Alexander Popenko, speed skating coach of Moscow health club First&Only and CCM, told socialbites.ca about exercises that will help you quickly tone your body, strengthen muscles and lose weight.
Popenko noted the benefits of conventional push-ups, but stressed the importance of technique. “Starting position – hands shoulder-width apart, back straight without bending the waist. In this position, the quadriceps and abdominal muscles should be tense. We go down slowly, bring the shoulder blades together and return to the starting position because of the pectoral muscles and triceps,” he advised.
After push-ups, the specialist suggested switching to a static bar.
Another exercise you can do at home without the need for any additional equipment is the reverse plank (face up). “General advice: keep your arms slightly wider than your shoulders, palms forward. As you rise to the bar, slightly bend the pelvis and try to keep the feet completely on the floor, ”Popenko said.
It is recommended to complete the workout with classic squats. “Spread your feet shoulder-width apart and make sure your feet are in line with your hips. If done correctly, you will feel that the gluteal muscles are involved, ”the fitness trainer emphasized.
These exercises should be alternated with sets, doing three repetitions. The execution time is 40 seconds for each.