result in maximum result. The training plan includes a lot of familiar exercises.

This article is intended for persons over 18 years

Have you already turned 18?

All nuances workout with gay

There are many sets of exercise with gays that are aimed at developing different muscle groups. Yes, and the purpose of them will be very much - some are intended for the development of force and endurance, the second is simply for the extension of the muscle mass (for example, in the neck). There is also a set of cardion loads that helps quickly and effectively reset extra pounds. Therefore, before starting to engage, decide what result you want to get as a result of workouts - a strong body with embossed muscles or simply tightened in a figure.

What weight for training with the gury is better to pick up

The universal mass of Giri simply does not exist, so you should not look for it.

For proper selection of weight, you need to consider:

which complex of training are you perform (cardio or power);
initial physical training (newcomers Cargo in 32 kg will be simple);
the floor (weight for girls is slightly lower).

Training for women's fat burning suggests the presence of small mass shells (up to 8 kg). There are several reasons for this, but the main - properly chosen complex initially implies the alignment of all muscle groups and the weights are intended to better overclock the metabolism.

If it is important for a girl to roll up, then the minimum weight for the beginner is 8 kg. For men, the numbers are somewhat different - 16 kg for beginners and 32 kg for more experienced athletes.

Total training with Gary after 40 years

This set of exercises is designed to maintain the body in good physical form at any age. Of course, if you perfectly engaged up to 40 years, then after for you it is unlikely that something will change significantly.

Another question, if you are new to - starting here carefully, in order not to harm. The main thing, remember - you should not strive for high transcendent results and mind-performing fulfillment speeds. You must have a good measured pace without jerks and accelerations, as well as a minimum of repetitions. Loads need to be increased gradually, step by step and without fanaticism.

Circular training with gay

The most effective type of classes. It consists in cyclic repetition of several exercises with weighting. It can be squats, slopes, turns, mahs with a projectile. The main feature of a circular workout is a fast tempo.

There is a small rest between the circles, but it should not last more than a minute. Such a set of exercises is perfectly coping with fat burning, and also trains endurance. You need to start with 3 circles to 15 minutes each and gradually increase their number (you add no time or exercise, but circles).

Training with weights at home

The optimal weight of weights for domestic training - 8 kg of girls and 16 kg of men. Home classes must be started with a warm-up, in order to heat all the muscles of the back and joints. It is necessary to make exercises at a moderate pace, starting with minimal loads and a small weight of the projectile.

If you are easy to be given easily, then increase the load at the next lesson (so you can evaluate the workout efficiency and quite feel all the delights of the attacks in those muscles that you have not even suspected).

Training program at home for the week:

Exercise mill. The technique is the same as in the usual design, but a weight gain is used as a weighting. A sufficient number of repetitions - 20.
Squatting from the gay to stop. 15 repetitions.
Hyry's push standing. First, 15 times each hand, then 15 times both hands at the same time.
Fallen from the Gary are made 12 times for each leg.
Giri girth lying on a rug or karent - 15 times.
Hyry push up. Take the position on the weights. After each push, raise your hand with a projectile vertically to the floor. Enough to make 10 times.
Exercise Butterfly (swing). It is necessary to take the position standing, legs on the width of the shoulders, and passing the gury from hand to hand, spending it front back on the inside of the hip. 25 repetitions.
Romanian thrust. The slopes with even scarns and raising the projectile strictly vertically. 20 repetitions.

For newbies, one circle is enough, and when the muscles are fixed - increase the number of circles. It will be very good if you spend the first workout with a qualified trainer (or just with a "knowledgeable" friend), which will show you how to correctly execute each exercise. But if it is impossible, use video instructions from the Internet.

With this complex just just three workouts for a week to get an excellent result. The main condition - between training should be at least one day of rest. During this time, your muscles will fully restore and will be fully prepared for new loads.

If you have an excellent fitness, you can try the same training program with the weight, but with a weighing of the projectile in 24 kg or 32 kg. When increasing the weight of the projectile at the first lesson, slightly reduce the usual number of circles - if it is easy to go to your familiar level for a week.

Training with Gary in 24 kg also need to be distributed by day. Schedule training programs should assume an equal number of workout and recreation days (it is best to do in a day). You can also add a few exercises - for example, pistol, jerk or twisting. But I repeat - without sharp jerks and fanatism (your body for this "Thank you" will not say).

Training Crossfit with weights

Training program Crossfit with weights involves high performance speed and a large number of approaches without a break. With its help, the cardiovascular system, and endurance, and power power are trained. But here the increase in mass into crossfit does not occur - the intensity of occupations passes without constant extension of the weighing of the projectile.

For classes, the crossfit is quite suitable for a variety of traction, jerks, squats, maughs, lunges. Literally all exercises can be done with weighting in the form of weights.

But before you start training high intensity - make sure you have excellent health. For people who have problems with their backs, joints, heart and vessels, as well as any chronic diseases - crossfit is contraindicated in principle.

Training with weights for strength

Power classes aimed at ground, its faithful extension includes heavy loads on the main muscle groups. Giri perfectly cope with this task, however, about other shells (bar, dumbbells, horizontal bar) is still not worth forget.

The training program should include:

different traction - from tilt, vertical from the floor, on the shoulder, from the position lying;
rush - above the head, in the position lying apressing with the rise of one hand;
squats;
drops;
mahi.

Ratchet pace Choose medium without sharp jolts. Especially worth watching breathing - it should be calm and measured. The pulse should not be higher than 70% of the maximum (220 minus your age).

Also alternate days of occupations with rest - with intensive injection of the muscles of enough two weekends per week.

Training with weights for fighters

The MMA program must be focused on both endurance. Therefore, it is somewhat a mixture of crossfit exercises and strengths. But there is a special approach to the lesson.

Before training, it is necessary to make a warm-up - heat all the muscles and make a stretch. Of the 10 basic exercises - squats, bends above your head, bench press, Romanian traction, thrust for stomach, bent, push up, mill, swing, mahs and lunges - a pyramid is formed. At each step you use 5 repetitions of each of them.

First you make 3 exercises, then 4, and so that you will not do all 10. The gradual increase in the load contributes to endurance, and the weighting in the form of a sports projecture contributes to the increase in muscle strength.

Training program Jerk Giri

For this complex, classes are not required for a lot of time, but you can count on a good result after a month of reinforced labor. Training on Giri jerk should be held every other day for 1-3 months. First you need to use the minimum 16 kg, gradually increasing the load up to 32 kg.

This complex includes benchmarks, shocks, static exercises with the fixation of the projectile on weight, as well as attacks and maugh. Total training time is 20-30 minutes.

In order to have the body of your dreams, not necessarily clutch in the gym. There is enough hours of classes with Gary at home - and you look just great.

Hi friends! Do you know what makes most of all my girlfriend when she comes to the hall? Really, it cannot calmly walk past bodybuilders who are caught huge weights to the belt with a chain and powerfully pump triceps on the bars.

Yes, and besides this, if some handsome takes this "watermelon" and begins to demonstrate its strength, then it is very difficult to resist so much. Although it would seem, on the rod, you can exercise with more significant weights, but a similar unit for power training has long been admired by all women.

Moreover, with its help, you can work out the whole body, and exercises with weight gains should be in the arsenal of any respected pitching. So we take these excellent shells and begin to work hard. And quite soon, Fitonish will gather around you and will shout enthusiastically: "Wow, cute! What are you cool! Let's"!

Why and why do I need gire sports?

Of course, the weighting perfectly helps to improve the power indicators. Among other things, it is a unique invention. This is explained by its design. If we begin to compare with griffs or dumbbells, then they will have the center of gravity to be located evenly, on both sides.

In the case of our heroine, the center of gravity is below the handle, which significantly complicates your loads. And if we take into account the fact that this is a rather heavy "device": from 5 to 32 kilograms, then work with it often makes it turn on in the process not only the hand, but also a body, but in some cases even legs.

You can add the fact that only the Giri will be done to make rotational movements, and it is impossible to make any other "aggregate" in the gym.

After reviewing the loads recommended below, you will see that in many of them is inertia, and this is an additional opportunity to learn to control your body and reinforced power training for muscle growth.

At the same time, if there is a need, it is quite possible to recommend and insulating complexes. Is it possible to dial a lot of weights? Of course yes! But besides this, exercises with them are advised to engage in the dumping fat, in basic or in circular training.

Often, girls believe that such complexes are relevant only for men, but it is not. Of course, the ladies do not need to choose 32-kilogram "watermelons", but here are their lighter fellow (for example, 5 kilograms) are quite capable of going into account and become a great way to diversify any process.

Guys can start with 12 kilogram "Kreagovy", especially if they already have experience in strength training.

By the way, I want to warn that if ordinary fitness can be engaged in any convenient shoes, in this case it is often recommended to perform such complexes or barefoot, or in shoes on a flat and non-slip sole. Shock-absorbing insoles Leave for other classes.

If you do not feel a solid support to the floor, and the heels will not be resistant to the surface, then the risk does not hold the balance and injured. This is explained by the fact that during the execution of jerks, where the power of inertia is actively involved, you will incorrectly shifts the center of gravity, and, in addition, the target muscular groups will not work properly.

Of course, do not forget about the warm-up to the main complex. Go to the treadmill for 10 minutes, make a simple articular gymnastics.

So, let's first consider the variants of exercises with weights.

Basic complexes

Choose the smallest gircuit that is in your arsenal. Let's start with the masks, sometimes this exercise is called swing. It will also be involved in the hips, and it is necessary to push the shell that is precisely this part of the body, and not with the help of hands.

Legs put a little wider shoulders, knees are a little bend (the position is similar to the one when you make dead craving), the weight is taken by two hands. Weight goes on the heels. Lightly squat and like pendulum pushing both hands up to about the chest level. At the same time, the hull straightened. So repeats several times. It is not necessary to slow down, perform 12-15 repeats immediately.

By the way, you can immediately complicate and make Mahi first with one hand, and then another.

In the quality of heating, try to brighten the gayer around yourself. In this case, everything is simple: legs on the width of the shoulders or a little wider. In one hand weight. Your task, passing it from one hand to another, gently describe the circle around itself. Such rotations will help you better coordinate and abide by the balance.

Another load that helps develop the coordination of movements is the "eight". Spling the legs to the shoulder level (you can and wider, most importantly, to be comfortable). In the knees slightly bend. Now you need to draw around the eight of the legs. That is, we will start the girome at first for my right leg, then we guide it between the legs and, making the semicircle before the left, she leaves for her. Then again between the legs and forward to the right leg.

In general, if you studied at school and imagine how the figure "8" is drawn, then you will do this movement for you will not be difficult.

Following the queue of squats. To perform them correctly, the projectile is pressed with both hands to the chest and hold firmly in the palms. The legs also put a little wider shoulders and begin to nag as long as the buttocks are lowered below the knee levels. Then the case dramatically goes up. This is a great exercise for quadriceps.

At the next stage we will harvest the ice. The initial posture is the same as in previous loads. Take a shell in one hand and raise in such a way that all the weight goes on the shoulder. Lightly squat and in exhale, straightening the housing, pull the hand up. Watch out for the position of the elbow: it should not leave aside. It is also important that the wrist remains fixed and not bend.

In the lower position on the bent hand, the weight lies on the outside of the forearm, and at the top position, the projectile unfolds from himself, palm forward. Make sure that the body does not fall back. The work includes delta and hips.

During complication in both hands, two weightlifiers are taken at once and work synchronously.

Lives can be performed in the lying position. To do this, arrange on the back, putting a gymnastic rug for yourself. Legs slightly bent in the knees. In a simple version, you work with one "aggregate", which is held by two palms and rises, and then lowers at about the chest level.

In more complex, you can take two weightlifiers. True, the trajectory of movement will be shifted a little to the side to the shoulders.

We do. This is a classic exercise for the press, but in this case we also use the delta. To perform it, you must take it on the floor, the legs are slightly bend in the knees. I take a shell in both hands and during twisting we move it to one, and then to the other side. The elbows are slightly moved away from the body.

For the press muscles, you can use the following load, which is called "hot potatoes". Suitable a small projectile. We put the legs a little wider shoulders, and we hold the weightlifier in one hand, at about the chest level or slightly above.

Your task to transfer the girc from one hand to another. When you just start, the distance between the palms should be minimal. Only with time when you become more defer - it can be gradually increased.

Even more exercises to adjust the press or for impeccable pumping, you will find on this resource:

Only here you will learn how to eat and make your tummy so to cause envious views of others.

All these loads are appropriate for 2 or 3 approaches of 15 repetitions. Breaks between them are small: from 30 to 40 seconds.

Exercises for isolation

Rods with gay. In the original position you are standing in the semi-traced. We bring your hand with a projectile in front of yourself and, lifting the body with a jerk, simultaneously reach the finiteness to the shoulder. After that, straighten it up. We return to the initial position and do everything the same for the opposite side.

Perform cravings to the stomach. It is necessary to take such a position when one leg is nominated forward, and the second set aside and backwards. Now bend slightly and rest on your knee elbow. So we create an emphasis and sustainable body position. In the opposite hand, you will be pinned. You can learn about the bench.

We attract our assistant to the stomach in such a way that the blades at the same time converge together. Watch out for the housing, it remains motionless.

Pour legs on the lunges. Keep weighing in one hand on the side of the body or two hands in front of yourself, pressed to the chest (you can lower a little lower). Now we make the lunge as you can first first on one leg, and then onto the second. Such attacks can be as static, that is, you stay in place and just change your legs, so can be performed in motion when you go through the hall from one end to another.

Good exercises with Gary for prepared swollen - this is a mill. Spling the legs on the width of the shoulders while holding the weighting agent in the hand raised above her head. Now we begin to lean, but in such a way that the free limb will affect the sock, and the hand with the Gury remains in the raised position. Then change the parties and do everything the same.

All these complexes are also appropriate to perform 2-3 approach to 20 repeats with a small rest interval between loads.

Advanced level

Throw the chest weightlifter. We put the legs wider shoulders, and the shell himself hangs on the elongated hands between the legs. Naturally, there is no need to imagine that this is a ball and throw it higher. Do not let go of the handle and try to maintain balance. We return to the starting position and repeat everything again.

Do you like to press? Try to make this option:

Now you are waiting for real hardcore! We will be pressed, but not in the usual way. For this we need two projectiles. Going to the floor and put them in front of yourself so as to rely on them on the elongated hands. Feet at the end of the socks. During push-ups, you must slightly deploy the body up and raise the weight higher.

I pull it to the stomach, while you can slightly tighten the elbow to the back to additionally load this part of the body. First one way, and then to another.

You can also choose exercises from all of the above complexes and make a circular training, cycling almost all muscle groups. I assure that in the end you will feel an incredible effect.

Today, everyone friends! I agree that work with weights may seem very difficult even at the stage of reading, and in practice everything will be even harder. But remember that it is best to learn what is difficult and not given, and not on what is easy and goes by itself! Only this is possible real progress. Good luck to you! Waiting for you again to visit.

This introductory training program with one Gary was for my good old friend. Let's call it just "Fat Vlad". When we had our own musical group, we played together in the garage. This is not forgotten. It was 20 years ago. Now life has scattered us, each family, their affairs, their work, their concerns. We communicate very and very rare, but when we crossed, we always have something to talk about. Physical education Vlad "began to engage" many times, it was enough for a maximum of a week or two.

So, Fat Vlad addressed me with a request to "show a couple of exercises" with the gay. But everything is not as easy as it seems.
I needed to kill a lot of hares with one shock:

Unobtrusively explain to Vlad that "a couple-triple", even 10 exercises will not roll. In order to get the result, you need to train according to the program, and Moreover, change lifestyle. Gradually change, of course.
From the inventory, Vlad was only a weight of 16 kg. In the near future, he was not going to acquire any sports inventory.
Last 15 years, the thick Vlad did not even hear anything about exercise (15 years ago he married). The program was supposed to make friends and Vlad, and not to make it so that they hate each other in the first week.
Vlad is a very busy person. The program was to be such that Vlad could train at home independently, without the personal presence of the coach. Even with me to get into touch very rarely.
The program should not have grown a lot of time and at the same time gradually and methodically turn fat Vlad in slim Vlad.

I could not refuse the old friend and all the more to bring it. In principle, I did not worry about the program. Any competently composed program works if it is training with the return. I worried about Vlad. For his attitude to training. I sincerely wanted my friend once again not surrender, but became a convinced physical care. And suggested Vlad the next program. Now everything is in order.

Exercises.

Specially duplicate on "Inglish" so that if necessary it was easier to find the right video on the Internet. "Google" is much more willing looking in his own language.

1. Mach with two hands. (Two Handed Swing)
Target muscles - quadriceps, biceps of hips, butorous muscles, long muscles of the back.

Technics:
Mach is a slope and straightening. At the bottom point you, as if preparing to jump. Maximum bending in hip and minimal in the knee joints. Do not descend to squat. Keep your back smoothly. Hold your head as in the photo. Hands are relaxed, only brushes (grip) work.

1. Become straight, feet on the width of the shoulders. Put the weight between the legs.
2. Bend, take the girome behind the handcraft with both hands and vigorously pull it up a little up. Follow the drops - lean below and remove the weight between the legs back.
3. And then just wait until the position of the vertical bar.
4. Do not put a weight on the floor, perform the required number of repetitions.

2. Cup squats. GOBLET SQUAT)
Target muscles - quadriceps, biceps of hips, butorous muscles.

Technics:
Deep squats "ass to the floor" - no half-headed!.

1. Become straight, feet on the width of the shoulders, take the girome with both hands behind the handle, place it in front of the breast. It will be your initial position.
2. Follow the squat. Go away while the back of the hip does not touch the ICR. Keep your back smoothly. Head raised, chest ahead.
3. Hold down to a few seconds, the knees are deployed to the parties, as shown in the figure. Climb, straightening your knees.

3. Hour weight of the Giri with two hands. (Two Handed Press)
Target muscles are deltoid muscles, triceps.

Technics:
1. Start right. I hold on the chest with two hands in any way convenient for you (for the horns; for the ball; one hand for the ball, the other for the handle).
2. Without rejecting the housing back, smoothly lift the girome over your head. Fully straighten your hands in the elbow joints.
3. Smoothly lower the girome on the chest at the starting position.

4. Giri thrust in the slope. (Bent Over Row)
Target muscles are the widest muscles of the back, biceps, the back of the deltoid muscles.

Technics:
1. Stant smoothly, legs on the width of the shoulders. Tilt the housing forward. Hold the back smoothly, legs slightly bend in the knees.
2. Gracing the Gury behind the handcraft with two hands.
3. Smooth movement Tighten the weight to the belt to the touch of the belly.
4. Smooth and control the launch of the weight in its original position, completely straightening the hands.

The choice of exercises is not accidental. They are chosen so that all muscle groups can use in one workout. Moreover, all exercises are performed standing, it means that all the muscles-stabilizers are actively working.

Phase 1. Preparatory.

Duration 2 weeks.

The goal is to smoothly enter the body into the training mode. In the gym and traction load "deliberately lowered". Each exercise is performed slowly and with perfect techniques. Stop performing an exercise, with a feeling that another 5-6 repetitions could perform. Do not force events. Believe me - it is necessary.
Mahi and squats are performed specified number of times.

On the First week Vlad will have three workouts with a holiday day between them. For example: Training days - Monday, Wednesday and Friday.

In training, he will perform every exercise in two approaches. Rest between approaches and between exercises is one minute. For example, removed 15 times (one approach), rested a minute and exchanger another 15 times (second approach). Then rest 1 minute and transition to the next exercise.

1. Mahi. 2x15
2. Cup squats. 2x15
3. POES. 2x (maximum - 6)
4. The thrust in the slope. 2x (maximum - 6)

On the Second week Vlad will work in the same mode, (as he commented on "on the relaxation"), only in every exercise, not two approaches, but three.

Well, on a relaxation, so on the relaxation. Not all at once. You need a living and strengthened me, and not the half-hearth and showering from the thought that today training. Good luck, buddy! Before communication in two weeks.

And for a farewell.

General guidelines for exercising:

Smooth back.
The shoulders are deployed.
Legs on the width of the shoulders, feet parallel.
Complete amplitude - hands completely bend and straighten up in the elbows, the legs are completely straightened and bended in the knees. No "floor"!

To be continued…

For high-quality sports, there is no need to have a complete set of equipment for the gym. In order to train the muscles of the whole body from the head to the tread, is enough of one weight.

For the past 12 years, I ask a question to people of all ages and different levels of physical training: "What is so special in weights?" These steel balls not only allow you to qualitatively engage in a sport, but also perform a sufficient amount of exercises. I mean one gircuit that takes not so much space.

So far we will talk only about one hiring. Perhaps someone else has only one or someone is just a novice athlete. Well, or there are a few Girus, but this man prefers to retain them aside and work with one instead of walking from one simulator in the gym. Perhaps someone already has experience with the weights and simply prefers to work with one.

Training with Gury

It does not matter what reasons may cause a person to work with one Gary, but everyone will agree that the choice of each person is directed towards less weight. Perhaps this will not give proper training for a low number of repetitions, but this type of occupation is perfect for fly movements, squats, attacks and thrust with a high number of repetitions.

This is the usual situation and I have two types of training programs. Take the gury and drove!

Magic classes with one Gary

With the gury you can do everything the same as with a barbell or dumbbell. But the special form and placement of her handles makes the Igendic Intrunner to perform exercises such as max, jerks and lifting weights on the chest in Sed.

It is believed that all work with weights boosts to Maham and the roques, and they are no doubt effective. In fact, one of the studies of the Committee on Physical Culture has shown that girlish exercises performed with an interval of 15 seconds burn the calories equivalent to a 6-minute run at a distance of 1400 meters or skiing with lifting. And this is a serious statement.

However, the abbreviated program of classes is not the only selfselot. You can also combine exercises that require muscle explosive strength, with power exercises to warm up the entire energy system, heart strengthen and increase muscle strength.

What weight would the weights should be? The optimal weight of the weights will be the one with which a person will be able to perform 5 times the bench press with the subsequent removal of the weights above his head. If a person can perform 10-15 times the animals of Giri using one hand and subsequent removal over his head, then maybe this exercise will seem too easy for him, in such a case you can increase the number of repetitions, which will make a workout more efficient. For women newcomers "Golden middle" is usually 4-12 kilograms. For men, usually 12-16 kilograms. For strong or experienced athletes, weight weights can be increased.

Giri benchmark standing: execution technique

If a person cannot fulfill the bench over his head for reasons for the restrictions of the shoulder joint or the thoracic spine, then such people advise to exclude this set of exercises and perform exercises associated with the lower part of the body.

After a short dynamic workout of the muscles and the mobility of the joints, the warm-up may be the easiest, for example, describe the joints of the joints, perform one of the following exercises that include working with body weight and exercise with the gay. The first exercise group is based on the number of repetitions, the second is performed for a while. Changing training 2-3 times a week by type A / B / A, you can achieve excellent results and master the huge amount of exercises with weights.

In both cases, the load can be how to increase and decrease. If someone does not want to distribute your time workout, then in this case you can start from the first exercise program and start with two series of each cycle. Over time, you can increase to three episodes and continue to increase in the future.

Complex of exercises with gay on all muscle groups

Training number 1 with one gay

Training 1 with one gay

Training cycle: 2-3 series (total 4 series)

1. Turkish climbing with Gary (squats style) Part of the training cycle 1. 1 approach 2 repeats for each hand.
2. Mach with one hand with gay Part of the training cycle 1. Performed using both hands. 1 Approach 25 repetitions.
3. Turnover in the stop Part of the training cycle 1. 1 Approach 10 repeats for each leg in both directions.
4 Romanian launcher Part of the training cycle 2. Performs from the gay. 1 Approach for 8 repetitions.
5 floor pushups Part of the training cycle 2. 1 Approach of 10 repetitions.
6 Squat from Gury Part of the training cycle 2. 1 Approach of 10 repetitions.
7 Part of the training cycle 2. Pym from the squat with the subsequent removal of the weights above the head
8 Mill with Gury Part of the training cycle 2. The mill is performed due to body weight. 1 Approach of 5 repeats for each side.
9 Range traction Giri on one leg Part of the training cycle 3. 1 Approach 10 repeats for each leg.
10 Giri thrust in the slope Part of the training cycle 3. Performs from the gay. 1 Approach 12 repeats for each side.
11. Mach with one hand with gay Part of the training cycle 3. 1 Approach 12 repeats for each hand.
12 Isometric exercise on the development of the front and rear muscles of the neck Part of the training cycle 3. 1 Approach 10 repetitions in both directions.
13 Right from the squat followed by the removal of the weights above the head Part of the training cycle 4. 1 Approach of 10 repetitions.
14 Steps of the mountaineer Part of the training cycle 4. 1 Approach for 20 repeats for each side.
15. Mach with one hand with gay Part of the training cycle 4. Performs using both hands. 1 Approach for 20 repetitions.
16 Squat with emphasis Part of the training cycle 4. 1 Approach of 10 repetitions.
17 Russian twisting or Russian twist Part of the training cycle 4. Used body weight or weight, as an additional load.
18 Lifting the legs back to train the bridal muscles Part of the training cycle 4. Or executed on all fours. 1 Approach of 5 repeats for each leg.

Training number 2 with one Gary (for a while)

For each exercise group, you must set the timer.

Training 2 with one gayer (for a while)

Training cycle: 3 series.

1. Mach with one hand with gay Training cycle 1. It is performed using both hands or moans with a fall to the side.
2 Tightening Part of the training cycle 1. Tightening or thrust one dumbbells is performed. 1 Approach for 20 seconds and 20 seconds to rest).
3 Range Giri traction on one leg Part of the training cycle 2. Repeats for both hands.
4 pressing from the floor Part of the training cycle 2. 1 Approach for 20 seconds and 20 seconds to rest.
5. Mach with one hand with gay Part of the training cycle 2. Performed with both hands. 1 Approach for 20 seconds and 20 seconds to rest.
6 Sidelock Part of the training cycle 3. It is performed by weight of the body or from the gay. 1 Approach for 30 seconds and 30 seconds to rest for each side.
7. Mach with one hand with gay Part of the training cycle 3. Machs are performed with the giri or power lift of the weights with the subsequent lifting over her head.
8 Planck Part of the training cycle 4. 1 Approach for 30 seconds and 30 seconds to rest.
9 Squat with emphasis Part of the training cycle 4. 1 Approach for 30 seconds and 30 seconds to rest.