If you dream of improving your figure, making it athletic and pumped up, but at the same time you do not have the opportunity to visit the gym and train with a barbell, do not despair. If you have a partner of the appropriate strength category, you can easily train at home, working in pairs and training different muscle groups in the same way as you would train them on special simulators.
Instructions
Step 1
Working with a partner, dose the load, mastering different exercises gradually, with little effort. Do not bend your knees or bend your elbows. Gradually increasing the tension on the part of your partner, make the exercise harder. Exercises are most effective when you push your limits without exaggerating them.
Step 2
To pump up the muscles of the arms, use different types of push-ups - from below and from above. Stand straight and raise your arms parallel to the floor. The partner behind you should press down on the center of your forearms, creating resistance and pushing your arms down. In the same way, press your arms up - repeat the exercises 12 times in two sets.
Step 3
Then start pushing your arms up and to the sides, placing your arms crossed in front of you and parallel to the floor. The partner should press on the hands in the elbow area with your palms, directing the force down, and you, in turn, should raise your arms up. Do the exercise in two rounds six times. Then change the exercise - squeeze your arms down and to the sides.
Step 4
When pushing your arms to the sides and back, you can pump up the back bundles of deltas, as well as the pectoral muscles.
Step 5
Stand straight with your arms in front of you parallel to the floor. The partner should stand behind and hold you with palms outward at the center points of the forearms, while spreading his arms to the sides. Show your partner resistance, repeat the exercise ten times.
Step 6
In a similar way, you can pump up not only your arms, but also your legs - for example, in order to pump up your thigh muscles, you need to stand sideways to the wall and rest your hand against it. The partner should rest their palms on your shin or hold your foot. Move your leg to the side, overcoming resistance. Repeat the exercise ten times. Also, with resistance from your partner, lift your leg forward and lower it, and also bend your knees while your partner holds your shins.
