The beginnings of training can be difficult for many. You
keep asking yourself: “Am I doing it correctly?”. Which is why we prepared
training videos for you, showing you how to exercise your whole body and enjoy
movement without injuries. The videos will be useful to more experienced men
and women seeking inspiration for new exercises. Check if you are working out
correctly and make progress quicker!
Squat
The king of exercises and one of the basic blueprints of
motion that every fitness fan should know.
Stand with legs a bit wider than your shoulders. Rotate the
tips of your feet outward slightly. Breathe into your stomach, which will
solidify your core. Start the squat by pushing your hips backwards and down,
only then bend your knees and lower down, keeping your torso straight. Stop
when your thighs are parallel to the floor. Then tighten your glutes and
dynamically return upward while breathing out.
- Our tips! During the entire exercise, your knees are rotated
in the same angle as your feet. If your heels keep lifting, put a weight
underneath them..
Walk out to push-up
This complex exercise engages your arms, abs and legs.
Stand with legs as wide as your shoulders, toes and knees
pointing directly in front of you. Bend at your waist and put your arms on the
floor in front of your legs. Walk your hands out until you reach a plank
position. Then, do a push-up (a regular one or with your knees on the floor),
walk your hands back to your feet and stand up straight.
- Our tips! Be careful not to bend your lower back
(hyperlordosis) – keep your core strong and your pelvis lowered.
Knee-to-elbow plank
This version of the plank is a difficult variation of the
static plank hold.
Get into the plank position. Pull your abs in, lower your
pelvis and pull your shoulder blades apart – they must not stick out. The key
is to lengthen your spine. Keep your back straight like this during the entire
exercise. As you inhale, pull your left knee to your left elbow, then put your
leg back as you exhale and then, move on to the other leg.
- Our tips! Do not forget about the right motivation NEBBIA SQUAD HERO leggings, also worn by our trainer, are not just comfortable during
your workout, but will also give you the workout boost you need.
Leg kicks
While the plank strengthens the muscles of your inner
stabilisation system, leg kicks will test the strength of your straight
abdominal muscle.
Lay on your mat. Push your lower back towards the mat –
there should not be any gap between your lower spine and the mat during the
exercise. Inhale and at the same time, lift your left leg and right hand. With
a slight rotation, pull the elbow of your right arm to your left knee. Slowly
come back and switch sides.
- Our tips! Control the motion instead of using your momentum.
Keep your arms bent in front of your chest, it will help you exercise more
fluently.
Single leg bridge
The glute bridge pelvic
lift counts as one of the most effective exercises for forming your glutes.
Doing the bridge regularly can also help relieve the pain in your lower back.
Lay on your back, bend your knees and lay your hands along
your body. Stretch your left leg in front of you and lift it to a 90-degree
angle. Push against the ground through your right heel and keep lifting your
pelvis until your shoulders, hips and your bent knee are in one straight line.
Avoid bending your lower back and keep your upper back on the floor.
- Our tips! For an extra bit of heat during exercise, keep
your bottom lifted in the top position for 3 seconds before lowering back down.
Reverse lunge jumps
Jumps will test your explosive strength. The combination
with lunges is also demanding in terms of keeping your balance. Will you accept
the challenge?
Stand with your feet at shoulder width. Breathe in, flex the
core and step your left leg back as you shift your weight into your right leg.
Use your back foot to maintain stability. Bring the knee of your back foot to
your chest and use your right leg to jump up in the air. Without putting your
left foot on the ground, come back to the lunge and repeat at least 8 times
before moving on to the other leg.
- Our tips! If this exercise feels too difficult for you, try
doing it without the jump.
Do 8-15 reps all of the exercises in 3 or 4 series. Keep
1-minute breaks between the series.
Do not forget our challenge and take part in the
3-week home workout training programme by NEBBIA trainers and athletes.
Exercise with us and we will show you how to do it properly and effectively.
Looking forward to seeing you there!
