In order to become slim and fit, it is enough to perform seven simple exercises. The same that the athletes do before the performance in Sochi. The senior coach of the Russian national speed skating team, Andrei Savelyev, suggested a simple but very effective training session.
February 6 2014
Olympic exercise for a perfect figure
The training of the Olympians can be divided into two stages: on the ice and in the gym. In speed skating, strength in the legs and back is primarily important. It is necessary to correctly balance on the ice, as well as to “stop” the movement of the skate in time. Before the competition, trainings in the gym take place daily and last 3-4 hours. But for the readers to maintain health and harmony, it is enough to do the exercises 3-4 times a week, spending an hour and a half on classes. The set of exercises can be performed at home at any time of the day. It is important that after a meal, 1,5–2 hours pass, and after a workout, you can eat within 30 minutes. Before exercising, do a simple warm-up, such as jumping, bending, rolling with your pelvis, etc.
Pushing the pelvis. Lie on the floor with your hands along your torso, palms down. Raise your straight legs 90 degrees. This is the starting position. Now lift the pelvis off the floor and lift it as high as possible. In this case, the hands remain motionless and rest on the floor. The legs should not fall over, but all the time strive upward. Return to starting position. In this exercise, mainly the abdominal muscles work, to a lesser extent the back. It is not difficult, repeat it 20-25 times in three approaches.
“Kitty”… This exercise is usually done at the end of a workout to stretch the abdominal and back muscles. It is so named because it looks like a graceful cat pull-up. Sit on your heels, stretch your arms forward, palms down, and touch the floor with your forehead. Then start moving the body forward, trying to touch the floor with your chest. The weight of the body is transferred to the arms. At the end point of the movement, your shoulders should be directly above your palms resting on the floor, your legs are flat on the floor, your back is arched. Repeat it slowly 10-12 times, trying to feel, stretch every centimeter of your body.
Side “bridge”… Without bending the body, lie on your side, rise on your elbow and keep your feet together. Now raise the “free” arm (90 degrees) and leg (45-50 degrees) at the same time. Repeat 12-15 times on each side. Only three two or three approaches. Perform it without sudden movements. Not only the abs, buttocks, and back work here, but also the deep muscles of the body develop.
Squat… This is a very common exercise, but few people do it correctly. It is necessary to use more of the glutes and thigh muscles. Stand up straight with your feet slightly wider than your shoulders. Squat smoothly, transferring your weight to your heels and pushing your buttocks back, as if you wanted to sit in a chair behind you. When your knees are at a 90-degree angle, begin to straighten up, also shifting your weight back. In one approach, you need to perform 15 squats. Then rest for 2-3 minutes. Three approaches are best. When you master the technique, pick up dumbbells or, for example, water bottles, and the training effect will increase significantly.
Ascents… This exercise can be performed both lying on your stomach and standing on all fours. In the first case, the back will work harder, and in the second, the buttocks. Raise your right arm and left leg as high as you can without discomfort. Keep your back straight. Hold for 2-3 seconds and slowly return to the starting position. For the exercise to be effective, you must perform three sets of 12-15 repetitions each. It is important to do everything in one rhythm, to lift while inhaling, and lower arms and legs while exhaling.
“Boat”… Lying on your stomach, without the help of your hands, at the same time tear off your chest and straight joined legs from the floor, leaning only on your stomach. Hold this position for 4-7 seconds. Lower yourself gently to the floor. Repeat this exercise 20–25 times for 2-3 sets. It is mainly the back muscles that work here. This improves posture and gait. If you do this exercise regularly, you will forget about back pain, as part of the load from the spine is transferred to the muscle corset.
Lateral torso flexion… Lie on your side with your legs bent 90 degrees. Place both hands behind your head. Lift your body to the side without lifting your hips off the floor. For a second, fix the position of the body at the top point, then return to the starting position. Change your side and repeat the exercise 12-15 times for 2-3 sets. In this exercise, the oblique abdominal muscles are especially working. By doing it regularly, you can quickly reduce your waist.