This complex will help to fully load the muscles of the press, as well as strengthen the arms and shoulders. You can do it as a separate small workout or do it at the end of the main class to pump up the body better.
How to do a workout
The complex includes the following exercises:
Bar with weights on the back.
Lifting with a weight in one hand and pressing.
Climbing from the "shuttle".
Perform each exercise for 40 seconds, rest for the rest of the minute and proceed to the next one. Lift with weight and press for 20 seconds on each side.
At the end of the circuit, rest for 60 seconds and start again. Do three rounds.
How to do exercises
Plank with weight on the back
Stand in a prone position and ask someone to put a pancake from the bar on your back. Start with five and, if you can stand without problems for 40 seconds, go to 10 kg.
While holding the bar, make sure that the lower back does not sag, and the shoulders do not rise to the ears.
Lifting with a weight in one hand and pressing
Lie on your back on the mat, take a dumbbell in your hand and hold it next to your shoulder. Straighten your legs. Tightening the abs, rise to a sitting position, squeeze the dumbbell overhead, lower back and lie on the mat.
First, try to perform the exercise with a light projectile of 2-3 kg. If you can work for 20 seconds without stopping, change to heavier dumbbells weighing 4-6 kg.
Getting off the "shuttle"
Lie on your back, stretch your arms above your head, lift your shoulders and shoulder blades off the floor, and lift your legs. This is the starting position.
Tightening your abs, reach your right hand to your left leg and touch your toes. Return to the "shuttle" and repeat the same on the other side.
Continue in the same way, without lowering the shoulder blades and feet to the floor until the end of the interval. Make sure that the lower back remains pressed to the floor throughout the exercise.