Meet a new challenge. Osilte 240 repetitions in the classic exercises with their own weight and get ready to sweat. This is a test of your strength and stamina, and a chic full-body training in your arsenal.
Author: Scott Matheson
There are 10-15 minutes? Then I have the perfect option, how to spend this time.
The 240 test is a multi-rehearsal exercise for developing strength and increasing cardiovascular endurance. It trains every muscle in your body and allows you to check the level of functional training. The beauty is that you can spend as much time on the exercise as you need, most importantly, go ahead and complete the intended number of repetitions.
In training alternate exercises for the upper and lower parts of the body, which evenly distributes fatigue and gives a good load on the heart and lungs. But even with fatigue, it is important to avoid the temptation to finish the exercise somehow. This is not "30 repetition at any cost". This is 30 pure, ruthless repetition. If you need to stop and rest in the middle of the approach, please. Then, when you translate the spirit, go back and do it again.
You can train every other day, either before or after the main job, and you can make "240 repetitions" an independent training, especially if you want to test your strengths or give a solid load to all muscle massifs.
Use a straight grip slightly wider than the shoulders. Lower until the full extension at the bottom point, rise until the chin is not over the crossbar. Do not swing, pull yourself cleanly, without jerking. Remember, this is a test of your capabilities. If you cope for one approach, super! If you need 15 approaches, fine. If you can not pull up 15 times, use rubber bands or something like that, but use the auxiliary tools at a minimum.
Squat as deep as you can comfortably, but, more importantly, keep your back straight and bounce as high as possible. You can try to keep your feet as close to your chest as possible, but if it does not work at first, it's okay.
On "elevation" does not mean that the hands are above the feet, although if necessary, you can perform the exercise and so. The main thing is to put your hands on separate elevations, for example, on step-platforms or pancakes. (It is also advisable to put the feet on the dais). The initial position allows you to go deeper and stretch your chest and shoulders more. In this way, each of the 30 repetitions becomes heavier.
Do not "cut" the amplitude of the movement, it's important. Be as deep as possible in every repetition. If you need multiple approaches to all the scheduled repetitions, so be it!
Control the movement from and to. It is necessary, that the back knee only slightly touched the floor or hovered in centimeters above it.
There is nothing beyond the complex here. Just put your hands on the floor about 30 cm from the wall, kick your legs and stay in the bar on your arms due to the muscles of the shoulder girdle and hands. If there is a desire, you can do push-ups in the stance on your hands for 30 seconds, but after all these jumps and attacks, the static hold can be the only thing that will be up to you. If you are too tired for one piece in half a minute, descend, rest, and then go back to the rack and finish these 30 seconds.
Two key points: jump in the most explosive style, and descend as quietly as possible. From the stand you can go down a step or jump, but if you jump, pause between repetitions. Do not make it into continuous jumps, in which after descent you use the reflex of stretching the muscles for an instant transition to the next repetition.
When the palms look at you, and the grip is slightly less than the width of the shoulders, the accent from the back slightly shifts to the biceps. But do not worry, the back of work is also enough. Begin each repetition of the vis on the straight arms, pull up until the chin is over the crossbar. If you can pull up, to the level of the collarbone or chest, go ahead!
I like to lift the feet to the elevation so that at the bottom of each repetition the body takes the form of the letter V; so all your weight really falls on the triceps. Lower as low as possible, but without risk for joints, and keep your elbows pressed against your body.
By this time, the muscles of the abdomen have already received a fair amount of exercise, but under the curtain of the training you need to work them out directly. In this exercise, I like to raise my knees to the axillary cavities, alternating sides. Straighten completely, hold the trunk as high as possible. Do not mahi, do not use inertia. Of course, in this way the repetitions are more difficult to perform, but this is what we are trying to achieve. No matter how tired you are, do not bother. Work in the entire range of motion. If you can not do without a pause, rest in the middle of the approach.
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Excellent training! Thank you.
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