Everyone who has been training for a long time wants to bring something new and varied to their workouts. This will make workouts interesting, effective and not boring again. Today we’ll talk about how to diversify exercises for and core muscles.

Let's start with an exercise. Those who have been doing this exercise for a long time and can be in the right position for a long time can get bored. There is a way out - to complicate the bar!

1. Plank with turn- you need to take the emphasis lying down, not on the forearms, as with a regular plank, but on the palms, as in push-ups. And put your feet on the bench. Taking small steps with your hands, you need to move in a circle. At the same time, you need to keep the abdominal muscles in tension and make sure that the body and legs form one straight line. You need to do 4 approaches, that is 4 full circle, with a minute break in between. The muscles of the press and back in this version of the exercise work much stronger than when performing a regular plank.
2. Side plank with traction in the side plank position, in your free hand, take a light dumbbell or bar from a regular dumbbell. Straighten your arm with the dumbbell and pull it back to your chest. It is enough to perform 10-15 times for each side. Do two sets with a minute break in between. In this version of the side bar, it is much more difficult to keep the body in its original position.

Another exercise where you need to keep the body straight - hyperextension with dumbbell row. In the hyperextension machine, lower yourself to a horizontal position. Take dumbbells in your hands and slowly pull the dumbbells to your chest in turn. Make sure that the position of the body does not change! You need to perform 8 pulls with each hand - this will be one repetition. And you need 3 with a minute break between them.

Grouping on a medicine ball- you need to take an emphasis lying down, putting your feet on the medicine ball. With your feet, roll the ball towards you, thus lifting the pelvis as high as possible, and do not change the position of the hands. Hold for a second at the top and slowly return to starting position. Perform 3 sets of 10-15 repetitions each, with a minute break in between.

Not sure what exercises to add to your workout? You don’t know what exercises can shake your spirit out of you, and make your body hurt sweetly and unbearably the next day? Do you think your training is missing something like that? Or do you think that some part of your body is lagging behind in development? Definitely this article is for you. For advanced dudes and for those who are not afraid of difficulties, we have prepared an article about enough difficult exercises, which pump up and dry the lower back, buttocks, abs and upper part hips. In Americans, such trainings are called ABS (from Abdominal Back Spine).

1. Plank kneeling

Does it seem easy? Not really. You hold on to your legs and elbows, the elbows are at an angle of 90 degrees, but the legs are spaced at an obtuse angle so that the load on the press is much greater. The picture shows everything well. Look ahead and try to stay like this for about a minute. Repeat three times.

There is another variation of this exercise, which is recommended to be done through any other exercise or at the end of a workout. it side plank on your knees: you lean on a straight arm, and the rest of the body rests on your knees, which should be quite far away from the arm. So you need to hold out for about a minute. Repeat three times with a short break of 30 seconds.

2. "Swallow" on her knees

This exercise has many names, and you can probably find it in other literature under a different heading. There are even some not so good ones.

Start the exercise on the floor, leaning on your arms and legs. Place your hands shoulder-width apart, knees at the same level as your hands. Pull your stomach in, pull it forward left hand. At the same time, straighten your right leg. Try to stay in this position for 30-60 seconds. Now repeat the same with the right leg and left arm. After three attempts on each side, rest for 30 seconds and repeat the swallow one more time.

3. "Lumberjack" on his knees

A useful exercise that makes your body twist, includes the arms and back. You can do it while standing, but on your knees the load shifts to a more desirable place for us. Block simulator can be replaced with a barbell pancake or a heavy gymnastic ball.

Without turning the torso, pull the rope or other load to the side with both hands. Bring it to the hips and return to the starting position. You can take the rope even further and twist the body a little, but you must always look ahead. Repeat 10-15 times, do the exercise on the other side. You can do from 3-5 approaches.

4. "Farmer's walk" with one dumbbell

- an exercise specific and very useful. Its special benefit is that by including it in training, you can not only qualitatively pump the muscles of the upper shoulder girdle but also greatly improve arm muscle growth. In addition, this is the most natural load that you can think of. The farmer's walk with one dumbbell differs from the standard two-dumbbell "walk" in that you constantly have to try to keep your body in vertical position, avoiding overweight in one direction.

You take a fairly heavy dumbbell in your hand, slowly walk with it in a straight line, trying to keep your body from tilting. Here, the lower back and abdominal muscles are well included, which is what we need. Now a short rest and repeat the exercise with a dumbbell in the other hand. You can repeat the entry from 3-5 times, or you can do the "farmer's walk" in a circular approach.

5. Lifting the pelvis

Press your upper back against the bench while Bottom part body should stay down. Lean your shoulder blades and hands on the bench, bend your knees, and put your feet flat. Raise your pelvis until your body forms a straight line from your kneecap to your shoulders. Look at the ceiling, not to the side and not forward. Your knees should form a 90 degree angle with the floor. In the future, it is better to use weighting in the form of a barbell, disk or weight.

6. Hanging and moving in an incline with TRX loops

You can often find TRX suspensions in gyms or even buy them for your home. This is a great workout that hits a lot of small muscles and allows you to work with your weight much better.

Hold the handles of the suspenders at waist level, lean forward, making sure they hold your body securely. Now raise your hands forward to eye level. Raise alternately one hand with the suspenser up, then the other. You can not lift two suspenders at once to eye level, but start lifting from waist level.

7. Free inclined hang on TRX loops

Again we use suspenders. Now we'll have to experience all the joys enough hard exercise- full oblique free hang. You start from the same position as the previous exercise: the body is tilted forward, arms with suspenders at waist level. You bring your hands with loops forward behind your head, simultaneously with your body. Relying only on socks. Trying to return to the starting position.

8. Gymnastic roller

Get on your knees (you can put a rug or mat for convenience), put the roller straight in front of you, grab it with both hands. Roll it straight ahead without letting the roller deviate from the path. Do this until your hips touch the support and your arms are fully extended. Now use all the strength of your abs, lower back, buttocks and thighs to return to the starting position. Repeat several times, then rest and start a new circle.

9. Dumbbell bench press with one hand

Of course, it sounds rather strange - they usually press dumbbells in the amount of two pieces, but not one at a time. They also press alternately, and here you have only one dumbbell in your hands. The second hand lies along the body on the bench. But in fact, it is very effective, because it allows you not only to get the benefits of a dumbbell press, but also to include the abdominal muscles and stabilizing muscles.

You press one dumbbell with one hand, trying to balance its movement. The muscles of the press, lower back and buttocks will just help you with this. Repeat with the other hand.

Doing light exercises is boring and pointless. And if you overdo it with physical activity, you risk injury. So how do you complicate fitness workouts the right way?

When to Complicate Fitness Workouts

It makes sense to modify and complicate fitness training from time to time, not only because the usual physical exercise get bored, and we begin to perform them on autopilot, without pleasure, at the risk of injury. If nothing is changed, the effect of the training plateau sets in. “It is expressed in the absence of progress and achievements,” says Nadezhda Krinitsina, personal trainer directions gyms network of fitness clubs X-Fit. We can't take more weight in strength training. In cardio, increase distance or speed. It is not possible to increase the intensity of classes, muscle mass does not grow.

For beginners who came to practice from scratch, the first training plateau usually occurs in six months or a year. But it makes sense for them to correct training program once every two or three months. It is to correct, and not to change completely: to add and remove individual exercises, to complicate something. It makes no sense for a trained athlete to engage in one program for more than six months.

How to make your workout harder

cardio training

• Work at a higher heart rate. “Beginners are recommended to exercise for 30-40 minutes at 70% of the maximum heart rate,” reminds Nadezhda Krinitsina. - In the pulse zone of 60-70%, fat burning occurs. If you raise your heart rate to 70-85%, endurance training will begin. It makes sense to add time, but no more than up to 60 minutes. Then, instead of fat, muscles begin to “burn”, weight loss does not occur. ”
• Do interval training. alternating high-intensity exercise with rest periods. Reduce your total session time. “For example, if you are used to walking for an hour at a heart rate of 130, do a half-hour interval workout,” says Nadezhda Krinitsina.

Strength lessons

• Work with more weight. This is the first and most obvious way to make strength training harder. “It suits beginners well and allows you to actively recruit muscle mass- says Nadezhda Krinitsina. - As you increase the weight, reduce the number of repetitions. If you, for example, did the exercise 15 times at first, and then took heavier dumbbells, lift them only 10 times. At the same time, other muscle fibers and progress will be faster.
• Do multi-joint exercises. For example, squats, pulls, push-ups - they all involve several muscle groups at once. “If you have already mastered the entire base for multi-joint exercises, apply the pyramid principle. First do 12 repetitions with a working weight. The next set is 10 reps with heavier dumbbells or a barbell. On the third - only 6 with maximum weights. Then start moving in the opposite direction, from approach to approach, dropping weight and increasing the number of repetitions.
• Increase your speed. If your goal is to lose weight, not gain bulky muscles. Exercises in this case are done either with small weighting agents, or without them at all - with the weight of your body. It is very good to turn the workout into a circuit, trying to do as many repetitions as possible in a unit of time. Remember that you can only part until the moment you perform the exercise in correct technique. “Put them 6-8 in a circle and do them in a row, without rest,” recommends Nadezhda Krinitsina. Rest 1.5-2 minutes between rounds.

Functional training

• Perform exercises on an unstable surface. For example, on Bosu or relying on TRX loops. This will not only complicate the task at times, but also add an element of functionality to the movements, make the core muscles get involved in the work, small muscles-stabilizers that "filonyat" during normal strength training. Please note that this technique is good for those who want to lose weight or better draw muscle relief. But from the point of view of mass gain, it is useless.
• Perform movements based on one limb. For example, in lunges, take your other leg back and place your foot on a bench or chair. In push-ups, take one hand behind your back. This, again, will not only complicate the exercise, but also the small muscles responsible for balance will make you work.

When to Complicate Your Yoga Practice

There are no standard signs that would tell you to do this. Yoga instructors advise you to focus on your own feelings and take the next step forward when you want something more.

“As a rule, the practice becomes more difficult gradually, step by step,” says Vladimir Chursin, a leading hatha yoga instructor at the Federation of Yoga network of centers. - If you practice regularly, development is inevitable. Let's say today you did pashchimottanasana with a very slight slope, tomorrow - with a little more, the day after tomorrow - with a fairly deep one. That is, the practice has become more complicated in itself. But to force things by performing some difficult asanas, simply because they are done by a neighbor in the hall, I categorically do not advise. Yoga does not tolerate feats. The main feat is regular classes.

How to complicate practice correctly

• Increase the time you hold asanas.
• Master more complex, acrobatic elements. This is just as important as trying to stay longer in the poses. And development in both directions usually occurs in parallel. Pashchimottanasana, for example, will first become deeper, and then longer. But the balances will gradually become more complicated. Let's say that at first you will do a twisted kagasana, then a twisted kagasana with legs apart, then a twisted kagasana with straightened legs apart, and so on.
• Master the wisdom. Contrary to popular belief, these are not only specially folded fingers. And any position in asanas, which normalizes the flow of energy and activates the nerve centers in the body. From this point of view, any inverted asana is already mudra.
• Embed in the practice of pranayama. “It’s worth doing this only when you start practicing yoga regularly: pranayamas cannot be performed occasionally,” says Vladimir Chursin. “Master them gradually, starting with the simplest techniques, and smoothly, slowly complicating.”

The instructor reminds that any major changes in practice, they require, if not direct instructions from the teacher, then at least his recommendations. Master any complex technique under the guidance of an expert you trust. This applies to both yoga practice and fitness training.

Ecology of life. While training for hours in the gym, many simply dream that playing sports would not take so much time and money. The solution to both problems is training at home.

Working out for hours in the gym, many simply dream that playing sports would not take so much time and money. The solution to both problems is training at home. And about one of the easiest to perform, but very effective exercise for the muscles of the press will be discussed.

The Planck exercise is a static exercise that can be performed almost anywhere you find 2 meters of free space on the floor or rug. This type of training differs from the usual dynamic one in that you are constantly working with tense muscle for some time, loading it as much as possible. One of the most important points isometric (static) exercise is that it requires a minimum amount of time to complete.

1) PLANK WITH LEG RAISED- by reducing the area of ​​​​support, the load on the abdominal muscles increases markedly.

VERSION: stand on your elbows, as you would with a regular plank. Draw in your stomach, make your lower back flat. Without changing the position of the body, lift one leg up. Stay in this position for as long as you can. Rest and then repeat with the other leg.

WHEN TO DO: You can stand in a regular plank for a minute - go to this option.

2) PLANK WITH A RAISED ARM- a more difficult option - standing on one hand is even more difficult.

VERSION: Get into a regular plank position with your back locked and your stomach in. Keeping the position of the legs and body, stretch one arm forward. Stay in this position for as long as you can. Rest and then repeat with the other hand.

WHEN TO DO: you can stand for a minute in the bar with a raised leg - go to this option.

3) COMPLICATED SIDE PLANK WORKS: lateral part of the cortex, thigh muscles.

KEY DIFFERENCE: this is a completely different kind of bar, but in our chain it is the most difficult.

VERSION: lie on your side, connecting and straightening your legs. They should form a straight line with the body. Place your left forearm on the floor (elbow - exactly under shoulder joint). Raise your right leg up, your left arm over you. Stay in this position for as long as you can. Rest and repeat, turning to the other side.

WHEN TO DO: as additional exercise to the usual bar or its complicated options. published

In order to confidently master the support strokes (especially high and arched support) on calm water, after you have basically learned how to use them, try the following exercises.

• Partially fill the kayak with water to make it unstable. In this state, try to row forward, turn, make sharp turns.
• Accelerate a kayak partially filled with water, duck to the bow, and then brake hard. The water in the kayak will overflow into the nose, and the kayak will stand on the "candle". From this position, he can fall in any direction with approximately equal probability; hold it on the candle, deck up, for as long as you can.
• Ask a friend standing on the shore to raise the bow or stern of your kayak to the height of his height, and then sharply push you along the axis of the kayak forward and down. The kayak will dive deep and begin to surface, as if jumping from a waterfall or from the shore. In this position, he is quite unstable. Keep him on an even keel until he returns to his normal position. Pay attention to the fact that there is sufficient depth in the place you have chosen.
• Ask 1-2 comrades standing in shallow water or swimming nearby to take your kayak by the stern and, without warning, sharply heel it in one direction or the other, trying to turn it over. Your task is to keep the kayak on an even keel. If your comrades have reached their goal, have them release you and allow you to get up, and then continue the exercise. This exercise is called "playing in Losevo" - the famous Losevo grebes act on a kayak in much the same way, but, unlike your comrades, they do it without interruptions.

ESKIMOS REVOLUTION "SCREW"

The mechanics of the coup "screw". Exercises and advice. One-hit coup.

This method of the Eskimo rollover, as has already been said, is nothing but the limiting case of a support. It does not require oar interception and fits into normal rowing more naturally than a "lever" flip. But this is a much more complex movement associated with rotation in two planes. Therefore, to explain it "from scratch" is quite difficult. The most reliable option for learning this technique is to gradually develop a deep arc support, bringing the boat to 180 °. But this method takes a lot of time.

In addition to the objective complexity of this technique, there are at least two main types of technique for its implementation with an emphasis on different components. Finally, almost every instructor who teaches you this technique describes it in his own way and in his own frame of reference: one - in coordinates related to the shore, the other - relative to the boat, the third - relative to the rower's shoulders. So don't be surprised if you hear diametrically opposed instructions from two instructors. You will have to figure out for yourself whether they are related to different descriptions of the same movement or to really various options technology.

The mechanics of the coup "screw"

The main element of this technique, as well as all types of support and the Eskimo coup, is the so-called "hip jerk", or rather, the bending of the lower back. It is with this movement that you turn the boat itself over. All the differences between these techniques are related only to what the other half of your body is doing at this time.

If the "lever" roll is based on jet propulsion, then the "screw" roll (in its most complete and consistent version) is due to the inertia of your body and the kinematic limitations imposed by its design. To explain this, without delving into the wilds of theoretical mechanics, let's try to slowly perform an "upside down" flip.

• Stand sideways to a solid support and imagine that water is around you, and air is somewhere behind the bottom of the kayak. Get close to the bow of the kayak. Grasp the support with your hands.
• From this position, hold the body in a horizontal plane, in a circle with a center in the lumbar region. The body slides flat on the surface of the water, chest down (in the actual execution of the coup, respectively - up). Describe an arc of 90 degrees. 75°, 85°... is it a bit tight?
• Imagine what would happen if you could continue this movement further. You would go to the stern of the kayak, facing the deck. Naturally, you cannot take such a position.
• But you also cannot instantly stop in the middle position, since your body has a certain inertia. So it keeps moving, engaging what it's attached to - your hips and kayak. To follow him your hips forced flip 180° at this point!
• After that, you continue the circular movement of the body and approach the stern with your back. AT this exercise"on the contrary" you will find yourself under the stern of the kayak, face in the water. At the real coup you go out on the stern of the kayak, face up, and from here straighten the body to the normal position.