General development exercises proposed by trainers Ada Jakimowicz and Marcin Markiewicz can be easily done at home. Exercises are designed to stimulate the whole body to move, reduce backache, help you lose weight and strengthen all muscles. Learn examples of general development exercises from the book Adios Kilogramos by the Zwierciadło publishing house. Wformie24.pl took the patronage over this publication.
General development exercisesare intended for everyone who wants to stay he althy, fit and avoid back pain. They do not require additional tools, so you can easily make them at home. Exercise stimulates all the muscles in the body to work, increases the range of motion in the joints and improves overall fitness. They are a perfect complement to cardio training, thus accelerating fat burning.
The following general development exercises were developed by two trainers and physiotherapists - Ada Jakimowicz and Marcin Markiewicz. On a daily basis they specialize in, inter alia, in medical and rehabilitation training, so you can be sure that the exercises are safe and effective.
Exercise 1.
Bend and touch the opposite foot with your toes. Straighten up and, opening your chest, extend your hand behind you.
Exercise 2.
Lie face down on the floor. Stretch your arms out in front of you, lift your chest off the ground and bend your elbows towards your back.
Exercise 3.
Do a squat. On the exhale, straighten up by climbing on your toes. You can hold dumbbells in your hands to make it difficult.
See also: FBW (Full Body Workout) training - plan for beginners and advanced
This will be useful to youHow to exercise?
The suggested exercises can be performed one after the other as part of general development training.
The rules are as follows: repeat each exercise12 times(when divided into pages, 12 times for each side). Workout3 times a week , make a break for at least 1 day between workouts.
Remember to warm up before training and stretch your muscles after exercise - it's very important! If you do not stretch your muscles, they will remain tense and you will not feel any reliefpain relief. You may also feel more sore.
Exercise 4.
Plank on straight arms. Raise your right arm and left leg simultaneously. Hold for 2-3 seconds, lower it. Repeat over to the other side.
Exercise 5.
Lie down on your stomach. Alternately lift your right arm and left leg, and vice versa.
This will be useful to youDo you want to lose weight?
In addition to general development exercises, train aerobics, i.e. activities that raise your heart rate. It can be a stepper, cross trainer, exercise bike, skipping rope, swimming, running.
Do your cardio training between the days of your general development training.
Exercise 6.
Lie on your back, bend your legs at the knees. Extend your arms along the body or cross them over your chest. As you exhale, tighten your buttocks and lift your pelvis up. With a breath in, lower it.
Exercise 7.
Stand up straight, pull your stomach in, straighten your back. Inhale, take a step forward and bend both knees at a right angle. At the same time stretch your arms up. With the exhale, return to the starting position.
Exercise 8.
Make a plank. Raise your straightened arm forward. Make a circular backward motion with your hand and then return to the starting position without bending your arm at the elbow joint.
For more exercise sets, as well as a 90-day diet program, see the book "Adios Kilogramos" by Zwierciadło. The guide contains recipes of dietitian Katarzyna Błażejewska-Stuhr and several types of training that, combined together, will help you lose weight quickly.
