4 Простых Упражнения, Которые Трансформируют Ваше Тело Всего за 2 Недели

In this video, we will show effective exercises with which you can transform your body in just 2 weeks, so watch to the end, it will be informative. Reverse push-ups on triceps Reverse push-ups on the bench, chair and any other support are an effective basic exercise to develop the triceps or muscles of the back of the arms. This exercise allows you to vary the load in a wide range and is perfect for both men and women. Reverse push-ups have a number of advantages. The exercise turns on all the triceps at once. In general, the triceps are much larger than the biceps, but this fact often slips away from many athletes. That is, if the goal of the person doing it is to increase the volume of the arms, it is simply irrational to train the biceps exclusively. For women, push-ups from the bench to the triceps allow you to bring the back of the arms to the tone, which is traditionally considered a problem area. You can do the exercise in the gym, at home or on vacation, it does not require any special equipment. Push-ups can be done on a bench, chair, sofa or even a bench in the park. You can increase the load using a dumbbell, barbell or any other weight of the object, even a bottle of water. The triceps are under load both in the positive and negative phase of movement. Technique of execution Place two benches parallel to each other at a distance slightly exceeding the length of your legs. Turn your back to one of the benches and take the emphasis from behind, placing your palms on the edge of the bench, fingers up, gripping the width of the shoulders. Put your feet on the second bench with your heels. The back should be straight, this is your starting position. On the inhale, slowly lower your pelvis, bending your arms in your elbows to a straight angle. The forearms throughout the movement should be perpendicular to the floor, that is, the elbows do not diverge to the sides. On the exhale, push yourself back to the starting position with great effort, do not jerk your body. Push-ups on the bench are performed exclusively due to the reduction of the triceps. Burpee Burpee is a composite plyometric exercise from the CrossFit discipline. Composite, because it is a mini-complex of simpler exercises, push-ups, squats, jumps, performed without breaks. Plyometric, because it develops explosive muscle strength, speed and endurance of an athlete. The exercise includes a large number of muscle groups throughout the body. You consistently perform push-ups and jumps from a deep squat, alternating all these poses and planks on straight arms. The next muscle groups receive the greatest load. Quadriceps, biceps, buttocks, buttocks, calves, large chest, triceps, deltoid muscles, abs. Burpees have a number of other advantages. In order to drive yourself to the full, you do not need any additional equipment, only your own body and a couple of square meters on the floor. This makes the exercise universal. You can train in the gym, at home, on the street, in a hotel room, on vacation, in general, anywhere. The exercise trains the respiratory and cardiovascular system, accelerates blood flow throughout the body and speeds up the circulation of exchange processes in the body. By dedicating a few minutes of training in the morning, you will be cheerful and energetic all day. The exercise develops explosive strength, speed, coordination and balance. You will learn to master each muscle of your body, perform movements quickly, clearly and cohesively. High calorie consumption during the exercise makes it an ideal tool in the fight against excess fat. Saving time, which is important for many busy people. Every day you arrange a few short intervals of work and rest, and you will get great physical exercise. To maintain health and good well-being, only this will be enough. Technique of execution. From the initial position, make a deep squat, rest your palms on the surface of the floor. In a half-jump, move the weight of the body on your hands, pulling your legs back at the same time. Stand in a plank, trying to align as much as possible. Do not round your back and do not bend to the floor. Continuing to keep the body straight, make push-ups, bend your arms at the elbows, touch the chest of the floor. Again, return to the position of the plank on the straight arms. Then, in a half-jump, pull your legs to your arms, sit down in a deep squat. With a sharp movement, you jump up, raising your arms, trying to pull them to the ceiling as much as possible. Returning from the jump to the initial position, make a deep squat again, then stand in a plank and push off. Continue to perform the sequence of movements continuously. Rock climber or climber. Rock climber is an intensive cardio exercise that increases the pulse, burns calories and makes your whole body work. During the rock climber, you will strengthen the muscles of the shoulders, arms, chest, legs, and especially the muscles of the abdomen. This is an excellent exercise for toning the body and getting rid of excess weight. Thanks to the fast pace of execution and the active work of the leg muscles, the exercise allows you to strengthen the heart muscle, myocardium, as well as the respiratory organs. As a result, the athlete becomes more resilient, faster, and his cardiovascular system improves. This type of training reduces the risk of cardiovascular disease. The second advantage of the exercise is muscle development. The main load is received by the shins, hips, buttocks, abdominal musculature. The steps of the rock climber involve large muscles, quadriceps and buttocks. Thanks to this, the athlete consumes a large amount of calories, which helps to effectively get rid of excess kilos. Losing weight also contributes to a fast pace of exercise, which affects the acceleration of metabolism in the body. The technique of execution. Rock climber exercises are usually used by trained athletes. But if you are a beginner in fitness, we recommend getting acquainted with the features of the element. The classic technique of execution. Go down and take a plank pose on your straight arms. Tense the core muscles, hips, buttocks, and abs. Suddenly pull your knee to your stomach, but do not put your toe on the floor. With the same fast movement, take your foot to the starting position and at the same time raise the opposite knee to yourself. Superman or Boat Exercise. Superman is a great exercise to strengthen the muscles of the back and lower back, to work out the abs and buttocks, and to correct the posture. Superman exercises affect not only the lower back. Buttocks, biceps, hips and a little delta get a useful load. Working out the target muscles allows you to achieve the following positive points. Forming a beautiful posture. Tightening the buttocks and hips. Improving blood circulation in the organs of the small pelvis. Preventing the spine from bending. Improving results in basic exercises. Removing painful sensations in the back. Recovery after injury. Technique of execution. Lie face down on the floor. Stretch your arms forward and legs back. Exhaling, tense the buttocks and lower back. Lift the upper and lower limbs from the floor. Hold the Superman pose for 5 seconds. Then, breathing in, slowly go down to the starting position. Friends, we recommend you watch another of our videos, in which we told and showed the best stretching exercises for men over 40 years old. The link to it will be in the description and pinned comment. Thank you for watching this video to the end. If it was interesting, like and subscribe to the channel. There will be a lot more useful information. See you soon!