Contents
- Preparing the body for summer: a set of exercises for pairing. Video
- More exercises on the next page!
- Push-ups with cotton + plank
- Abs exercises on the next page!
- Raising your legs while lying on your back
- The final exercises of the complex are on the last page!
- Sport makes us not only stronger, but also better!
Preparing the body for summer: a set of exercises for pairing. Video
On the eve of the beach season, you want to quickly bring your figure in shape without much money and time.
WDay together with the coach and CCM in kettlebell lifting Constantine Varaksin presents to your attention an excellent set of exercises for all muscle groups. And his soul mate will help him in this. Irina… Training and a great love for sports are the real reason for their union. Now they will share with you how to not only relax, but also exercise together. Pair training is a great pastime, a common hobby and another opportunity to combine business with pleasure!
And the first tip you will receive today: it’s time to go out into the fresh air – this is a great opportunity to go in for sports without spending on the gym! In addition, it has been proven that fat burning in the open air is much faster.
So let’s get started! Like any other workout, we start with a general warm-up. We need to worry about our muscles and joints – we don’t need injuries!
A basic exercise familiar to everyone. But do not forget that we have a pair training! The guy’s starting position is the same as with regular push-ups. The girl also takes an emphasis while lying, but her legs to the middle of the thigh lie on the guy’s legs. Thus, the load with such push-ups is greater for both the girl and the guy than with the usual version. The pectoral muscles, deltoid muscles work here. It is recommended to perform 4 approaches 12-15 times.
Another modification of the basic exercise. We accept the emphasis lying opposite each other. The girl can do push-ups from the knees. The pectoral muscles, deltoid muscles also work here. However, the obliques also turn on when you reach out to your partner for a high-five. We also perform 4 approaches 12-15 times.
Performed by a guy – a girl in this exercise is resting and acts as an additional weight (and a good motivator). This exercise is a replacement for the classic bench press. The main task for the girl is to move as little as possible so that the guy does not lose his balance and the load is evenly distributed. We perform in the same way 4 approaches 12-15 times.
More exercises on the next page!
Push-ups with cotton + plank
Another fun exercise for lovers! The guy takes an emphasis lying on his knees, hands strictly under the shoulder joint. His task is to do push-ups and do cotton with both hands, so that life does not seem like honey! The girl clasps the ankle joints of her partner and stands in the bar, her back is straight, the press is in tension. We perform 4 circles, each of which lasts 1 minute.
Having worked on the top, it’s time to move on to the legs. And again the girl is resting in this exercise! Lifting the girl on his shoulders, the guy performs 10 sets 12-4 times. Important! As with regular squats, the knees should not go forward, we take the pelvis back. Also, such squats with a girl on her shoulders develop stabilizer muscles, since you have to maintain balance.
Another fun exercise that can be done in pairs that will work your glute muscles perfectly. Starting position – with his right hand, the guy supports the girl behind her back, and the girl with her left hand holds on to her partner. Feet shoulder width apart, socks apart. Both the toes of the right and left feet touch each other. The first is to squat, making sure that the knees do not go beyond the socks. We return to the starting position, simultaneously lunge with the left foot, then return to the starting position – lunge with the right foot. We perform exactly the same 12-15 times 4 approaches.
Abs exercises on the next page!
It’s time for the press too! Kostya and Ira also made the most common crunches not boring for each other. Having taken the starting position on the floor, they fixed their legs to each other. The girl holds her hands on her chest, the partner – behind the back of the head. At the same time, we rise up and send each other an “air kiss”. This version of the exercise is somewhat easier than the classic one, since the legs are fixed firmly, which eliminates unnecessary stress on the legs. We perform 4 sets of 25-30 times!
But this exercise is exclusively for the girl. It is quite difficult in technical terms, so we perform it as many times as possible. The strength of your partner is also important here, since it is he who will support you throughout the entire exercise. Bend your arms at the elbows and hold them in front of you. As you inhale, lift the body up, twisting. At the top, take a short pause and slowly lower yourself down.
Raising your legs while lying on your back
Also one of the basic exercises that uses the lower press. And again the girl will have to work! Lie on the floor with your hands clasping your partner’s ankles. Slowly lift your straight legs up. The partner’s task is to create additional stress for you, so when your legs form an angle of 90 degrees, he pushes them in the opposite direction. Your task is to prevent the heels from touching the floor, thus creating additional resistance, which makes the exercise more effective. We perform 15 approaches 4 times.
The final exercises of the complex are on the last page!
Bonus: exercises with 8 and 14 kg kettlebells for the more advanced! We watch and get inspired. You should go to them only after you can easily perform the basic exercises. Love each other and train together!