Strength gymnastics contains exercises that give a load on different muscle groups. The effect is achieved due to the resistance of different muscles. In general, it is possible to name almost any kind of weightlifting. For classes, no tools are required, so you can train at home.
Fundamentals and benefits of power gymnastics
To achieve the desired effect of training, it is important to practice regularly. Great importance in the successful outcome is the correct position of the body and breathing. It is important that the muscles that do not participate in performing this or that exercise were relaxed. To improve the effect and reduce the risk of injury, it is recommended to stretch at the beginning and at the end of the workout. Strength gymnastics is suitable for women with different levels of physical fitness. It can be used for individual training, as well as include in any sport. The advantages include a lack of a strong load on the spine and joints, which means that the risk of injury is reduced to zero. With regular training you can get rid of excess weight, improve flexibility and coordination of movements.
Complex of strength exercises
- Exercise for the chest . Stand on your knees and lower your buttocks on your heels. Hand your hands behind your back, and fasten the hands to the lock. Keep your back straight and keep your shoulders down. Raise your hands to the maximum height and lower them down. Do about 20 times.
- Exercise for the buttocks . Stand on all fours. Tear the left leg off the floor and pull the knee toward the opposite elbow. Do about 20 times and repeat the same with the other leg.
- Exercise for the feet . Lie on your back, put your hands under your buttocks, and lift your feet up to the right angle. Spread your legs apart, and then cross. This exercise of strength training is also called "scissors". It is important to ensure that the loin is firmly pressed to the floor. Do about 20 times.
- Exercise for the abdomen and arms . Stand on all fours and carry the load forward so that the body to the knees formed a straight line. Stretch the abdomen and watch your back. Stay in this position for a minute, this is the so-called "bar". Now go down until the forehead reaches the floor. Do about 10 times.
To increase the load, you can use different weighting agents, which are attached to the legs or hands. Thanks to this, the benefit increases, as the metabolism is accelerated, and calories are burned.