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About Everything Wiki » Fitness » Pumping: a complex with one dumbbell for a steep load on the legs and body

Pumping: a complex with one dumbbell for a steep load on the legs and body

07 Jun 2023, 12:03, parser
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For this complex you will need one dumbbell with round pancakes. The projectile should roll easily on the floor. A timer and a non-slip mat for training will also come in handy.

How to do a workout

If this complex is the first thing you do in training, it's better to warm up first. Perform joint gymnastics: twist the limbs, make bends and turns of the body.

Then do 10-12 squats and jumps "legs together — legs apart", the exercise "climber" and you can start the complex.

It consists of three exercises:

  1. Kneeling and jumping out.
  2. "Frog" and the way forward.
  3. Bringing the knee to the chest in a prone position.

Perform the first movement for 30 seconds, then rest for the next 15 seconds and move on to the second. So finish one lap. It will take two minutes and 15 seconds.

Then rest for 45 seconds and start again, but this time do the last two exercises on the other side.

Complete six laps. The whole workout will take 18 minutes, but during this time you will have time to properly load your hips, arms and especially the muscles of the body. And due to a high pulse — burn more calories.

How to do exercises

Kneeling and jumping out

Put a dumbbell on a pancake, kneel down in front of her. Put your legs back one at a time, going into a squat. Take a dumbbell and jump up. Then drop back into a squat, put the projectile on the floor and return to your knees. Repeat the exercise again.

"Frog" and lunge forward

Get on all fours with one hand on a dumbbell, lift your knees off the floor — this is the starting position.

Feed the pelvis back, straightening your arms. Then swing forward and raise the projectile arm and the opposite leg. Resting on the floor with the palm of your hand and the second foot, pull the free leg forward, and then return to the starting position and repeat.

During the first interval, do this exercise with your right hand on a dumbbell, and in the next round — with your left. Alternate them every other time.

Bringing the knee to the chest in the plank

Stand at point-blank range lying down, put one hand on the dumbbell, and lift the opposite leg. If you feel insecure, you can leave your foot on the floor.

Bring your hand forward with dumbbells, rolling the projectile across the floor. Move in a range that feels comfortable and allows you to get your arm back without shoulder pain. Then bend the raised leg at the knee and bring it to the dumbbell.

Return to the starting position and repeat. Throughout the exercise, make sure that the lower back does not sag. Strain your abs and buttocks.

Share your impressions of the workout. Did you manage to complete all the exercises?

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