Depending on your preparation level, do all exercises in 3-4 approaches. For squatting, you will need 12 repetitions for pushing – 10 repetitions, for traction – for 12 repetitions on both sides, for hard traction – 10 repetitions. Relax between exercises for 30-60 seconds and approaches for 1-2 minutes.
Squatting. This is one of the most powerful exercises in the whole body. Strengthens the legs, hips, body and waist.
Push -UPS. A basic exercise for the upper body. At the same time, Pushs do not require any equipment.
Traction. They strengthen their backs, shoulders and chard, improve posture. They also increase the power of the grip.
Stannaya traction. A strong exercise using the entire back chain: Popliteal tendons, hips, waist, body. Therefore, you will develop a functional power to remove, move and move something. In addition, it increases the deadline, reduces the load at the lower back.
News -law materials cannot be equalized to the doctor’s prescription. Consult a specialist before deciding.
Source: Ferra
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