8 new exercises on the old simulatorsPerform your workout in the gym even more interesting with this program of eight new exercises, which need old simulators.
Spend august in the town, in harmony with fitness.
Practice the proposed scheme 2-3, mandatory rest for at least 1 day between workouts. Calculate the degree of input force based on the fact that "1" - very easy, "7" - it is very difficult.
TRAINING PLANWarm-upIn light pace on treadmill. Breathe freely, move the hands move freely in time. The degree of effort, from 2 to 3.
Power partGo directly to the exercises (see below). Choose a weight so that you can lift it 6-10 times per set. The main purpose of this part - to maximize the effect.
CardioBack to the track: first nurse for 10 minutes, starting with the elevation angle of 5% and gradually bringing it up to 15%. Then, with the same degrees rise do 5 intervals: 1 minute at maximum fast pace, 1 minute at a moderate pace. The degree of effort from 3 to 4, in the interval - 5 to 6.
Power partNow back to the simulators, but now choose a weight that you can do 20-25 repetitions per set. The main purpose of this part - the maximum endurance.
CardioNext on the stepper! Work to failure as much as you can. The degree of effort, from 6 to 7.
HitchWalk / run on treadmill at an easy pace to recover your breath. The degree of effort, from 2 to 3.
EXERCISEChest press with a different gripWork of chest muscles and tricepsSet the seat high enough to handle of the simulator at chest level. Sit up straight, your back should be pressed, feet firmly on the floor. With one hand grasp the handle of the vertical and the other - for the horizontal.
Straighten your arms in front of, linger for a moment and go back to the original. Once done half the required number of repetitions, change hands.
Alternative: You can do this exercise with dumbbells. One of them keep with a top grip, and another - no more "hammer".
Leg extension on the simulator with a change in the partiesWork of muscles of the front of the thighExtra bonus: to develop coordination and rhythm, such as running sprints or stairs.
Slide the back of the simulator so that the edge of the seat exactly accounted for under the kneecap. In the initial position of your legs bent. Usually both legs slid under the platen, but in this case, the right leg is placed on top.
Straighten both legs without changing the position on the platen. Then place your right foot under the roller, and the left, on the contrary, the roller and bend your legs. Straighten them again, and change the position of the feet again.
Warning: You must be placed under the upper leg shaft, and then to put the lower leg from the top.
Alternative: rises in step. Pick up two dumbbells and lower your arms loosely at the sides, stand near each other put the two step platforms. Start with step one foot, placing it on the step, pull the other leg. On the other side go down and vice versa.
Variable bench topWork of shoulder muscles and tricepsExtra bonus: improves balance, strengthens the body and spine.
Grasp the handle of the simulator with the different grip (as in Exercise 1). In the initial position of one arm outstretched, the other bent. The seat set so that the brush was bent arms at shoulder level. Firmly press your back against the back of the simulator.
The hands move in opposite directions (one up and one down). After half a repetition, change grip.
Alternative: This exercise is easy to do with free weights, both sitting and standing. Attention, dumbbells to keep the same (one palm points forward, the other directed to the body).
Unilateral leg curls on a simulatorWork of muscles hamstringExtra bonus: This exercise trains often neglected flexor legs intensely, so stabilizes the knee.
Usually in this exercise with both feet lie between the two ridges on the bottom, but now put one foot on the upper platen freely. Pushes back until the elbow lower legs will not be exactly on the axis of rotation.
The lower leg is slowly bent, then straightened, leaving the other leg lay on top. Do 1 set for each foot .
Warning: sock lying on top always stretched the legs over.
Alternative: the well-known exercise - squat with one foot on the bench. Do not forget to pick up a dumbbell!
Traction of the lower block (rowing) phalanges of fingersWork of back muscles, shoulders and bicepsExtra bonus: improved grip strength, which is useful for more effective implementation of other security exercises, and for mountain climbing and rock climbing.
Fix the seat so that the top of the front airbags accounted for the center of the chest. Handles keep only the forefingers.
Pull the stick back as far as you can, then return to starting. At each new stroke, use the following finger (except for a large), then again start with the little finger pointing.
Tip: Place your thumb below the handle (with a finger gripping ring forms), use it for traction.
Universal lateral tractionWork of triceps, chest muscles and bodyStand in front of the simulator, one foot in front, grabbing as much as possible.
Almost straight arms pull the handle down to the level of the pelvis.
Keep your shoulders still, bend your elbows at an angle of 90 °, then straighten it down and go back to the original.
Attention: between brush and snap hook on the handle of the distance should be a width of 2 fingers.
Alternative: take dumbbells, lie back on the bench and stretch your arms above your head upright, palms facing forward. Dip your hands behind your head down. Bend your arm at the elbow only, then go back.
Thrust in front of it with one handWork of biceps, the muscles of the shoulders, back and bodyExtra bonus: developing a stronger grip of each hand separately.
Sit on the simulator, tightly pressed to the hip rolls and steady putting your feet on the floor. With one hand, grab the handle exactly in the middle, the other hand grasp the wrist working hand.
Now pull the handle down to the level of the chin, throwing back a little upper body. A brief pause, and then return to starting position. Do one of set for each hand.
Attention: In no event do not have enough fingers carbine.
Alternative: professionals prefer to catch up on one arm. For everyone else, you can try to pull a dumbbell in one hand, one knee and hand on a low bench, the other arm extended downward with a dumbbell. Raise the dumbbell vertically as high as possible, then drops down, holding his hand as close to the body.
Isometric curls with different gripWork of bicepsSit high, so you can grab the bottom handle straight arm. With one hand, grab the bottom and fold it, straight arm hang grip on top.
Outstretched arm slowly bent, then straightened, and the other arm remains bent cross. After completing the set, repeat it again, changing hands.
Attention: pick up the elbow high.
Alternative: Stand with feet shoulder width apart, take dumbbells in hands. Hold a dumbbell in the same way as the holding arm simulator. The process of movement as a whole corresponds to the motion on the simulator.
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