Grueling workouts and that high. How not to lose motivation after a grueling workout? Workout with lunges and pull-ups

Before each workout, do a joint warm-up and dynamic stretching to warm up and activate your muscles. After training, also do not forget about, Special attention pay attention to the muscles that worked.

1. Bodyweight training

This workout is suitable for those who do not have access to free weights at all. It helps to work the muscles of the arms and chest, hips and buttocks, and improve endurance.

This seemingly easy complex becomes a real challenge if you perform it many times and do not rest between approaches.

• Sprint 200 meters.
• 10 push-ups.

• 10 “climbing” exercises.

Perform the complex as many times as you can in 15 minutes, try not to rest between exercises.

2. Training to work out the main muscle groups

This is a tough routine that hits your triceps and chest, thighs and core, pumps up your stamina and just leaves you exhausted in a puddle of sweat. Besides push-ups, there are only two exercises in this workout.

• Burpee

• Jump Squats

Complex structure

1. 50 burpees.
2. 50 jump squats.
3. 40 push-ups.
4. 40 jump squats.
5. 30 burpees.
6. 30 jump squats.
7. 20 push-ups.
8. 20 jump squats.
9. 10 burpees.
10. 10 jump squats.

It's okay if you can't do 40 push-ups or jumping jacks in a row. Just do it until your muscles fail, then rest a little and continue. The main thing is not to delay the rest, the complex should be very intense.

3. Training with lunges and pull-ups

If you have a pull-up bar, try this workout. It combines exercises for the upper and lower parts of the body: pull-ups pump up the muscles of the arms and back, and lunges in motion pump up the hips and buttocks.

You can perform pull-ups with any grip, strict or with a swing. If you don't know how to do pull-ups yet, you can use a rubber band or do eccentric pull-ups.

Walk 15 meters with lunges, then do pull-ups. Start with 10 pull-ups and in each subsequent approach reduce their number: lunges for 15 meters → 10 pull-ups → lunges for 15 meters → 9 pull-ups → lunges for 15 meters → 8 pull-ups and so on until one.

If you want to get a better workout on your legs and have access to free weights, you can do lunges with light dumbbells or a barbell plate held overhead.

4. Dumbbell workout

Each of the exercises pumps up several muscle groups at once, so this workout helps keep your whole body toned and doesn’t take much time.

• Reverse lunges, 10 times on each leg.

• Squats with dumbbell up press, 10-12 reps.

• One-arm dumbbell bench press, 10–12 reps per arm.

• Bent-over dumbbell rows, 10–12 reps.

Perform 2-3 circles. Rest between exercises - no more than 30 seconds.

If you don't have a bench press, do the same exercise on the floor.

5. Second workout with dumbbells

The workout pumps up the muscles of the core, buttocks and back surface hips, back, chest and triceps.

• Romanian deadlift with dumbbells - 12–15 repetitions.

• Lifting dumbbells in front of you and to the sides - 12–15 repetitions. Two lifts - one in front, one to the sides - count as one repetition.

• Dumbbell plank rows - 10–12 reps.

• Push-ups - until the muscles fail.

• Lying dumbbell overhead press - 10–12 reps.

Finish by performing a superset of 20 to 30 jump squats or rock climbers, rest for 30 seconds, and then perform as many as you can on one leg or arm.

6. Plyometric training

For this workout you will need dumbbells and a platform. Be sure to warm up before exercise to prepare your body for the plyometric challenge.

• Dumbbell Step Ups: 4 sets of 4-6 reps on each leg. As a height, you can use a stable chair, a bench in the park, or a cabinet in the gym.

• Jumping on a high stand (or other hill) - 4 sets of 4 repetitions.

• Jumping over obstacles - 4 sets of 4 jumps. As an obstacle, you can use buried tires, gym supports, or some other low objects that you can jump over.

Rest two minutes between sets.

7. Training with basic equipment

For this workout you will need a basic set of equipment that can be found in any gym: a barbell, dumbbells and a horizontal bar. If you work out at home, you can replace the barbell with dumbbells.

The workout is divided into three parts, in each of which you need to complete three circles.

Part 1

• Lunges in motion with a barbell on the back, 10 repetitions on each leg.

• Plyometric push-ups, 5-10 reps.

• Jumping on a pedestal, 5–10 reps. If there is no elevation, do long jumps.

Part 2

• Bulgarian split squats with dumbbells, 10 reps on each leg.

• Burpees, 10 reps.
• Pull-ups, 5 reps.

Part 3

• Pull-ups reverse grip, 5 reps.

• Jumping with alternating legs from a lunge, 10 repetitions on each leg.

• Romanian deadlift, 10 reps.

Of course, such workouts will not help you build a mountain of muscles, but they are quite suitable for maintaining good health. physical fitness and endurance, muscle tone and cardiovascular health.

This is also a great option for when you need to stay in shape, but there is no opportunity to go to a good gym.

Hate working out? Are you allergic to gyms and fitness centers? You shouldn't force your body. Just choose one of these types of activities - and lose weight without breaking a sweat!

If you can't stand any type physical exercise, perhaps you just haven’t found the right one yet - just for you. So leave your workouts alone and just find an activity that will improve your mood and help you stay in shape. Anything but sit: after all, prolonged sitting is associated with a higher risk of death from cancer, coronary disease heart, stroke, diabetes, kidney, lung and liver diseases.

But just because you're sitting too much doesn't mean you need to rush out and buy a gym membership. Do what you like! Here are a few options that you wouldn’t dare call exercises.

Play video games

Almost every popular gaming platform has fitness games that use motion tracking technology. Not only do they get you off the couch and moving, but they also serve as an activity that brings the whole family together.

Set up an obstacle course

This is one of the best types of outdoor activities that has a competitive element and a lot of fun. Find a pre-made site or create your own obstacle course. This may include jumping, balancing and even rock climbing. This fun pastime will take you back to your childhood days and wonderful memories of being carefree. And challenging yourself physically and mentally will help build confidence in overcoming other obstacles in life.

Play rounders

Swinging a bat is a great workout for your upper body, legs, and abs. And if you do this with friends or family members, for several hours physical activity will fly by unnoticed.

Jump rope

If you loved doing this as a child, then why not try it now, even though you are already quite an adult and respectable person? Jumping rope is one of the most effective training for the whole body at any age. In addition, the jump rope does not take up much space, you can take it with you anywhere and practice it whenever you want.

Communicate more with children

If you don't have children of your own yet, go to friends or relatives who do and offer to babysit. You will be very grateful for such an initiative, and you will have a unique chance to be one of the most best workouts. Children are like wind-up toys, they move without stopping. As we get older, we slow down and spend more time without moving at all. Playing outdoor games with your children will help you warm up, exercise your heart, and have a lot of fun.

Join a sports club

When you play a sport that you truly enjoy, you don't focus on the precision and quantity of exercises you do. But that doesn't mean they aren't useful! You can find it in almost every city sports clubs based on interests, often free or for a nominal fee. So whether you're a veteran champion looking to relive the glory days, or just want to have some fun, finding something for your level won't be difficult.

Sign up for a mermaid school

If you've ever wanted to be a mermaid or swim with them, this is great way make childhood dreams come true! This one is new and interesting view swimming appeared quite recently, but it already has a lot of fans. Swimming in a mermaid's tail is beautiful, interesting and good for your figure: such an activity will help you lose weight, reduce your waist and achieve perfect abs. It is suitable for both children and adults. Today there is special schools mermaids, where you can rent a beautiful tail, learn the basics of swimming and sign up for regular training.

Work on your facial muscles

Even on those days when you absolutely don’t feel like moving, you can lie down on the couch and give yourself a workout. How? Start with exercises for facial muscles that will help you look younger. Tension and relaxation of the facial muscles tightens, tones and strengthens the skin. The best thing is that these exercises can be performed anywhere and at any time, sitting or standing.

Exercise in bed

Instead of staring at the ceiling and wondering if it's time to get up, use this time to your advantage. In addition, an elastic bed mattress will relieve the tension in your back that you usually feel when doing exercises on the floor.

Dance

One hour of rhythmic movements to music will help burn up to 450 kilocalories. So feel free to play your favorite discs! You can use headphones so as not to disturb anyone, or vice versa, turn up the music louder.

Go ahead

Walking - great exercise. It does not require special equipment, special training or Gym. Using pedometer apps, you discipline yourself and immediately see the number of calories burned. Experts say to stay in shape you need to walk 10,000 steps every day.

Travel

Do you like to travel? Try challenging yourself to walk or jog 5km in every new city you visit. The opportunity to explore new places is exciting in itself, and after such a workout you will have the perfect excuse to treat yourself to local cuisine.

Box

Such exercises perfectly relieve tension and aggression, strengthen nervous system and burn calories.

Try Pilates

Pilates will help you stay in shape without extra effort. It perfectly strengthens the abs and buttocks, stretches muscles and shapes beautiful figure.

Earn money

Wouldn't you like to make a little money just for getting off the couch every once in a while? Surprisingly, there are even special applications for this that offer financial rewards every time you complete your workouts.

For example, the Sweatcoin app tracks your outdoor activity using your phone's accelerometer and GPS. Every step you take turns into an internal currency called Sweatcoins, which you can spend on sports gadgets, equipment and fitness classes, or donate your earnings to charity. And with the StepBet app you bet on how many steps you will take. Your money is combined with other players' money, and whoever completes the goal breaks the bank.

To prepare truly resilient, both physically and psychologically, soldiers, the armies of the world use the most difficult, grueling training. Each country has its own effective methods of training “universal soldiers”, taking into account the peculiarities of the mentality of the people around, the tactics of the potential enemy and the characteristics of the terrain. Fullpicture offers you to get acquainted with the most spectacular of them.

19 PHOTOS

1. China: Police academy cadets train in mud to improve their skills in disaster zones. (Photo: China Daily/REUTERS).
2. China: a soldier of the Chinese People's Army crawls on his bellies under fire and burning barbed wire. (Photo: China Daily/REUTERS).
3. China: hand-to-hand attack training. (Photo: China Daily/REUTERS).
4. China: training for holding your breath under water. (Photo: China Daily/REUTERS).
5. China: soldiers train outdoors in temperatures minus 30 degrees. (Photo: China Daily/REUTERS).
6. South Korea: Special Forces members train in icy water. (Photo: Kim Hong-Ji/REUTERS)
7. Latvia: A Canadian soldier goes under the ice during a NATO exercise. (Photo: Ints Kalnins/REUTERS).
8. South Korea: Korean and American Marines train in the mountains. (Photo: Lee Jae-Won/REUTERS)
9. Thailand: Marines The US participates in annual exercises with its Thai counterparts. During the exercise, they have the chance to drink the blood of a cobra. (Photo: Athit Perawongmetha/REUTERS)
10. USA: a soldier of the 10th Special Forces Group jumps with a parachute along with specially trained dog. (Photo: Manuel J. Martinez/US Air Force).
11. Japan: Self-Defense Forces soldiers practice landing from a cargo helicopter in a combat zone. (Photo: Yuya Shino/REUTERS).
12. Taiwan: After a nine-week Amphibian training program, a cadet crawls on his stomach with hands tied a distance of 46 meters over jagged coral and rocks. (Photo: Nicky Loh/REUTERS)
13. Belarus: a candidate for the elite special forces unit “maroon berets” goes through a very difficult obstacle course. (Photo: Vasily Fedosenko / Reuters).
14. Belarus: a maroon beret breaks through burning concrete blocks with its head. (Photo: Vasily Fedosenko / Reuters).
15. Israel: Soldiers from the Golani Brigade must run a 43-kilometer march to complete advanced endurance courses. (Photo: Baz Ratner/REUTERS).
16. Gaza Strip: Palestinian militants from the Al-Aqsa Martyrs' Brigade are training in anti-Israeli exercises. (Photo: Suhaib Salem/REUTERS).
17. Syria: Members of the Kurdish Liberation Army train on a ladder in the fire. (Photo: Rodi Said/REUTERS).
18. Iraq: A representative of the Shiite militia, the main driving force in countering the Islamic state, demonstrates his skills hand-to-hand combat at the graduation ceremony. (Photo: Alaa Al-Marjani/REUTERS).
19. Iraq: final exercises in the desert before graduation from the Shiite police academy (Photo: Alaa Al-Marjani/REUTERS).

Why do most people fail to lose excess weight? Why do the kilograms, lost with such difficulty, treacherously come back as soon as you relax for a while? Why does medicine still not have a unified approach to treating this disease? Why is there not a single good diet out of so many? And is there a way out? The author of this book, Doctor of Medical Sciences, nutritionist and psychotherapist Mikhail Ginzburg, is sure that there is! And in confirmation of this he cites the latest achievements of science, on the basis of which, in fact, his method of treatment was developed.

According to the author, what prevents people from losing weight is not laziness, not low willpower or “unbridled love for sweets,” but mistakes. Of which, perhaps the main one is sitting on a strict unbearable diet or exhausting yourself with excessive physical activity.

Therefore, down with diets, down with grueling workouts! They just get in the way. Everything is much simpler than it seems. Of course, if you do everything right from the very beginning! The author especially recommends reading this book to all those who are tired of struggling, who start and break down again, who are losing weight but cannot maintain the achieved result, all those who have been suffering from excess weight for years, those for whom excess weight has already led to complications, as well as everyone who is keenly interested in the structure of their own body, the structure of metabolism, natural healing and healthy eating, to all those who want, based on the knowledge of modern science, having found harmony with themselves, to live happily ever after!

From plump to skinny. Personal experience losing weight

My youth occurred during the era of perestroika. Meals in student dormitories: sandwiches with tea + canteen. Result: 90 kg with a height of 160 cm. Having developed this system, I lost almost 40 kg. By applying this simple strategy, which excludes diets and grueling workouts, in principle, anyone will effortlessly bring their weight back to normal.

This information is very valuable for those who monitor their health.

“Lyuska was a mare. A real mare, a horse of the Don breed. With a clear admixture of overseas noble blood. This was evidenced by his small beautiful head, chiseled legs, proportionally built body, and long thin neck. Lyuska had the same character.

Young, overly timid and unbalanced, she nevertheless managed to win a prestigious third place in major three-year-old competitions. She was predicted to have a good future. They predicted and prophesied. The half-sober groom was too lazy to “walk” her longer after a grueling workout.

I immediately put her in the stall, sweaty and hot. Another groom, equally young and equally not entirely sober, inadvertently gave her plenty of cold water to drink...”

Jane Doe believes. Believes that she is an anomaly, one of a kind. This has cost her dearly: Langard, a secret government agency, has been keeping her locked up for three years for the sake of its mysterious program. Strict regime, round-the-clock surveillance, grueling training, dozens of painful experiments.

And all this time, Jane Doe remains silent, afraid to give away her real name or spill the beans about her ability. But one day the whole truth about the Lengarda program is revealed to her: it is Jane Doe’s anomaly that lies at the heart of the monstrous conspiracy. And one wrong word from her, even said in a whisper, can lead to disaster.

Jane Doe will have to choose who to trust and desperately hope that this choice will not be the last of her life.

10 sports geniuses

The people whose lives are described in this book not only achieved great success in sports, they changed this world, influenced the worldview of entire generations, comparable to the influence of the most famous writers or politicians. Maybe some of the younger readers, after reading this book, will take up sports seriously and eventually become the new Pele, the new Irina Rodnina, Sergei Bubka or Michael Schumacher.

Or maybe he’ll think and decide that big sport– this is not for him. And one can hardly blame him for this. Because sport top level– this is the hardest work, exhausting, exhausting training, injuries, danger to health, and sometimes even to life.

Honor and glory to those who managed to follow this path to the end, withstood rivals and their own failures, and managed to subjugate an unruly and often cruel fate! The heroes of this book achieved their goal and therefore can rightfully be called sports geniuses...

The most important means of healing and treating the body.

That is why the book contains the best breathing techniques based on a holistic principle, that is, allowing you not only to lose weight, but also improve your appearance, increase energy and improve health, and forget about stress. These are practical, easy to use and effective programs will help you create a miracle.

So take a deep breath… “breathe out the excess weight” and enjoy a life filled with harmony and balance.

Slimness from childhood: how to give your child a beautiful figure

Excess weight Children don’t get it out of nowhere. There are always reasons for its appearance. The most common is overfeeding. The book will help mothers with advice on how to maintain a beautiful figure for their child from childhood, which is much easier than subjecting him to grueling diets and workouts all his life.

Girls consider the legs, waist, and stomach to be the most problematic areas. Many people start jogging to get their body back to normal. Of course, this is encouraging, but it is unlikely that you will be able to recover in a short period of time. And without clear motivation, almost 70% of people give up running.

Experts say that for visible results from running, you need to do it at least 4-5 times a week for 40 minutes or more. But there are effective ways to get rid of subcutaneous fat in problem areas.

So, 3 exercises that will rid you of subcutaneous fat faster than grueling workouts and running

Squats on one leg for several approaches will tighten the buttocks, pump up the quadriceps and hamstrings. The exercise is high-intensity power load, requiring coordination and extreme work of the stabilizer muscles. After just three weeks of regular work, you will notice positive changes, unlike if you were just running all this time.

In addition, running is practically useless if your problem area is the stomach and waist. Experts say that pumping the press is not so effective method for maximum quick results. The question arises: how to get subcutaneous fat from this area? The experts' answer is a weighted plank. It is in static conditions that the maximum acidification of slow muscle fibers, which in turn take energy from fat to maintain functionality. Fitness gurus call the process lipolysis (fat burning) - when the muscles run out of energy, they need to get it from somewhere.

Well, the third exercise is burpees. If you cannot select a specific problem area, but you clearly lack the tightness in your body, then this exercise is for you. It is necessary to do 7-8 approaches of 10 burpees each in one workout. Experts say to keep the fat burning process from stalling, constantly change the load, alternating intense approaches with burpees, for example, with the same plank.

To consolidate the process, do some stretching exercises at the end of each workout. They contribute to the rapid and outwardly beautiful formation of muscle mass.