Popular cardio training for muscle building

41stPopular cardio training for muscle building
Warm-up (warm-up phase)
First variant - a popular cardio trainer for about 10-15 minutes
Second variant - "functional" warm-up, i.e. the use of rope (5-10 minutes) + dynamic stretching major joint structures (shoulders, hips, knees), i.e.e.g. circular motion forward and backward in the shoulder joint, rolling shoulders, hips rolling, "circling" knee squatting (5-10 minutes)
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First Squat (squat)
Basic rules for the implementation of squats: weight all the time rather on the heels, knees during the downward movement should not get ahead of the leaders in the vertical plane, an effort to push your hips as far back as you move down, back straight, shoulders pulled down and back, head straight, downward movement - touch, up - exhale.
The depth of the squat one where the hips and knees are in a horizontal plane
The execution time of exercise - 45 s (both for beginners and for advanced)
Pause - 15 s
Second Crank position Basic rules for the implementation of the crank position: with stretched arms, back in mild thoracic hypnosis (i.e. slightly back - NO sunken down!)
Tummy tucked in, pulled glottal muscles together, the head of the extension of the spine, look about half a meter in front of the body pad.
Option for beginners - "crank" position in position on the elbows, both feet on the mat








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