Every year, for 9 days of a festive marathon with Olivier salad and fried chicken, people are actively gaining weight, and then, in a panic, they begin to lose weight and get rid of the achieved results. But a hunger strike will not help here. Only balanced nutrition and competent fitness can save the situation. And in order for the motivation for training to be at the proper level, it is necessary to play sports in pairs.
A new unique set of exercises from the TV presenter, Miss Sport 2012, specialist in the preparation of Olympic national teams, Anna Milyaeva, was developed for training with her soulmate. The peculiarity of this training is that each partner strengthens exactly that muscle group, which is a priority for him.
Anna Milyaeva, Miss Sport 2012, Olympic team training specialist:
- Classes in pairs should not be a mirror image. A girl cannot do the same exercises as a man, even if adjusted for weight. Coming to the hall, representatives of different genders pursue different goals: a man seeks to swing his chest and arms, girls - to strengthen their hips and get rid of the hated sides. That is why in the new set of exercises we have combined paired work on different muscle groups of partners.
A couple for Anna in this complex was her friend - artist and musician Dmitry Kalashnikov, who knows firsthand what regular training and sports results are.
Dmitry Kalashnikov, artist and musician:
- My way of life cannot be called correct. There is no schedule or mode in it. Perhaps, except for fitness - three times a week. And it is the regularity of training that allows me to be in shape. I can admit that frequent visits to the gym have already become a burden, but my job obliges me to maintain my body at the proper level. At the same time, I get real pleasure from fitness if I do not one-on-one with a trainer, but together with my friends. Especially if the friend is a beautiful girl.
A set of fitness exercises for two:
Exercise 1
They work: she has the muscles of the legs, he has the muscles of the arms and chest.
Starting position:
He: lying on a bench, arms raised up.
She: standing, slightly tilting the body forward. Press and buttocks are tense, palms rest on the palm of the partner.
Action:
He: while inhaling, bends his arms at the elbows and lowers them just below the level of the bench.
She: Leaning on the palms of her partner, she does squats at an angle of 90 degrees, maintaining the correct position of the back.
Both: He - on exhalation, straightens his arms at the elbows, returning to the starting position. She - on exhalation, returning to the starting position, creates maximum resistance for the partner (due to the support in his palm) when straightening his arms up.
Dosage: 20 times. [/ b]
Exercise 2
They work: she has abdominal muscles, he has leg muscles.
Starting position:
He: standing, feet shoulder-width apart, feet parallel.
She: lying on her back, legs straight up, hands grab the area of his shins or ankles.
Action:
He: pushing her legs forward, while inhaling, he does squats at an angle of 90 degrees. On exhalation, it returns to its original position.
She: while inhaling, she lowers her legs down to an angle of 30 degrees from the floor, while exhaling, straining her abdominal muscles as much as possible, at the same time with her partner she returns to the starting position.
Dosage: 25-30 times.
Exercise # 3
They work: she has the muscles of the inner thigh, he has the muscles of the arms.
Starting position:
He: standing, feet shoulder-width apart. Palms between the feet of a partner.
She: lying on her back, legs straight up.
Action:
He: while inhaling, spreads his arms to the sides, maintaining an emphasis on her inner feet. On exhalation, straining the outer surface of the arms, it resists the partner's feet, making it difficult for her to return her legs to their original position.
She: while inhaling, spreads her legs to the sides. On exhalation, straining the inner thighs, he tries to return his legs to their original position. Due to the pressure of her partner on her insides of her feet, she will feel intense tension in her inner thighs.
Dosage: 30 times.
Exercise 4
Work: both have abdominal muscles
Starting position:
He and she: sitting, knees bent.
Action:
While inhaling, lower the body down, putting your hands (with / without the ball) behind your head. As you exhale, contracting the abdominal muscles, return to the starting position and pass the ball to your partner.
Dosage: 35 times.
Exercise 5
They work: she has the buttocks and hamstrings, he has the front and back of the thighs.
Starting position:
He: standing, legs apart, holding the partner's hands.
She: standing on the right leg, taking the left back.
Action:
He: on inhalation, performs a lunge with the right leg back. On exhalation, it returns to its original position.
She: On inhalation, she performs a squat on the supporting leg, pulling the pelvis as far back as possible and performing a forward bend of the body. On exhalation, it returns to its original position.
Dosage: 20 times for each leg.
* return to the starting position in each exercise occurs simultaneously with the partner.
Thus, these simple exercises will allow you and your significant other not only to return to excellent physical shape after the New Year holidays, but also to maximize the relationship and increase trust between you and your partner. After all, as you know, joint fitness classes are one of the best types of not only physical, but also emotional therapy!
