Walter Lewis

Medical harness pulls.
This exercise involves the shoulders and pectoral muscles.

Performing Techniques

• Take a medical tourniquet in both hands. Lower them in front of you, straightening them at the elbow joint.
• Make short movements with your hands to the sides at the same time. Gradually raise your arms up to a level above your head and then return them back down to the starting position.
  Perform each exercise according to your physical fitness and training goals.

Alternative exercises with other objects
Let’s look at some statodynamic exercises. Statodynamics is exposure to slowly contracting fibers to improve the aerobic capacity of the body and develop strength.

For this load, you can perform exercises with free weight, using improvised objects:

• a bottle of water;
• a stool;
• a soccer ball.

Squats with a bottle of water
This exercise works legs, arms and torso.

Technique

• Take a bottle of water in your hands with a volume of 5 liters.
• Place your feet wider than shoulder level, turn your toes to the sides.
• Perform squats holding the bottle in front of you.
• Do squats slowly, especially slowly try to return to the starting position when straightening the knee joint.
• Do not straighten your knees all the way so as not to block the ligament apparatus.

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Lunges
Technique

• Stand up straight, with your feet slightly lower than your shoulders, hands at your waist.
• Lunge, put your left leg far forward and bend it at the knee, leave the other leg straight.
• Your hands should still be at your waist.
• In this position perform several springing movements.
• Return to the starting position.
• Perform a lunge on the other leg.

Do 10-15 repetitions, alternating legs.

Why is it important to pump lower abs?
The first benefit of pumping is that this type of exercise allows you to strengthen the muscles that support the lower body, including the hips and buttocks. Strong lower abs help improve speed, flexibility and coordination of movement.

In addition, you can improve your posture and reduce the risk of exercise-related injuries because the pelvis is maintained in a normal position and tension in the lower back is reduced.

One of the main benefits of a well-developed lower abs is increased functionality, as these muscles play a key role in the overall stability and balance of the body. The body serves as a kind of stable element, strengthening these muscles helps improve coordination of movement, as well as reducing the risk of injury and increasing performance when exercising.

In general, lower abs are an important element of overall fitness, so pay attention to them at least once or twice a week.

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How to get maximum benefit and avoid injuries?

• Start with a small number of repetitions. Do not try to perform many pull-ups at once if you have just started training. Two or three times at the first stages is enough. When you get the hang of it, you can gradually increase the load.
• Carefully study the technique. Rocky pull-ups require proper technique, just like any other exercise. Keep your head straight, don’t rock your body and don’t use your legs for push ups. If you are unsure of your strength, ask a professional trainer for help.
• Breathe correctly. Do not forget to breathe during the exercise. Remember, inhale on effort, exhale on relaxation.
• Exercise regularly. Training should be a regular part of your life for maximum results. Rocky pull-ups will require you to have good stamina.
• Vary the level of difficulty. To get the most benefit from Rocky pull-ups, you can vary the difficulty level. For example, if you find it too difficult to do pull-ups right away, you can start with a rubber band or using leg rests. Gradually increase the difficulty by using less assistance or doing more reps.
• Make the exercises varied. Although Rocky pull-ups are a great exercise for developing upper body strength, they shouldn’t be the only exercise in your workout. Add push-ups or barbell presses, for example, to your plan.
• Rest. The body needs to recover from the workout. Don’t overdo the Rocky pull-ups and give yourself plenty of time to rest.

Rocky pull-ups are a great exercise for developing upper body strength and endurance. Proper technique, regular training, and varying levels of difficulty will help you get the most out of this exercise. Don’t forget about proper nutrition and recovery, which are also important for reaching your goals.

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What should you pay attention to?

• Prepare your uniform and mat. You must be comfortable.
• Pay attention to your breathing and body sensations.
• Keep a calm tempo. Exercise smoothly, without jerks. Feel how the load is transferred from one muscle to another.
• Concentrate on movements, control your technique and body.

Before you start, be sure to assess your level of training and do not try to outdo yourself: listen to yourself and choose the optimal load.

Set of exercises for graceful hands

For a good result it is necessary to dedicate several days a week to training. Perform each movement according to the recommendations and follow the technique. In Pilates, quality, not quantity of exercises is important.

Abduction
How to do it

• Lie on your back, bend your knees hip-width apart, raise your hands up in front of you.
• As you inhale stretch your fingers up and pull your hands back without touching the floor.
• As you exhale, return to the starting position.
• As you pull your arms back, make sure your lower back does not come off the floor.

Repeat 10 times.

Arms out to the side
Technique

• Lie on back, bend knees at hip-width apart, stretch arms up.
• As you inhale, put your arms to your sides.
• As you exhale return to the starting position.
• Control the position of the lower back: it should not come off the floor.

Do 10 times.

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