Tractor
«Exercise is performed both with a barbell and with dumbbells or with a medicine ball. Let’s take the version with dumbbells as an example.
The starting position is standing, dumbbells should be held in front of them on arms outstretched at shoulder level, elbows should “look” to the floor.
Begin the movement of the squat in parallel with the floor (angle in the knee joint-90°).
Inhale, and on exhalation align the body and raise your arms so that the shoulder joint, elbow and hand are in a straight line.
Muscles of the posterior surface of the thigh, quadriceps, muscles of the cortex, deltoids, triceps will work-and all this at once.
Push-up Renegade
«The exercise uses dumbbells. You can choose a weight from 6 to 15 kg.
The starting position is the emphasis lying down, dumbbells are held in the hands under the shoulder.
First, the push-up is performed (the chest should be lowered at a distance of 3-5 cm from the floor level).
Then, on exhalation, the starting position is taken.
With one hand, pointing the elbow to the ceiling, lift the dumbbell to the level at which the hips are fixed.
Repeating the exercise, alternate the arms when lifting dumbbells. 10 times will be enough, but you need to focus on your level of preparation. When doing push-ups, it is important to keep the press taut, back straight and not allow strong rotations of the body. The greatest load will be felt by the pectoral muscles, the muscles of the press, the widest muscle of the back. Part of the load will be static, so all muscle groups will be included in the work.
Tire rollover
«This functional exercise involves all muscle groups and its effect is comparable to that of traction.
Stand near the tire, feet should be shoulder width apart or pelvis at an angle of 45°.
Make a seatpost and grasp the bottom edge of the tire, making sure that the back is straight.
On exhalation, stand up and throw the tire with a shock motion.
You can work on the number of repetitions (optimally — 10 times) or on the Tabata system (this is 20 seconds of load, for which you need to make the maximum number of repetitions, and 10 seconds of rest)».
Swing with kettlebell
«The back of the thigh, hip extensors, gluteus maximus, back and chest muscles (including femoral muscles) will all be involved in this exercise.
Place your feet shoulder width apart. Take the kettlebell in your hands.
Make a saddle-you need to put the pelvis back.
Then rotate. To do this, you need to apply the pelvis forward — and for this reason, lift the weight at shoulder level, so that the straightened arms and trunk form a right angle.
This movement is used in many directions until the training of athletes in mixed martial arts. Those who have never tried the exercise, it will be useful to know that the kettlebell should not be lifted by the force of the hands (this is a common mistake) — you need to work with the whole body.
Burpy
«This is an exercise among those that are performed with their own body weight.
The starting position is standing, arms down.
Movement begins with the seatpost. Bringing the legs back through the jump, you need to transfer the weight of the body to the straight hands placed on the floor. In this way, you get a prone position (make sure that the back is straight and the press is strained).
Then, in the dynamic version of Burpee, it is enough to lower the torso down to touch the floor with the chest and return to the prone position.
Then make a jump so that your feet are close to your palms.
From the seatpost, make a jump to the top, supplementing it with cotton wool above your head with outstretched arms.
Common mistakes when performing burpees are that the fact that the movement begins with lowering the arms to the floor — only after that the legs are moved back. You also need to make sure that the palms are under the shoulders, not in front or back, otherwise you will have a load on the shoulder joints. Like many other multi-joint exercises, Burpee engages the whole body: arms, shoulders, pectorals, cortex, legs. It is performed to develop endurance — the movement turns out to be very energy-consuming due to work in two planes (horizontal and vertical). 10 dynamic burpees are enough to get a tangible load.»
Squats with jumping
«Jump squat’s are” explosive» movements that can be made even more fashionable indeed if you add weight (dumbbells, kettlebell or disc).
Place your feet shoulder width apart. Lower your hands along the body.
Perform the seatpost at an angle of 90. On exhalation, get up and make a jump: the task is to straighten from the toes to the fingertips.
After landing, return to the squat.
To achieve a good result, perform 20 repetitions-towards the end you will feel a burning sensation in your legs. If you add weighting, hold the object on outstretched arms (including in the jump). It is also necessary to keep the back flat, avoid slopes, so that there is no pain in the lower back.»
Farm walk
«To understand how the exercise is done, it is enough to imagine how you carry heavy bags in both hands of the supermarket. Work the muscles of the forearm, the muscles of the cortex.
Place two cones 10 meters from each other and move from one to the other with weights — kettlebells or dumbbells of medium weight. Move on this “road”, making medium and even steps, for three minutes (it is important that the arms are fixed close to the body, but the dumbbells or kettlebells do not hit the hips at the same time; so that there is no deviation in the lumbar region). Then give yourself rest. One possible option for a break is a change in load: you can, for example, stand in the bar.»
Slam with medball
«It’s a ball throw in the ground: choose a padding with sand weighing from 4 to 6 kg.la starting position can be taken on the floor or on an elevation-take a step height at the level of the shin or boxing, which will be at the knee.
Stand on the steppe, place your feet shoulder width apart.
Raise the ball above your head in straightened hands.
With a powerful and explosive movement, throw the ball down, as if looking to get a pit in the ground.
During this exercise, the cortex, shoulders, legs work. To properly perform it according to the technique, you should avoid rounding in the back, even when throwing. In addition, you should not do it on straight legs, you need a light saddle.»
Hammer blows on the tire
«Two inventory items are involved in the exercise: a tire and a hammer (for men, weight — from 20 kg) or a bodybar (for girls). If physical training is not yet enough, they can not knock, but create an imitation of a Boa, observing by the way all the technical nuances.
Stand in front of the tire with your feet shoulder-width apart. Grasp the hammer so that the gap between the two hands is about 10 cm.
Sit down, through a circular motion, throw the hammer behind your back. Then straighten up and hit the tire with a hammer, holding it with straight hands.
The hammer must come off so that you can repeat the movement. 10 repetitions are enough for optimal load.
An important nuance: it is not necessary to strike with the edge of the hammer, but with its wide outer part, so that the contact area is larger and the distance itself is more qualitative.»
Finess Head 