Complete upper body and core fragments

Equipment: heavy objects (water bottles, dumbbells, household items), elevated surfaces
Form: Perform each action in accordance with the prescribed time and repeat, and repeat each super group for 3 rounds.

Super Group 1

Action 1: Stand upright rowing (8-12)

• Start to stand, tighten your core, straighten your chest, roll your shoulders back, and hold heavy objects in your hands.
• Keep your heavy objects close to your body, and evenly push your elbows up and back to row upright. Pay attention to the muscles between the shoulder blades.
• Return to the center in control and repeat.

Movement 2: Climber to Parker (0:30)

• Start in a high plank position, with your shoulders folded over your hands, your core tightened, and your back flat.
• Keeping your hips down, stretch your knees into your chest cavity, then pull each knee inward as far as you can, and then withdraw, one at a time.
• Go back to your high plank, and then use your core muscles to exert force through the soles of your feet to make your hips jump to the sky.
• Go back to your high plank and repeat.
• MOD: Perform this movement on a raised surface by placing your hand on the edge of the sofa or table.

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Super Group 2

Action 1: Supine press combination (8-12)

• Begin to lie on the ground, with your legs bent, your heels firmly fixed, and your lower back touching the mat.
• Place your weight flat on your chest, press the weight together, extend your arms, tighten your core and engage your hips.
• Bend your elbows and lower the weight until your arms reach 90 degrees and are close to your chest.
• From this position, use your abdomen to sit up.
• After standing upright, put your arms straight in front of you, keep the heavy objects pressed together, and keep the back muscles involved.
• Put the weight back on your chest and lower yourself in a controlled manner until you return to the starting position and repeat.

Action 2: Jump and squat (0:30)

• Start in a squat position, keep your feet apart and keep a distance from your buttocks, tighten your core, keep your chest tall, and keep your weight on your heels.
• When you squat, push your hips back, keeping your chest straight, heels back, and knees following your toes.
• Pass through your heels and back chains forcefully, jump up explosively, land gently on the soles of your feet, return to standing and repeat.
• MOD: By canceling jumping or squatting on a chair, this action has less impact.

Super Group 3

Action 1: Curl pressing (8-12)

• Begin to stand, tighten the core, straighten your chest, roll your shoulders back, and hold heavy objects (palms facing each other).
• With the palm facing you, hold the weight-bearing object and pull the shoulder blades back and down to engage the core.
• Keep your upper arms still, perform a biceps curl with your arms, curl the weight up to your shoulders, and at the same time contract your biceps, then press your head straight up so that your palms face each other.
• Slowly put the weight back on your chest, twist the curl in a controlled manner and repeat.

Action 2: Bicycle sit-ups (0:30)

• Begin to lie on his back, bend his legs, touch the ground with both feet, press firmly on the floor, and tighten the core.
• Put your hands behind your head and don’t pull your head forward.
• Contract the abdomen by moving the chest forward and rotating around the torso, bringing the right elbow close to the left knee.
• Slowly and gently lower yourself back to the ground, then repeat with your left elbow to your right knee.
• During the entire exercise, make sure that your lower back is in contact with the mat.
• MOD: Keep your knees bent, your feet on the ground, and your upper body tight.

  

Super Group 4

Action 1: Triceps flexion and extension (8-12)

• Start sitting on the edge of a raised surface (box, chair, or step) with hands close to your sides and facing forward.
• Place your hand on the box and move forward so that you do not sit on a raised surface, but hover in front of it.
• Bend your knees and pull your shoulder blades down and back to engage your shoulders. This will help keep your chest open and reduce pressure on your shoulders. The more you bend your knees, the easier this will be.
• Keep your body close to the raised surface, bend your elbows and slowly lower yourself until your arm is close to 90 degrees, then press up to return to the starting position.
• MOD: Use your hands to lift a weight above your head to stretch the triceps brachii over the head, so that your arms can be straightened over your head, and then bend your elbows to slowly reduce the weight behind your head. Be careful not to open your elbows too far. many.

Action 2: Fast Knee Drive (0:30)

• Starting with his left foot behind him, his arms were raised above his head.
• Pretend that you smash the watermelon between your knees and your hands, while pushing your knees up to your chest, while pressing your arms down to your knees.
• Go back to your starting position and repeat on the other side.
• Alternate back and forth within the specified time.

Step 3: Rowing and flying (8-12)

• Start to stand, tighten your core, straighten your chest, roll your shoulders back, and hold heavy objects in your hands.
• The waist hinges forward at 45 degrees and joins between your shoulders so they don’t bend forward, let your dumbbells hang under your chest and keep your eyes neutral.
• Rowing is done by pulling heavy objects to your sides while keeping your elbows close to your body and squeezing your back muscles. Slowly lower your weight to the center.
• Lift your arms to one side, keeping your elbows slightly bent, and squeeze your shoulder blades together.
• Go back to the center and repeat your line to make a flight combination.