Spartacus Training is a set of exercises developed for Andy Whitfield, the main actor in the series "Spartacus. Blood and Sand ”. Thanks to its amazing effects, exercises have gained fame and today training is used by many sports enthusiasts. Below are the main principles of Spartacus training, a training plan and technical details for each exercise.

Spartacus traininggained popularity due to the tempting proportions between the length of training and the results achieved. A beautiful musculature was one of the basic requirements for an actor who played a leading role in a series about ancient Sparta.

Spartacus training - rules and effects of training

Due to many limitations that were put in front of the actor, such as a low level of body fat, while limiting the possibility of spending long time at the gym, the training plan had to be adjusted individually. The author of the training plan had to take into account the following conditions: short training time (45-60 minutes), 3-4 workouts a week, the ability to do exercises at any time and place without specialized equipment, and fast fat loss with the greatest possible increase in muscles.

The person who took up the challenge of developing the training was trainer Rachel Cosgrove. She made a plan with all the points, and the results of Andy Whitfield were proof of her success. It focused on the intensive work of each part of the muscles, but in such a way that during one exercise, the lower parts of the body rest while the upper parts are working, and vice versa. By using the so-called metabolic circuitry has chosen a set of exercises that maximizes the work of the muscles, despite the continuous work of the body, which results in rapid fat burning and building muscle mass.

Spartacus training - training plan

  1. Spartacus training should be performed 3 times a week (1 training day alternating with 1-2 days of rest).
  2. It consists of 10 exercises which together form one series. The training should consist of 3 series, which should not take more than 60 minutes. Each exercise should be performed for 60 seconds, and then immediately after completing one you should move on to the next.
  3. Rest is recommended between the whole timein series, but not longer than 2-3 minutes.
  4. Particularly when practicing on time, pay attention to the correct technique. Fewer repetitions performed technically correctly brings much better results and minimizes injuries than doing more, but incorrectly.

IMPORTANT!Never change the order of the exercises - their arrangement is not accidental. They are selected so that the upper and lower parts of the body work alternately. Therefore, during one exercise, the muscles will rest, which will work intensively on the next, etc.

Spartacus training - exercises

1. Dumbbell squat

We place the dumbbell vertically on one weight, then grab the other with both hands and lift it up to the height of the sternum, so that it touches the body. This position will help you keep your balance. Then, standing slightly apart (not much wider than the hip spacing), squat as low as possible with a second stop at the lowest point, and then straighten back to the starting position. Remember to look ahead (which will prevent the cervical spine), keep your back straight and rest your feet on the ground while squatting. People who have trouble doing the dumbbell squat can do this exercise without weight (and gradually add extra pounds over time).

2. Horizontal climbing

This exercise is nothing more than performing skip A ( alternating the highest knee lift) in the support. The starting position is supports with arms straight at elbows, shoulder-width apart. The spine, legs and head should be in one line, but keeping their natural curves, which, in particular, of the spine will prevent tensions or overloads. Then, alternately try to dynamically pull the knees towards the chest, each time returning to the starting position.

3. Squats with load lifting

Stand straight with your legs slightly apart (not much larger than shoulder width). Hold a dumbbell in one hand stretched out in front of you. We remember about a straight spine and a neutral position of the head. Then, while doing a slight squat, lean slightly forward, simultaneously lowering the dumbbell in an arc down, until you get a straight angle between your hand and the floor. When the load is between the calves, return to the starting position (straightening the legs and torso and lifting the arm with the weight in front of you). After 30 seconds, we change hands so that they both do the same job.

4. T-pumps

We get itdumbbells and position ourselves to the classic support - arms straight at the elbows, the whole body forms one line, hands shoulder-width apart. Then we perform a traditional push-up, and when you straighten (return to the starting position), twist your body to one side, while lifting your arm up. In this position, the body will resemble the letter "T". Repeat the exercise on the other side.

5. Jump jumps

Standing straight with legs hip-width apart, lunge with one foot forward to such a distance that the rear knee is bent at right angles (the other knee is obtuse). From this position, you need to jump up in such a way as to swap your legs in the air. We always remember about the correct positioning of the feet and straightened upper body.

6. Pulling dumbbells in the fall

Holding the dumbbells in lowered hands with slightly bent legs, lean forward until your back is parallel to the floor. Then we lift the weights vertically up until they almost touch the chest, then return to the previous position. We remember that the movement should be smooth, because with vigorous (torn) movements, we can get overloaded and injured.

7. Side lunges with dumbbells

We start standing straight with your legs shoulder-width apart and your arms along the body. Then, with dumbbells in your hands, make a large lunge to the left, while squatting, placing weights on both sides of the bent leg. We remember that the spine should be straight and the foot on which we squatted should touch the floor with its entire surface. In 30 seconds, try to do as many repetitions as possible on one side, and then for another 30 seconds on the other.

8. Dumbbell pull-ups to the chest

Holding dumbbells in both hands, set yourself in a position like for a classic push-up. Then we pull dumbbells alternately to the chest (the weight must be close to the body), trying to raise the elbows as high as possible. This technique will ensure that both the chest and back muscles are engaged.

9. Weighted lunges with twisted torso

Holding the dumbbell with both hands at chest level (weight and elbows close to the body) lunge forward so that the rear knee touches the ground and the front knee bends at right angles. At the same time, we twist the arms and head 90 degrees towards the front leg. Return to the starting position and repeat the exercise analogically to the other side.

10.Standing dumbbell press

Standing with slightly bent legs at the knees and a straight spine, hold the dumbbells in front of you in both hands. The load should be at shoulder height and parallel to the floor. Then, smoothly, straighten your arms and legs, pushing the weights vertically upwards. Once they have reached the highest position, we return to the basic position.

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ABC of exercises