Instructions
for the exercise 1, it is to make the most of répétitions possible in sixty seconds by lifting a kettlebell or a haltère 20 kg (more if you get there). Reinstall-you 60 seconds. Repeat the exercise three times by reducing the weight at each time (4 séries in total). Procédez of the même manière for exercises 2 and 3, in commençant with a heavy load and by reducing the weight as and at measure. For exercise 4, wear a bar of haltères chargée at 40 kg as long as possible (decrease the weight if you get soft). For exercise 5, hold the position of the dashboard as long as possible, only once.
The Goblet SQUAT
The feet a little more écartés that the width of the épaules, take the kettlebell at two hands by the poignée. While maintaining the natural curvature of your back, move your hips, bend your knees and alight at as low as possible. Straighten-you and return to the position of départ. Répétez the exercise.
THE PUSH PRESS
Standing, lift two kettlebells or haltères at height of your épaules. Bend the knees and stretch the arm quickly toward the sky using the bottom of your body to maintain the weight above your print head assembly. The Relâchez kettlebells or haltères. Répétez the exercise.
THE KETTLEBELL SWING
The feet a little more écartés that the width of the épaules, install a kettlebell on the floor in front of you. Grasp it at two hands and bring it between your legs. Tilt your hips forward with force, and the arm still outstretched, élevez-at the height of your chest. Répétez the pendulum motion.
THE OVERHEAD HOLD
Install a bar on a bracket and add a disk of 10 kg of each side (the weight should be approximately 40 kg by counting the bar). Écartez your feet at width of épaules and push upwards in keeping your elbows high and your épaules bass. Hold the pause as long as possible.
THE DASHBOARD
Put yourself in the position of the dashboard in you étirant the more possible. Contract the ABS and the glute muscles, press your elbows against the ground and keep the party supérieure of your back toward the ceiling. Hold the pause as long as possible, up at what you feel you fléchissez.
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