These exercises for the gym will come in handy not only after the New Year holidays – after all, the joy of excesses can lie in wait for us at any time, and we should not give it up! The main thing is to remember the exercises and advice of the master of sports of international class in powerlifting Emin Mammadov and not to forget the fit figure of Elvira Nemova, who, under the guidance of Emin, showed how to correctly perform these five exercises. Both of them are instructors at the Sporttown fitness center.
1. Exercise on the press
Lifting the body 15-20 times, 3 approaches, between which a break of 30-40 seconds. It is performed at the usual pace, but it is not necessary to unbend to the end – the muscles remain in tension. Depending on your physical fitness, you can change the angle of the treadmill. If the preparation is good, then the tilt of the machine can be 45 degrees.
2. សួត
Basic exercise. It helps to lose weight well, correct the buttocks, and tighten the front of the thigh. You can do it on the spot, changing legs, or with steps, walking 4–5 meters. With 3-4 sets, you get about 45 steps. Dumbbells are an additional load.
3. ជើងចុច
We do a lot of exercises on our legs: squats, leg press. Since the muscles in the legs are the largest, loading them, we expend more energy, burning more calories. This exercise is performed 30-40 times with light weight.
4. Another abs exercise is to raise your legs at right angles.
5. Back muscle exercise, performed 2-3 approaches 15-20 times. The psoas and hamstrings work. Exercise is considered curative.
“The training should take about an hour,” says Emin Mammadov. – 15–20 minutes – warm up: cardio workout. Then 40 minutes of intense weight loss workout. Rest between sets should be small – 30-40 seconds. You also need to finish your workout with a cardio load – on an exercise bike, a treadmill.