Help with one hand: why this exercise is the best for the health and power of the shoulder. Giri's hand with one hand lying on the floor of the weight of the weights standing one hand lying

I decided to translate the article "Mastering the press from Paul" from Anthony Diluglio. Free translation, not claiming professional. The original article can be found here:
http://kettlebellinc.com/kettlebellinfo/v2-2/images/masteringthefloorpresspg-1l.jpg.
Attention: despite the information in the article, before being taken for some self-treatment, it is recommended to consult about the effectiveness of this treatment sports doctor .

Giri from the floor ... I always turn on the press from the floor with most of my customers. Believe it or not, but make people include their breasts in the breast exercise - a rather difficult task. Sounds stupid, but it is. The traditional press of lying from the bench is the reason for many shoulder injuries. You will come in a simple gym and, as a rule, be sure to stretch your breasts andfront Delta Together with the ballistic rebound of the barbell from the chest.

I found out a couple of years ago on the advantage of pressing from the floor, after accidentally received the shoulder injury during climbing. I had a porn joint (Labal Tear) in the left shoulder. The doctor ordered the operation as the only true method of treatment. To hell it! I returned to my gym in search of a rehabilitation option.

The animals of Giri from the sex allowed me to include chest in the work in the entire amplitude of the movement, without using / isolating the shoulder. I needed to work out this area, not exacerbating the problem. First important moment It is "compression of the blades together" or as I call it - "make a shelf of the blades and move them into the floor." Also known as "shoulder seal", this technique creates an incredible invention in the chest ... Even before you begin to lie.

Now pull the weight to my chest, as if you would like to strain yourshort muscles . Try to touch the triceps of the floor and let the will of this tension in wide muscles The backs so that they raise the ice. There should be a feeling that you push yourself in the floor from Giri ... But do not repel the weight of myself. You must understand this idea, otherwise you will start to lose tension and raise your shoulder ... And it is very bad.

I will give an extra hint: To create even more tension and great power, try the following:
Seet the floor from the floor the opposite working hand (for example, pushing your left hand, raise right leg), Enough 15-30cm. Keep the leg raised in tension. This will create a voltage in yourfront gear muscle (Read: Muscles Röbeber) and oblique muscles. Adding this additional load, you can squeeze more and get bonuses of Lying, which you have not even suspected about. I use it exercises with all customers. Many managed to avoid the operation, as well as me. All these guys doctors ordered to stop training. In turn, you can offer them to lie down and die!

About the author.Antonio Diljlio Famous coach in the United States, who founded the Corporation the Art of Power (Art of Strengthh), for the purpose of silent physical culture. The result was a number of different devices, even a franchise for a rocking chair and working with everyone: from coaches and stars of Hollywood to ordinary residents who refused to help the health system.

In the past few years, the popularity of training with garry grows as on yeast in all countries of the world. Thousands of people developed the endurance of the muscles and the cardiovascular system with the help of training with weights. However, not everyone knows that training with weights is a great way to increase muscular mass and strength.

Is training with the ladies most best way Building muscles and increase strength? Of course not. Progressively increasing load, for example, when training with dumbbells, will always reign in this regard. However, if you like to do with the weights, if it is the only projectile that you have at home if you want to become more and stronger, then this article is for you.

The best exercises with weights.

Let's consider the most effective exercises with gyms that will help you become more and stronger, and then proceed to the training program.

Arsenal Harry:

Mahi from below-up, geriat holds both hands.
Giri jerk with two hands.
"Windmill".
"Turkish rise."
Army dates with weights.
Giri traction with both hands to the belt in the slope.
Tightening on the crossbar with the gayer suspended to the belt.
Pry, lying on the floor.

You do not need to be a genius to understand that the majority of the above exercises require the presence of two Girus. Why? The reason is obvious - the higher the degree of resistance, the faster hypertrophy occurs muscular fabric And the force comes. Let us consider in more detail this point of view with the help of army girks.

When you squeeze a 32-kilogram girc head, your body is struggling with resistance exerted by burdening in 32 kilograms. And when you squeeze over your head two such weights, your body is already overcoming the resistance of 64 kilograms. I say the "body" because the army press implies the coordinated work of the whole body if it is performed correctly. In order to squeeze big weight Above your head, you need to cut the muscles of the buttocks, legs, abdomen, back, shoulders, triceps and biceps.

The more weight, the resistance of which has to overcome your body, the more intense the exercise and the higher the extent of the muscle tissue hypertrophy. If the work would only be more efficient with one gayray, then why are you all thousands of bodybuilders and weightlifters become focused on multi-suraling exercises with two dumbbells?

Let's take another exercise for example - squats with weights on the shoulders. Do you really think that squats with one 40 kilogram giri will be more efficient than with two? Of course, when performing squats from one Gary, your torso muscles work hard to maintain equilibrium, but you still work with only 40 kilograms. And squeezing with two weights, you will overcome the resistance of 80 kilograms. And believe me, it is much more difficult than it seems. To keep in place two large weights when performing squats, a deep concentration is required, a strong body and strong sneakers. Result? You will have muscular and strong legs.

One of the few of the exercises listed above, which is performed from one gay, is the "Turkish rise". This is very useful exercise. First, the "Turkish rise" develops the power of the muscles of the case, which is necessary for execution heavy exercises For legs and gestures above your head. Secondly, the "Turkish rise" is developing the flexibility and strength of the shoulder belt, which is necessary to perform heavy bench in the lying position. The "windmill" is also well suited for the development of the muscles of the body and shoulders. However, the "Turkish rise" is still the best option.

Attack plan.

Weeks 1-4: Training in style 5x5.

Training in style 5x5 is standard schemawhose effectiveness is proved by time. It is extreme effective method development of power and mass muscles. This system was beloved at the legendary bodybuilder of the Radge Park, who was the idol of Arnold Schwarzenegger.

That's how it works. Pick up such a working weight with which you can perform five approaches of five repetitions. When and if you can fulfill all five approaches in five repetitions, increase weight weight by 2.5-5 kilograms and try to make the same five approaches of five repetitions. Rest between approaches - three minutes.

It is obvious that the progressive increase in the load is impossible in the case of using the weight of the weight, so you have to come up with something else. One of the factors you can manipulate is the time under load. When you can perform five approaches of five repetitions in a rapid pace, increase the negative phase of the repeat to four seconds, and positive up to two seconds. When it becomes easy for you, try to spend five seconds to raise weight, withstand a distinct pause at the top point of movement and spend five seconds to lower the weight.

Another factor that is entirely in your power, are pauses of recreation between approaches. Instead of a three-minute rest, do a pause for two minutes. When and you can easily transfer it, cut the pause between approaches up to 90 seconds, then up to 60 seconds. When you can perform five approaches out of five repetitions at a slow pace and with a pause of one minute between approaches, you will undoubtedly be ready to work with heavier weights.

The third factor that you can manage is varieties of exercises. When you can fulfill five approaches of five repetitions in army gym. In the standing position, go to the bench in the sitting position, and then on the bench in the critic. When you can easily perform five approaches out of five repetitions in such an exercise, like maugh from the bottom-up with two hands, go to the jerk with two hands. There is always something that is capable of doing exercise more difficult, and the training program is more efficient.

Here is an example of a 5x5 guard training program.

Day 1.

Army dates with weights.

Tightening on the crossbar with the gayway suspended to the waist with a special belt.

Perform one approach of the first exercise, break the minute and perform the approach of the second exercise, take a break, then perform the second approach of the first exercise and so on. Continue in the same spirit until you make five approaches in every exercise.

Squats with weights on shoulders.

Mahi from below-up, geriat is held by two hands.

This pair of exercises is performed in the same way as the first.

"Windmill" - 5x5 (first left, then right hand).

Especially for athletes who have only one weight and she stands at home. Exercise is good because it pumps the muscles with the left and right half of the body separately. The essence of this yield of Giri is that due to turning the muscles body, it is better to stretch before cutting. Exercise is more suitable as an additional load, it has its own specifics and loads almost the same and breast muscles and triceps.

Initial position

I have a gircuit on the floor and lie so that it is at the level of the shoulder. Turn the housing towards the Giri and take it. Lower the floor gradually raising the weight. Change your hand in the elbow and put next to the torso, if you put it closely, the load will fall on the triceps. If you put a hand at an angle of 45 degrees, the load will be larger on the chest muscle. Shoulders must be completely pressed to the floor. If you took a gircuit into your left hand, then the right leg remains straight. The left foot bends in the knee and rests on the floor with a toe or foot, depending on flexibility. The pelvis is needed to tear off the floor and put on the side as much as possible. The second hand lies on the floor at an angle of 90 degrees as a support. The stomach will need to be drawn, but the lower back will strain.

The technique of fulfillment of the giri of one hand of lying on the floor

Sick up the gury up doing exhale, straighten your hand completely. At the top point, strain the chest muscle and triceps, then smoothly lower your hand. Having lowered the hand, the weight should not lie on the biceps itself, put it on the brachialis, the outer part of the hand.

Fitness Expert Sergey Podkov translated for the library of the Federation of Fitness Professionals Text Greg Dea about the best exercise for the shoulder.

Giri's press with one hand fits all

Regardless of whether you want to improve power and strength or rehabilitate the recovery of the pattern of movements, the weight of the weight of the Giri with one hand is suitable for all these purposes.

I used this exercise to compensate for the large volume of throws, techniques, innings and contacts from volleyball players and international handball players. Athletes systematically performing press with one hand within training program, increase the power of shocks and endurance.

But even if you simply do fitness, you can use them to improve the posture and increase the strength of the shoulder belt.

The dates of one hand is the best, as it meets the following criteria:

1. Safe original and final position.
2. Safe pattern pattern.
3. Development of "push" power.
4. Detection and protection of weak links.

Now let's explain more on each of the listed advantages.

Safe original and final position

The initial and final position in the benchmark with one hand is safer than in other popular power exercises For the shoulder, such as lifting in front of yourself and through the parties. A long lever with weight lifting in front of themselves and through the parties often forces the shovel to leave the stable position at the beginning and at the end of the movement. It looks like lifting the crane above the ground before the lifting of the cargo on the high building.

The lifts in front of them and through the parties lead to more problems with the shoulder belt than any other exercises, affecting the muscles that are trying to keep the blades towards the neck and torso (trapezoid and diamond-shaped).

The main role of the blade is the support of the arm. It can move freely to maintain the right position of the articular pumper in relation to the head of the shoulder. With a "walled" shovel (the medial land is distinguished from chest Or leans forward), or the medial / top of the blade above the lateral part, which puts the articular hole to the position restricting the hands. It is incorrect and not stable. In a similar position, the blade loses the desired orientation.

Hand in one hand, on the contrary, offers proper position. With the length of one hand, the blade is dynamically stable, there is an unlimited freedom of movements with situational support and preservation of the right position.

The movement begins in the rack, the weights immediately in front of the shoulder. The weighting is located on the forearm, from the outside, compressed in the fist of the brush, the elbow is ahead. Hand palm is aimed toward the face. In the final position of the weight strictly over the shoulder, elbow straightened. Both of these positions, the original and finite, stabilize the position of the blade.

Safe motion pattern

Right from the initial to the final position should be vertical. The elbow in the initial position is directed forward, and ultimately - to the side. This means, the shoulder joint moves from the neutral position to the outside position, at the same time the blade moves in a safer retraction position and rotation up, opening space for rotation and sliding shoulder Sustav in a well-balanced position.

Other useful option Gentle overhead, which advises the author of the article: Bottoms-Up Kettlebell Presses for Soliders

Giri Hori One Hand - "Pure" Movement. It is almost impossible to determine the conformity of the time parameters, sequence and coordination of the motor pattern. Nevertheless, if the pattern is unstable, breaking or divided into stages, we call the "dirty and heavy" movement. The opposite is essentially motion - smooth, which we call "clean and lung."

The position at the press of one hand does not lead to "pigeon" movement: Many exercises to increase the shoulder strength, which require weight lifting due to head, lead to an attempt to remove neck from burdens. As a result, it turns out a movement that resembles the movement of the head in the pigeon, hence the name "Pigeoning" ("pigeon" movement). The "pigeon" movement leads to the displacement of the joints and the activation of the muscles of the upper part of the neck, which leads to pain and restriction of the movements of the head and neck. If you want to avoid "pigeons" movements, follow your neck when tragging to the chest or lifting. When the weight of the weights with one hand, the weight squeezes out of the normal position of the neck above the head, so the "pigeon" movement does not occur.

In the pressing pattern, the blade additionally deflects back, freeing the space for the operation of the rotational cuff and minimizes the risk of collision. In addition to tilt back, the shovel rotates upstairs, opening even more space. To rotate the blade, a coordinated reduction in all muscles of the back is required.

Development of push power

This is an excellent exercise for the development of "push-up power". Power - work performed per unit of time, so it requires strength, speed and control of movement.

The advantage of vertical press - the ability to raise more weightthan with a rise in front of me or through the parties due to a relatively short lever. Stimulation of the upper limb is larger, and the blade remains stable. When the burden is too large, the movement loses speed, which means power. It becomes dirty and difficult. In this situation, you can make more work with a stable blade and high burden than in competitors' exercises (traction to the chest, lifting through or in front of you).

By the way, there is also an overview of the scientific study of American Council on Exercise on the zogen, however, in that study did not experience the animals of Hiri with one hand.

Protection of weak links

The final advantage of this excellent exercise It is the ability to eliminate weak links that are associated with the risk of injury.

The thoracic spine and chest department, as well as everything that is attached to them are involved in the bench with one hand just as in the animals of two hands. It is difficult for us to understand and submit accurate movements In the joints, requiring complex coordination between stabilizers and main drivers. When someone cannot perform repeats or the lifting weight reaches a plateau, we believe that he just reached its limit. But the reason is not always in fatigue.

If you have a different number of repetitions of the Giri left and right hand, we understand that the cause of asymmetry can be in the thoracic spine, chest, all the muscles associated with them, neck and shoulder belt . The identification of the differences of the parties sends us to improving the function in these areas, eliminate obstacles to the improvement of the press. When with dirty and heavy repetitions, a weak link is detected, for further improvement we can change the weight and conditions of execution.

When the burden is too large for a normal pattern, compensatory movements appear. Most compensation occurs with the deviation of a person back to turn the movement in the bench at an angle for breast muscles. At the same time, the neck commits a "pigeon" movement, the lower back will be bombed, and the blade leaves from the optimal position. The "pigeon" neck is dysfunctional compensation, worsening the stability of the body. It can lead to pain, restriction of motion and impaired motor control - three well-known risk of injury.

There are two simple way To correct this error:

1. Sit and complete the approach. This reduces the requirements for the beads and the pelvis, providing a stable position for the lower back. Or you can stabilize the hips and pelvis, putting one leg on the chair or bench. The bent thigh raised leg reduces the likelihood of thaza thaw forward and deflection in the lower back.

Put the leg on the bench - it will help.

If the loin is still fastened, just raise your leg over the chair or bench to prevent it. I prefer this option on one leg, as it is associated with the pressure on the surface through the foot, ankles, knees and hips, and not through six bones of the pelvis. This is more complex exerciseloading not only the shoulder belt.
Stretching the foot on the box can help when the pelvis rotation is corrected.

2. The second method is to reduce the weight and the pure completion of the approach. This is not the best choice until a person compensates for the lightweight pursuit of repetitions. It is also a less favorable strategy as it requires conscious control of technology. Methods with self-protection is preferable to adapt than methods with conscious control. It helps to keep the pattern in your nervous system better than weight loss.

Balanced Shoulder - Strong Shoulder

If you want to good shouldersYou need to switch to your hand with one hand in your animal training.

For many years I used this simple strategy to train athletes with a large workshop. The combination of position, pattern and power correction efforts provided protection of athletes in pre-season preparation, just like union with other main exercises. Applying the dates with one hand, I achieved an improvement in the ability to throw Chinese national handball superstar with a rupture of the lip and tendons of the rotational cuff. I used the bench for my own development and without any problems surprised large guys with initial weights in large than their maximum lifting.

Despite the obvious complexity of the provisions and patterns, none of my athletes who stunning to failure did not receive injury or post-load-loaded soreness. Try this exercise. It works.

Now let's talk about the exercise complex at home.
Before starting any workout, it is necessary to carefully warm up. Let's consider all the advantages thorough workout Before training:

A good warm-up prevents unwanted injuries.
The tone of the nervous system is improved, the training becomes more intense.
High-quality workout gives a positive attitude before training, the strength performance increases.
The warm-up helps to accelerate metabolic processes.
The elasticity of muscles and joints is improved.

So, we spent a good warm-up, our muscles thoroughly warm up, now we need to start performing a complex on the chest. It is worth noting that classes with excavation projectiles can be easily used at home

Also note that you can engage with hiings you can both men and women. For women need to pick up a small weight

1. The start of the training will be pressing from the weights. The exercise can be done both in one hand alternately, and for two hands immediately, but the second option is not suitable for beginners, as it is very difficult.

The beginners are perfect for the exercise at number two, and so, let's look at it.

2. The second exercise will be the bench press lying on the floor. For beginners athletes, I recommend first to take a little weight if you perform 12-15 times freely, you can increase weight. For experienced athletes, you can immediately perform an approach to two hands, take 32 kg into each hand, if you feel that you do it normal, then accept my congratulations, you will say frankly strong manAnd you need to switch to a mark of 64 kg.

3. Third exercise, which perfectly expands the chest will be a pullover or a weight lift lying out due to head up

Exercise technique: Lie on your back, put the projectile behind your head, take the handle with two hands with grip from below, then you should perform rises with the weighting projectile in front of yourself (it is important to do it on straight hands). Perform 8-12 repetitions

The rest between each approach should be 60-80 seconds, I recommend resting lying on the back, while performing deep breaths.

For proper technique You can achieve excellent results and you have to increase power endurance. This variety of training is perfect for a set of muscle mass. When performing each approach, it is necessary to carefully consider the technique, competently pick up working weight.

With each repetition, I recommend watching your breath without delaying it. Before starting the exercise, you can make a warm-up with dumbbells, it will help your muscles to get used to work with burdens and with a complete return, you will achieve excellent results.

In order to build your workouts as correct and efficiently as possible, without looking backing your time and energy as a gift as a gift to the study of a free video course "How to gain muscle mass".

Alexander White.

Exercises with Gary on all muscle groups

For the past 12 years I ask the question to people of all ages and of different levels 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 in gym Go from one simulator to another. Perhaps someone already has experience with the weights and simply prefers to work with one.

Training for beginners

Training with weights can be performed both at home and in the gym. However, in any case, at the first stage, they will be performed as simple as it may seem at first glance.

So it is very important to choose proper weightOf course, exercises with Gary of 16 kg, 20 kg, 24 or more for beginners will not fit. Start with the smallest, because even if it seems to you that your muscles are strong, your bundles and tendons may not withstand loads with unaccustomed

Hyry's impetus

This is a good multi-stitch functional exercisewhich allows you to train all the muscles - legs, buttocks, hands, shoulders.

Execution technique:

Stand straight, lay down legs wide.
Bend the legs in the knees, sway down and grab both hands for the weight. Straighten.
Raise it quickly up to the shoulder level (hands should be straightened throughout the exercise) due to the shock of the hips.
Lower the gury down, slightly squeezing

Repeat again raise up, etc.
Very important muscles stabilizers control the position of the housing.

A similar exercise can be performed with one hand.

Remember that each exercise is worth starting to perform from one repeat. And if you do an exercise with a gay with one hand, first fulfill all the approaches on one hand, and only then proceed to the second.

After that, you can perform Mahi with one hand, but with interception to another hand at the bottom point.

You can increase weight when you can perform in a total amount of 100 masks in 5 minutes. You can do 5-6 times a week. If you have a basic training program in the form of FullBody or Split, then training with weights can be performed 1-2 times a week.

Be sure to perform a good workout before exercise. Do not forget that ligaments and tendons get a special load, so it is extremely dangerous on the cold muscles.

Giri press

This exercise is perfectly working. deltaid muscles, loads partially leg muscles. It is easy in performance and affordable, so you can freely perform at home. This exercise with the gury can be performed by one or two hands.

Execution technique:

Stand smoothly, take the gircher in your hand and pull it out to the shoulder.
Make a half-headed, and, as if pushing your feet, lift your hand up.
Straightening your hand up, make sure the brush unfolds outward.

Traction Giri To Breast

This exercise also allows you to work the belt of the upper and lower extremitiesIt is also easy to perform at home.

Execution technique:

Stand straight, the legs are widespread. Sit down and grab both hands on the weight.
Straighten your legs and simultaneously pull the girome to the chest, bending your hands in the elbows, lower down and sneeze.

Sumo satisfaction with gay

This exercise is performed technically, as well as the usual Sumo squat. The only difference is that the shell holds in his hands. Namely, you need to tighten the girches to the chest and grabbing her handle with both hands. You need to squat your back straight and as deep as possible. If you have a tight ankle, then put a book or pancake under the heels.

Turkish ascent

Execution technique:

Lie on the back, with right side Grasp the girome with your right hand and straighten it over. Bend the right leg in the knee.
Keeping the right hand straight and holding it on yourself, start climbing, leaning on the left hand and right leg.
Having reached the sitting position, go on the left palm and right foot, lift the pelvis up and output left foot Back, Opera on the knee.
Remove your left hand, raise everyone, straightening both legs.

It is necessary to perform the same movements, but only in reverse order.

Throughout the exercise, it is necessary to keep the right hand straightened over yourself. Repeat the same with your left hand.

Other exercises

Range or dead tragging lying

Training with weights is very convenient, as it allows you to keep the projectile as it is convenient for you, that it is impossible to do with a barbell and even dumbbells.

Complex of exercises with weights at home

All who have Giri houses want to know the best set of exercises with weights at home with pictures and video. I hope you find here your answer to this question.

After all, the exercises with the weights of the house are for strength, mass, speed, endurance and relief. That is why you need to select an individual training system and the right weight of weights.

In some cases, the weight is less needed, and for other exercises more.

In the article, you will learn an effective set of exercises with weights at home on the development of strength, speed, mass or relief. It all depends on your goals and desires. There are also types of exercises on those or other muscles, biceps, triceps, shoulders, press, breasts and others.

The main thing you need to do right now is to decide what you start, with the development of strength and speed, or mass and relief. What is more important for you, then choose.

Remember that a week may not be any results, so continue to train at least 2-3 months on this set of exercises with weights. Learn: Exercises with Gary 16 kg, 24 kg and 32 kg.

A set of exercises with weights - power and speed

For the development of force and speed, you need to raise a weight as quickly as possible, but correctly. Do not make any exercises with the Gary slowly, as it will reduce your speed and strength.

Lifting weights to the chest. Leave ahead and raise the ice at first with one hand, then the other to the chest. It will develop many muscles especially triceps, biceps, shoulders and chest.

Fast floor pushups in the weights. If you have two weights, then the exercise complex can be done with prescripts from the floor. Try to negotiate time and do for a short time As many posts as possible. Make for 30 seconds or minutes 100 pushups and more, but correctly.

Quick rates of Giri to the shoulder. Take the right grab of the weight and start quickly to lift it to the shoulder, and from the shoulder is up. But first learn to lift the weight correctly at the usual speed, gradually increasing it. Find out: Exercises with germs for beginners.

Complex of exercises with weights - mass and relief

To pump up the mass of muscles and their relief, you need to do the opposite. You need to start doing all the exercises slowly, fixing each lift of the weights for 1-2 seconds.

Lifting weights on biceps. Do this complex Exercises, with chasing standing, raising a gircuit or weights on biceps, but, without swaying and not doing everything quickly.

Slow pressing from the floor on the weights. Just like the speed, just do push ups as much as possible, completely dropping and rising. Fix every lowering and every raise for a couple of seconds. Such pushups also train endurance and exposure.

Increase the volume of weights. If you started with 16 kg of weights, then in the future you will just do with it. It is suitable for the development of speed and strength. And for the mass you need to gradually increase the volume up to 24 kg and 32 kg. Find out: 3 Gewal exercises for muscle benefit.

In order for the exercise complex with weights at home, it is necessary to work, you need to decide what you want to achieve speed, strength, mass or relief. You can train at the speed and mass at the same time, but it will be much longer.

Before training, it is necessary to make a light workout, run or quickly like. You do not need to constantly deal with only the exercises with the weights. Do other exercises where you need to move, and not a simple raising of metal.

Do not take the first time of large weights, start with simple dumbbells and gradually increase the volume and complexity of exercises.

Results do not need to wait, you need to continue to train so that it is. Many throw classes in a couple of days, as they give up, without seeing the result. In sport, you need patience of the power of the will to achieve something. The result will be, but not so fast.

Fit only useful food, do not overeat, throw bad habits, drink more water and eat 3 hours before classes.

Sportsovety.ru Sports tips in pictures and video

13 exercises with weights that perfectly swing all the muscles

2. Mahi Gary with one hand

The exercise is similar to the first, only in this case the girc is holding one hand. Make Mahi, and at the moments when the gury is between the legs, intercept the shell with the other hand.

3. Traction with weights to the stomach

Put your feet on the width of the shoulders, drive it into the lower back and bend a little knees. In each hand you must have a hire. Keep them right above the feet and lift to the stomach. The main thing is not to bend your back.

Number of repetitions: 12-20 times.

This exercise is similar to dribbling between legs in basketball. Take the weight in the left hand and stand up in the initial position - the legs on the width of the shoulders, the knees are a little bent, drive away in the lower back. I need to spend weight for the left foot, intercept your right hand and return to the position between the legs. Then make the same thing on the other side. Such a continuous movement will be similar to the eight.

Complete version of standard squats. Stand straight, take the gircuit with two hands and keep it opposite the chest so that the elbows touch the body. Then follow the usual squats with the Gary (about how to do it, we have already written in this material).