Squats back to back
When squats, the gluteus maximus muscle, quadriceps femoris, calf muscle, back muscles, abs, and thigh biceps are strengthened.
Starting position: standing with their backs to each other, partners hold hands.
Technique: Start slowly squatting until your quadriceps are parallel to the floor. Keep your back straight and pressed tightly against your partner. Number of repetitions: 15-20.
Important! Bend your knees strictly at an angle of 90°, without tilting them to the sides, keeping your heels firmly pressed to the floor.
Leg raises with push-off
This type of exercise is aimed at strengthening the muscles of the lower and upper abs; the transverse and oblique abdominal muscles are also involved.
Starting position: one partner lies on the floor, the other stands at his feet.
Execution technique: raise your legs, without lifting your lower back and back from the floor, to an angle of 45° and hold them in this position, while your partner pushes your legs back, creating resistance. Number of repetitions: 10-15.
Reason #2. You can evaluate your partner’s body and physical capabilities in practice
Your lover has always boasted that he squeezes out a hundred and more than once. Now he has a great opportunity to personally demonstrate this and receive well-deserved compliments and encouragement from you. He is pleased that you are proud of him, you like that your partner is not an empty talker and a liar.
Aren't these feelings worth going to the gym together? Of course they are! You will also be able to show him your toned figure and toned muscles in the most attractive parts of your body. Let him also know that he can be proud of you. Although, we are sure, he will also be pleased to show off his pumped up biceps in front of you and briefly show off his six-pack abs.
Vertical crunches
This exercise works the abdominal muscles and hamstrings the most.
Starting position: one partner stands, the other wraps his legs around his hips.
Source: brightside.me
Execution technique: lower yourself until your shoulders and hips form one straight line, hands behind your head, as you exhale, lift your body and straighten your arms, touching your partner’s arms. Number of repetitions: 10-15.
Important! Lift your body using your abdominal muscles.
Focus on winning
And under no circumstances should you hit on every pretty girl at the gym if you don’t want to get a bad reputation. Because then girls will no longer consider you special. Perhaps the best advice is to be tactful and extremely careful. Believe me, no one likes annoying guys.
It's not about nutrition: the nutritionist named the factors influencing the presence of excess weight
It's nice to wait for your plane: photo of the Million Air private terminal in New York state
Selena Gomez, Tom Hanks: why do stars focus so much on Freedom Day?
Lying crunches with leg fixation
This exercise involves the abdominal muscles and hamstrings.
Starting position: one lies on the floor so that his legs are bent at the knees, the other fixes his feet.
Source: brightside.me
Execution technique: as you exhale, smoothly lift your body from the floor (lifting the body occurs due to the abdominal muscles), while inhaling, lower yourself to the floor. Swap with each other. Number of repetitions: 15-20.
Important! Try not to involve your back and neck muscles as much as possible.
Stay calm, don't show emotion
A mistake many guys make is trying to make eye contact with a girl. Be that as it may, you can occasionally glance in her direction, but it is important to do it unobtrusively, unnoticeably. If you accidentally make eye contact, do not show unnecessary emotions.
But if it turns out that the girl catches your gaze too often, you better not look in her direction anymore. Look away if you don't want the lady to have a bad opinion of you. If a girl smiles at you, this is a sign - it's time to act. If not, then admit defeat and run out of the gym as soon as possible.
-100 kg: Maxim Fadeev admitted to his subscribers that his diet bore fruit
Doctor, my soul hurts. The doctor's answer helps you find self-love
Has hardly changed: Irina Dubtsova showed herself at 13 years old (video)
Curtsey with a wave to the side
The core muscles, gluteus maximus, and hamstrings are involved.
Starting position: both are facing each other, hands connected to the partner’s hands.
Execution technique: as you exhale, one partner curtsies forward with your left leg, the other with your right, while inhaling, rise up, while moving your working leg to the side.
Important! When lunging, the knee is at an angle of 90 degrees, lifting occurs due to the gluteal muscle, the heels are pressed firmly to the floor, the back is straight.
Pair training. Fitness on Valentine's Day
Valentine's Day has arrived, and we congratulate all our loving readers! Remember that you can love not only your soulmate, but also, for example, sports and a healthy lifestyle. And if you have already found your person, then this is not a reason to give up training. We offer you several exercises specially developed by the Booster Workout studio. Spend this small holiday together and sportily. Maybe working out together will inspire your couple and become part of your regular routine.
Pair squats
Photo: Anton Ukhanov, “Championship”
Photo: Anton Ukhanov, “Championship”
Stand at arm's length from each other, with your feet shoulder-width apart. As you inhale, sit down at the same time as your partner, lower your pelvis down to the line with your knee. The arms should be straight and extended at the bottom. Also pull your partner towards you a little to feel the tension. As you exhale, lift up. The pace of the exercise can be adjusted independently, according to your feelings. Execution speed is not critical. The number of repetitions depends on your preparation and the focus of your training.
Push-ups from a partner
Photo: Anton Ukhanov, “Championship”
The partner lies on the floor with his knees bent and his arms extended forward. Another person rests his hands on top of his palms and does push-ups. Both people should bend their elbows at the same time. Here, not only the muscles of the arms and chest are well used, but also the abdominal muscles, since the “palm on palm” support is unstable. This position forces the body to engage the core muscles, that is, the stabilizer muscles. For safety, the partner on top can stand a little higher. And also, the more horizontal its position is to the floor, the more difficult the exercise.
Deadlift
Photo: Anton Ukhanov, “Championship”
Photo: Anton Ukhanov, “Championship”
or
Photo: Anton Ukhanov, “Championship”
Photo: Anton Ukhanov, “Championship”
A person doing a deadlift holds his partner's legs by the Achilles tendons or heels, inhales, bends down until parallel to the floor, and exhales rises. The back should be straight, the lower back should be flat. When bending over, look slightly forward downwards. Make sure your partner's arms and legs are close to yours. The person on the floor is supported on straight arms using the triceps muscles, also involving the muscles of the thigh and buttocks. It turns out that the bar is reversed. Another variation of the deadlift is to perform forearm planks. Keep your muscles tense and your lower back flat.
Ab exercises
Photo: Anton Ukhanov, “Championship”
Photo: Anton Ukhanov, “Championship”
Performed one by one, sitting facing each other. The person performing the abdominal exercise holds the back of the other's thigh with his shin, lies with his back on the floor, and then rises. At the top you can give a high five to your partner or, for example, kiss. The partner, who sits on the floor with his elbows slightly back, holds his body at a slight angle relative to the floor so that his abs work too.
Lunges with crossing
Photo: Anton Ukhanov, “Championship”
Photo: Anton Ukhanov, “Championship”
Stand facing each other, place your hands on your partner's shoulders, or simply hold hands. Then, at the same time, lunge backwards with the same leg and cross. It is important to do not just a lunge to the side, but a step back. The body weight remains on the front leg. Try to keep your back straight, you can lean forward a little. While doing the exercise, look into your partner's eyes.
Double plank
Photo: Anton Ukhanov, “Championship”
Both people stand in plank position. The partner rests on the trapezius with his feet on top, and with his hands on the Achilles tendons. Execution time – 30-40 seconds. For such a plank, different options are possible, so the exercise can be varied. For example, try doing push-ups at the same time or one at a time.
Sprinter step with TRX loops
Photo: Anton Ukhanov, “Championship”
Photo: Anton Ukhanov, “Championship”
Sprinter step, that is, a running step. Stand on one leg and lift the other leg, bending your knee and raising your hip high. Tilt your body forward and hold the balance position for about 20-30 seconds. We recommend performing all exercises in the range of 15-20 repetitions in 3-4 series after a minute of rest.
Palm push-ups
The core muscles, pectoral muscles, and triceps are maximally loaded.
Starting position: partners stand opposite each other at a distance at which they can join their palms and legs shoulder-width apart.
Execution technique: as you inhale, begin to bend your elbows, and as you exhale, rise up. Number of repetitions: 10-15.
Important! When performing, try to keep your body as fixed and level as possible, lift yourself using the triceps muscles.
Standing raises with resistance
This exercise works the deltoid and dorsal muscles.
Starting position: one takes a position behind the other. The one standing in front lowers his arms along his body, the one standing behind rests his palms on the outer surface of the other’s hands.
Execution technique: begin to slowly raise your arms to the side, while the partner standing behind you presses on your hands from above, thereby creating resistance. Swap places. Number of repetitions: 10-15.
Reason #4. You can take each other's turn at the gym
During peak hours, queues for exercise equipment are a very common problem at popular fitness centers. You don’t want to stand in it for half your workout, do you? Therefore, having a sports partner is an excellent way out of the situation.
He can take your turn behind him on the machine while you work out elsewhere. And then you just switch places, and there will be no downtime in training. Additionally, your significant other will help you wipe down the working parts of the machine before you start using it.
Bent-over row with a partner
The muscles of the back and abs are involved.
Starting position: one partner stands (the position should be stable), the other lies on his back, crosses and extends his arms forward.
Execution technique: while exhaling, the standing partner lifts the lying partner with his hands (the angle between the hip and shoulders is 45°), and while inhaling, lowers it. Number of repetitions: 10-15.
Important! When lifting weights, secure your back.
Just be friendly
Often, not only callous and narcissistic guys go to the gym. Sometimes you can meet nice, helpful young people in the hall! They do not behave intrusively towards girls. These are guy friends who happily help girls in difficult times. It's always nice to see a friendly face at the gym. And if you often cross paths with a girl at the gym and behave normally, she will certainly pay attention to you. Therefore, make sure that in the eyes of the lady you look like a friendly guy, and not a nasty guy who stares and winks all the time.
The cat in the photo changes the attitude of a woman towards a man - scientists have proven
Concert for plants and other best photos from around the world from June 20 to 27
It turns out that owls sleep like people - on their stomachs: 10 funny photos
Exercise “Around the World”
Abdominal muscles and hamstrings are involved.
Starting position: one lies on his back, with his knees bent, the other is located at the feet of the first.
Execution technique: as you exhale, raise your body and touch the hands of your partner, who will move his hands in a circle each time, while inhaling, lower the body. Swap places. Number of repetitions: 10-15.
As you can see, there are many options for couples training. Play sports together! Most importantly, do not forget to follow the execution technique to avoid injury.
Reason #1. Your partner is your support and insurance
Well, you won’t ask a stranger from the audience to back you up during deadlifts. Firstly, he also needs to train, and secondly, he may perceive this ambiguously, especially if the role of the requester is a fragile girl, and the request is directed to a massive athlete.
And the guy will be pleased to provide a reliable rear for his beautiful soulmate. Surely, it would be better for him to insure her than for that broad-shouldered athlete who is already looking in her direction.
So what do we have? Guaranteed safety and the most reliable insurance in the form of a partner, absence of unnecessary contacts from other athletes. And if so, then both have the opportunity to increase their working weight, since there is always reinsurance in case the forces were not calculated.
