Efficiency is the ratio of the result to the effort expended. Just six exercises will allow you to fully work all the muscles. Material costs are also minimal: of the simulators, only a rubber expander is needed.
Necessary
- - rubber expander;
- - gymnastic mat.
Instructions
Step 1
Do an exercise to develop all your abdominal muscles. Sit on a gym mat. Hook the expander on your feet, bend your legs at the knees. The ends of the expander are stretched along the body behind the shoulders. Do not straighten your legs, lean back and pull the expander arms to your neck. With your elbows pointing to the sides, start lifting your torso, then slowly lower yourself back. Keep your legs bent. Hands are motionless. When moving forward, only the abdominal muscles should work. Try not to help yourself with your hands.
Step 2
Do the following exercise to work your calf and thigh muscles. Step on the middle of the expander with both feet. Pull the handles up so that they are at shoulder level and bend your elbows at a 90-degree angle. Imagine that you are sitting on a chair and start the same movement. Tilt your torso slightly forward, and when the angle between your torso and your hips reaches 90 degrees, reverse the movement. Do not tense your abdominal muscles or lift your heels off the floor. Keep your back as straight as possible - this increases the effectiveness of the exercise.
Step 3
The next exercise is for the chest and triceps. Get into a push-up position. Pull the expander behind your back at shoulder level, pressing the ends of the expander to the floor with your palms, keeping the loop as short as possible. Perform push-ups as usual. The slower the pace of work, the more the muscles are worked out.
Step 4
Work your back and shoulders well with this exercise. Wrap the ends of the expander around the wrists. Squat, raise your arms, bent at the elbows 90 degrees to the level of your head. The expander should be pulled so that you feel strong tension. Keep your back straight. Slowly shift your weight from your heels to your toes while you can maintain balance, in this position, lower the expander behind your head, trying to reach your shoulder blades. Return to starting position.
Step 5
Grab the expander handles to build your shoulders and biceps. Take a wide step and place your front foot in the middle of the expander. Bring your hands to your shoulders against the resistance of the rubber, keeping your wrists still. Hold the expander taut and swing your elbows out to the sides until they are at shoulder level. Keep the body straight, do not tilt it back.
Step 6
The last exercise will make your back muscles massive and prominent. Sit on a gym mat. Hook the expander around your feet and pull the arms to your waist. Knees can be bent and socks point up. At the end of the movement, the shoulder blades should almost converge.
