Exercises
See your body change quickly and qualitatively!
EXERCISES
Which part of your body do you want to strengthen?
SELECT A BODY PART
EXERCISES
SQUAT
TRAINED MUSCLES
Leg extensor, leg flexor, buttocks
DIFFICULTY
MEDIUM
EXERCISE PROCEDURE
STARTING POSITION
Feet shoulder width apart, toes slightly pointed outward, knee joint slightly
END POSITION
Lower your body until your knee joint is in line above the toes, heels on the ground, back is flat
VARIATION
Deep Squat
LEGS / BUTTOCKS
ONE-LEG STAND
TRAINED MUSCLES
Hip flexor, lower abdomen
DIFFICULTY
HARD
EXERCISE PROCEDURE
Stand on one leg, free leg bent 90° in hip and knee joint, hands on hips
LEGS / ABS
FORWARD LUNGE
TRAINED MUSCLES
Buttocks, leg extensor, leg flexor
DIFFICULTY
HARD
EXERCISE PROCEDURE
STARTING POSITION
Front foot is about 1/2 body lenghts in front of the rare foot, hands on hips, feet parallel
END POSITION
Lower your body until your front thigh is parallel and the rear vertical to the ground, upper bodyis upright
LEGS / BUTTOCKS
SUMO SQUAT
TRAINED MUSCLES
Leg extensor, leg flexor, buttocks
DIFFICULTY
MEDIUM
EXERCISE PROCEDURE
STARTING POSITION
Feet shoulder width apart, toes slightly pointed outward, knee joint slightly bent
END POSITION
Knee is bent in line above the toes, heels on the ground, back is flat
LEGS / BUTTOCKS
ONE-LEG STAND (side)
TRAINED MUSCLES
Adductors
DIFFICULTY
HARD
EXERCISE PROCEDURE
Stand on one leg, free leg extended at about 45° abduction to the side, hands on hip
LEGS
LATERAL LUNGE
TRAINED MUSCLES
Adductors, buttocks, leg extensor, leg flexor
DIFFICULTY
MEDIUM
EXERCISE PROCEDURE
STARTING POSITION
Wide straddle, toes slightly pointed outward, hands on hips
END POSITION
Lunge to the side, so that the knee joint on this side is bent in a line above the toes, upper body is upright
LEGS / BUTTOCKS
TRICEPS
TRAINED MUSCLES
Triceps, Latissimus
DIFFICULTY
EASY
EXERCISE PROCEDURE
Stand on one leg, free leg bent 90° in Legs slightly bent, upper body with flat back slightly bent forward, arms are straight and point backwards
TRICEPS
CRUNCHES
TRAINED MUSCLES
Abdominals
DIFFICULTY
EASY
EXERCISE PROCEDURE
STARTING POSITION
Legs slightly bent, contract abdominals
END POSITION
Upper body is flexed
ABS
KNEE-CROSS CRUNCHES
TRAINED MUSCLES
Oblique abdominals
DIFFICULTY
HARD
EXERCISE PROCEDURE
STARTING POSITION
Stand on one leg
END POSITION
Raise one knee and lower your opposite elbow diagonally towards it
ABS
BICEPS
TRAINED MUSCLES
Biceps
DIFFICULTY
EASY
EXERCISE PROCEDURE
Legs slightly bent, upper body with flat back slightly bent forward, arms bent in front of the chest
BICEPS
SHOULDER ROTATION
TRAINED MUSCLES
Rotator cuff muscles
DIFFICULTY
MEDIUM
EXERCISE PROCEDURE
Upper arms slightly abducted to the side, elbow joints bent 90°, finger toes point to the side
UPPER BACK
BODY ROTATION
TRAINED MUSCLES
Oblique abdominals
DIFFICULTY
MEDIUM
EXERCISE PROCEDURE
START POSITION
Legs slightly bent, arms slightly bent in elbow joints, arms lifted to the side and form a horizontal line
END POSITION
Torso is rotated around the vertical axis while pelvis remains fixed
ABS
BUTTERFLY REVERSE
TRAINED MUSCLES
Rhomboid muscles, retral shoulder muscles
DIFFICULTY
EASY
EXERCISE PROCEDURE
Upper arms form a horizontal line, keep your shoulder blades together, reverse your arms to the maximux
UPPER BACK
PALM PRESS
TRAINED MUSCLES
Chest muscles
DIFFICULTY
EASY
EXERCISE PROCEDURE
Press palms of your hands together in front of your chest
CHEST
TISCHHALTE
TRAINED MUSCLES
Back extensor, rhomnoid muscles
DIFFICULTY
MEDIUM
EXERCISE PROCEDURE
START POSITION
Shoulder axis and spine are parallel to the ground, head is held in extension of the spine, keep your shoulder baldes together, legs slightly bent
END POSITION
Arms held in extension of the upper body
LOWER BACK
BUTTERRFLY REVERSE DIAGONAL
TRAINED MUSCLES
Rhomboid muscles, retral shoulder muscles
DIFFICULTY
MEDIUM
EXERCISE PROCEDURE
Arms diagonal, keep your shoulder blades together, reverse arms to the maximum
UPPER BACK
KNEE PRESS
TRAINED MUSCLES
Abductors, chest muscles
DIFFICULTY
MEDIUM
EXERCISE PROCEDURE
Legs are bent, upper body with flat back slightly bent forward, press your knees together with your hands and counteract with your knees
CHEST
ARCH BACK
TRAINED MUSCLES
Back extensor
DIFFICULTY
EASY
EXERCISE PROCEDURE
Legs slightly bent, arch the back, contract abdominals
LOWER BACK
