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Джефф Кавальер

Кавальер

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00:00:04

I still haven't gotten my breath back because I already did what you'll be doing

00:00:05

in a second I just did

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today's workout combining the theme of

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ab training and the theme of bodyweight training

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to demonstrate to you how you

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can work your abs to burn

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a little fat in the process and also

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build muscle because we will create

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enough load remember load

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can come in any form

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it doesn't have to be

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extra weight don't be fooled into

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thinking that the only way to

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achieve this because you can

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achieve it if you

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choose the exercises for carefully creating a

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load

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so how do we achieve this we will

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do push-pull leg combos and

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your rest time will be your

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ab workout so you will

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work your abs indirectly in some

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exercises and directly in other

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exercises we start with push-ups with

00:00:49

spiderman push-ups

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so we indirectly load press because,

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of course, the position when performing

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push-ups is already to load the press, we

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complicate this by the fact that we reduce

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the number of points of contact with

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the ground so we have three points of contact

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despite the fact that all that they must

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withstand has not changed, this is much more

00:01:06

difficult, but if it is still easy for

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you then use a

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weight vest if you have the

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opportunity to load yourself even

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more, we

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reach here beyond failure and move on to

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our direct abdominal work

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during this 45 second rest, in

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this case this is a pendulum bar as

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you can see, we are focused and

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direct here We are working our abs with an

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emphasis on stability, but if you are not

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heavy enough then we can

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add a transition nickname 2 of 4. I add

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here our peres climber, it

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becomes harder to coordinate from this,

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but the load on your abs

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increases, thereby creating a more

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effective exercise for experienced

00:01:47

athletes,

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do three of these sets without a break,

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then we move on to the pulling part of the

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workout, working our back and

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biceps, we perform high

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pull-ups with legs exposed

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right in front of us and the point here again

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is to activate and indirectly

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work the abs

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do as much as possible until you

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get to the point of failure once you've

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finished drop right under the bar and

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do those oblique crunches

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come up lift your knee and

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touch it with your elbow and then

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lower yourself back to the floor again, do 45

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seconds, this is your rest between

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your exercises with indirect

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abdominal work, so accumulate

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the load, you will feel how

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difficult it is, the version of the pull-up itself is very

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difficult, so you will definitely give the right

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load for the growth of your upper body,

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do three approaches and move on to the

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final part of our workout where

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we work our legs and with our legs we do a

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squat with a roll performs the exercise

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the main thing is to maintain the load in the muscles

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so we don’t rise all the way

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because as we know if we

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rise up completely and stand up then

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we will relieve the tension in the quadriceps and

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biceps hips so we stop

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in the middle not

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now I’m now demonstrating to you the version

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with two legs what you need to do to

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increase the load do with one leg

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so you get a pistol version of this

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exercise so that without a doubt it will create the

00:03:09

necessary load depending on your

00:03:11

level of training, again if it’s

00:03:13

too easy then throw on the

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weights but the point is to do the following and

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to failure if you do it with one leg

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then change and legs to failure

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go down and finish with this

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rock roll take the following

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position legs and arms shoulders do not touch the

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ground the only thing that is in

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contact with the ground is your pelvis for now you

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dynamically move forward backwards

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do this for 45 seconds do three sets

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and now before you have already exhaled

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with relief yes you will already be trying to

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regain your breath but let's finish

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this with another

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endurance exercise let's do five minutes of

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continuous jumping rope if you are

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jumping rope in a dream then choose an exercise

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to your taste, it doesn’t matter split squats,

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burpees,

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maybe simple jumping, again, it doesn’t

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matter, the main thing is to increase the

00:04:02

heart rate, try to do five

00:04:04

minutes, if necessary, take short

00:04:05

breaks, but try to rest as little as possible,

00:04:07

so here you go guys, as you can see, we

00:04:10

can kill with one shot

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we can train with our own weight and

00:04:14

train our abs and burn a little

00:04:16

fat and build a little muscle thanks to the

00:04:18

load, and in the end you have a

00:04:20

tough workout that doesn’t

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require a lot of time or

00:04:23

equipment

00:04:24

if you haven’t visited, I advise you to visit our

00:04:26

website there you will find programs workouts and

00:04:27

more, if the video was useful then

00:04:29

share it, leave comments, like,

00:04:31

subscribe and see you soon

Description:

Сайт: https://athleanx.com/ Оригинальный канал: https://www.youtube.com/athleanx Оригинальное видео: https://www.youtube.com/watch?v=_RWQ-iMEN1U Автор: Джефф Кавальер ================================================ 🔻 Инстаграм Канал @SciApp 🔻 ▶ https://www.facebook.com/unsupportedbrowser ◀ ================================================ Другие Соц. Сети: 🚩 @SciApp Вконтакте: https://vk.com/SciApp 🚩 @SciApp Фейсбук: https://www.facebook.com/unsupportedbrowser 🚩 @SciApp Одноклассники: http://ok.ru/SciApp.sport 🚩 @SciApp Телеграм: https://t.me/SciApp или https://teleg.one/SciApp ================================================ #sciapp#науказаспортом#атлетизм

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