If you plan to return to the training in the hall after the break, be sure to include these exercises in your sport plan. They are aimed at all muscle groups, increase the endurance of the body and develop coordination of movements.

Gluteal bridge with bench press.

Lie on your back, pick up dumbbells. Align forearms perpendicular to the floor. Raise the pelvis in such a way that the hips and body form a straight line, straighten straight arms with dumbbells.

Thrust dumbbell in slope.

This exercise can be performed both in the gym and at home. Take the projectile in one hand, the second hold behind your back or on the bench. Slightly bend forward and gently pull the projectile to the belt. After completing all the movements on one hand, take on another.

Mahi weight.

Take the shell with both hands, and put the feet at the width of the shoulders. In this case, the knees should be slightly bent and the pelvis back. Straighten your legs and push the weight forward, lifting it over your head. Note that the movements must be carried out with the help of the hip joints, by reducing the gluteal muscles.

Twisting with a dumbbell.

Another effective exercise for training endurance. Lay down on your back, fix the feet on the floor. Holding the dumbbell with both hands, raise the projectile upward, and then tear off the blades from the rug, performing twisting.

To complicate the exercise, you can keep your feet raised.

Thrust with dumbbells on straight legs.

Such an exercise can be performed not only with dumbbells, but also with a barbell. Slightly bend the knees and, keeping the projectile close to the legs, perform a slope forward. At the same time, try not to round your back.

We are confident that with such training you will very quickly regain muscle tone and have time to lose weight by the New Year.

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