Lifting dumbbells with your knee resting on the bench. Alternating dumbbell curls while sitting on an incline bench

There are many exercises with dumbbells in sports.

With such a simple sports equipment, like a dumbbell, you can pump up most human muscles.

Dumbbells can be used both at home and in gym fitness club.

It's universal sports equipment. This explains their high popularity among home workout enthusiasts.

Exercises with dumbbells are suitable for men and women. They can be performed by absolutely anyone, regardless of gender and age. It is difficult to list all the exercises that can be performed using such simple sports equipment.

If you are a beginner athlete, then set the dumbbell weight to low. But if you have a good physical training, then throw a couple of pancakes and you can start practicing.

Exercises with dumbbells for men and women

This article does not contain complex or impossible exercises with dumbbells for men and women. But for some exercises you will need a bench or chair.

Fulfill strength exercises with dumbbells at home is recommended technically correctly and only after warming up, with warmed up muscles.

Exercises with dumbbells for leg muscles

An excellent basic exercise for the leg muscles is the classic squat. There is no doubt about their benefits, both among bodybuilders and powerlifters.

Squats

Classic dumbbell squats are performed as follows:

Place your feet shoulder-width apart or slightly wider. Taking the dumbbells in your hands, begin to squat slowly.

As you inhale, you need to squat down to parallel to the floor, and as you exhale, you need to return to starting position.

By squatting below 90 degrees to the floor, you can additionally load the gluteal muscles.

The number of approaches to squats is from 3 to 5. The number of repetitions is from 10 to 15.

Lunges

To perform lunges, take dumbbells in your hands and straighten your arms down. Place your left leg forward.

The right straight leg is laid back, the knee is in weight, the toe is resting on the floor. We lunge forward on the left knee.

Then, change stance and repeat the exercise for the right leg. Remember to maintain balance and keep your back straight.

You cannot cross your legs, as this risks losing your balance and falling to the floor, which can lead to injury.

We keep the number of repetitions at 10-15, approaches - 3-5.

We pump up the calf muscles

Exercise for calf muscles performed standing. Feet should be shoulder width apart. Lower your hands with dumbbells down along your body. Rise up onto your toes and hold in this position for 5-10 seconds. Then, slowly return to the starting position.

The number of approaches in the exercise for the leg muscles is from 3 to 5. The number of movements is from 10 to 15.

Exercises with dumbbells for arm muscles

The elbow should remain in place while performing repetitions.

Exercise "Hammer"

The hammer exercise is performed standing. Place your feet shoulder-width apart. In the starting position, your arms should be down. Turn your palms towards you.

As you exhale or while holding your breath, bend your elbow and lift the dumbbell right hand to the shoulder. As you inhale, lower your hand to the starting position. Next, do the same thing, but with your left hand.

Carrying out this exercise, the body and elbows should be motionless. Even with just 10-15 repetitions, you can fully feel the work of your biceps. The hammer must be performed at a slow pace.

The number of approaches is 3-5. The number of squats is 8-12.

Agree, with the help simple dumbbells you can “load” and make work, if not all, then certainly a huge number of muscles. It is difficult to list absolutely all the exercises that can be performed using such sports equipment.

Dumbbells are very convenient because they can be used both in the gym and at home. This explains their high popularity among home workout enthusiasts.

Currently on the market sporting goods you can find a variety of shell options. An important option that significantly affects the price of the product is the ability to adjust the weight. Collapsible dumbbells are much more expensive than simple ones.

Thanks to this, absolutely everyone can train with them, regardless of gender or age. If you are a beginner athlete, then set the weight light. And, if you have good physical training, then throw a couple of pancakes and you can start training.

In this article you will not find difficult and impossible actions with dumbbells. But some of them require a bench or chair.

For leg muscles

Squats

An excellent basic exercise is the classic squat. There is no doubt about their benefits, both among bodybuilders and powerlifters.

Classic squats are performed as follows:

Place your feet shoulder-width apart or slightly wider. Taking the dumbbells in your hands, begin to squat slowly.

As you inhale, you need to squat down until it is parallel to the floor, and as you exhale, you need to return to the starting position.

By squatting below 90 degrees to the floor, you can additionally load the gluteal muscles.

Number of approaches - from 3 to 5. Number of repetitions - from 10 to 15.

Lunges

To do this, take dumbbells in your hands and straighten them down. Place your left leg forward.

The right straight leg is laid back, the knee is in weight, the toe is resting on the floor. We lunge forward on the left knee.

Then, change stance and repeat the exercise for the right leg. Remember to maintain balance and keep your back straight.

You cannot cross your legs, as this risks losing your balance and falling to the floor, which can lead to injury.

We keep the number of repetitions at 10-15, approaches - 3-5.

Work on the calf muscles

The exercise is performed standing, with your feet shoulder-width apart. Lower your hands with dumbbells down along your body. Rise up onto your toes and hold in this position for 5-10 seconds. Then, slowly return to the starting position.

Number of approaches - from 3 to 5. Number of movements - from 10 to 15.

Developing your hands

"Hammer"

The exercise is performed standing, with your feet shoulder-width apart. In the starting position, your arms should be down. Turn your palms towards you.

As you exhale or while holding your breath, bend your elbow and lift the dumbbell with your right hand to your shoulder. As you inhale, lower your hand to the starting position. Next, do the same thing, but with your left hand.

When performing this exercise, the body and elbows should be motionless. Even with just 10-15 repetitions, you can fully feel the work of your biceps. The hammer must be performed at a slow pace.

Number of approaches - 3-5. The number of squats is 8-12.

Other biceps workout options

Two more exercises are suggested. The first exercise is performed standing on the floor or sitting on a chair. In the first case, your feet need to be placed shoulder width apart.

Hands with dumbbells should be spread out to the sides, palms up. We begin to bend our elbows, lifting the dumbbells to shoulder level.

The next exercise requires a chair or bench. It must be performed alternately with each hand. We sit on a chair and spread our legs wide apart. We bend our back slightly forward.

We rest the elbow of our left hand on the knee of our left leg. We begin to bend our arm at the elbow, bringing it to the shoulder. Then repeat the exercise with your right hand.

Both in the first exercise and in the second, while lifting the dumbbells up, you need to twist the hand outward.

The number of approaches is from 3 to 5. The number of repetitions for each hand is from 10 to 15.

Making your triceps stronger

To develop your triceps, you can perform the following exercises. The first is performed while standing, with your feet shoulder-width apart. In the starting position, hold the dumbbells with both hands above your head.

As you inhale, lower it to the back of your head, and as you exhale, press it to the starting position. Your elbows should not move from side to side; keep them parallel to each other.

The second exercise is done similarly, but for each hand separately. This will allow you to lower the dumbbell even lower, which will increase the range of motion.

Number of approaches - 3-5. The number of repetitions for each hand is 8-12.

Basic pectoral muscle development

Bench press

This exercise will require a little preliminary preparation. It is necessary to place the bench at an angle of about 30-40º. It is also recommended to secure it firmly so that it does not wobble. Lie down on a bench with your feet comfortably on the floor.

In the starting position, your elbows should be below or at the same level as the bench. Next, raise your arms up as you exhale. Slowly inhaling air, return to the starting position.

Outwardly, this should resemble a regular bench press. Make sure your hands are always level with each other.

Working out the upper chest

The first exercise is performed while standing on the floor. Place your feet shoulder-width apart. Hold a dumbbell with both hands and extend your arms forward at shoulder level. Begin to pull the dumbbell towards your chest, bending your elbows. Then return to the starting position.

The second exercise is called scissors. It must be performed standing with your feet shoulder-width apart. Straighten your arms in front of you with dumbbells and alternately perform overlapping movements. For example, first move your right hand over your left, and then vice versa.

Strengthening your back

Dumbbell row

To complete the exercise you will need horizontal bench. It is necessary to perform approaches alternating hands.

First, we rest the knee of our right leg and our right hand on the bench. We bend our left leg slightly at the knee and place it on the floor. Left hand lower the dumbbell down.

We begin to pull the dumbbell to the belt, bringing the shoulder blades together. After 10-15 repetitions with the left hand, we change the hand, moving the legs the other way around.

Number of approaches - 3-5. The number of repetitions is 10-15.

Shrugs

The exercise is performed standing, legs should be slightly narrower than shoulder width. In the starting position, your arms with dumbbells should be completely lowered down.

As you exhale, engage the trapezius muscles of your back and lift your shoulders toward your ears. In the highest position, freeze for 2-3 seconds. At the same time, you cannot bend your arms.

As you inhale, slowly lower your shoulders to the starting position. And start the exercise again. When performing this, you should not stand on your toes, swing or jump, helping yourself due to inertia - this will steal part of the load from target muscles.

It will be enough to do 3-4 sets of 15-20 repetitions.

Downloading deltas

"Skier"

The exercise externally resembles the movements of a skier's arms. Performed while standing. Place your feet shoulder-width apart. We bend one arm with a dumbbell in front of us at a right angle upward. We bend the other arm at a right angle down behind us. Alternately change the position of the hands.

Pulling projectiles to the chin

The third exercise is performed standing on the floor, feet together, knees slightly bent. Hands with dumbbells are lowered along the body. Bend your elbows to a 90-degree angle and lift the dumbbells toward your armpits. In this case, the elbows should be turned outward and brought forward. At correct execution Only the shoulder muscles work.

Number of approaches - from 3 to 5. Number of repetitions - from 8 to 12.

Raising arms to the sides while bending over

The following exercise will not make your shoulders strong, but it will visually increase their width and make them more prominent.

Considering the fact that shoulder joint easy to injure, it is recommended not to lift heavy dumbbells until you learn how to perform the exercise with absolutely correct technique.

To perform the exercise, tilt your torso at a right angle forward, keep your feet shoulder-width apart. We lower our hands with dumbbells down, palms inward.

We begin to raise our arms to the sides. They should be straight, but you can bend them slightly at the elbows. The torso should be kept tilted throughout all repetitions.

Number of approaches - 3-5. Number of repetitions - 8-12.

Lifting projectiles up

The exercise is performed standing, with your feet shoulder-width apart. In the starting position, the arms with dumbbells are turned with the palms facing inward and pressed to the chest.

Then, you need to raise your arms up, turning your palm outward. First, do 1 repetition with your right hand, and the next with your left.

In the process of returning your hand to its original position, you should turn your palm back towards you and press your hand to your chest.

Number of approaches - from 3 to 5. Number of repetitions - from 8 to 12.

Training schemes

You can choose one of the training options below. For continuous progress, after 2-3 months, replace the selected training scheme with another one.

For men

Option 1	Option 2	Option 3
Monday. Back and shoulders: Dumbbell rows to the waist. Shrugs. Dumbbell flyes in a standing position.	Tuesday. Chest and triceps: Bench press on a bench. Bench press incline bench. Push-ups with narrow setting hands using additional weight. Alternately lowering your hands behind your head.	Monday. Back and shoulders: Dumbbell rows to the waist. Shrugs. Standing dumbbell flyes. Bent-over dumbbell flyes.
Wednesday. Chest and triceps: Bench press. Scissors. Alternately placing your hands behind the back of your head. Simultaneously placing both hands behind the back of the head.	Thursday. Back and biceps: Alternately raise your arms for biceps while sitting. Hammer. Dumbbell rows to the waist. Shrugs. Alternately raising your arms with emphasis on the bench.	Wednesday. Chest and triceps: Push-ups with clapping. Alternately lowering your arms with dumbbells behind your head. Bench press.
Friday. Legs and biceps: Squats. Raising on your toes. Hammer. Alternately raise your arms to the biceps in a standing position.	Saturday. Legs and shoulders: Squats. Raising on your toes. Lunges. Raising dumbbells to the sides in a standing position.	Friday. Legs and biceps: Raising on your toes. Hammer. Standing bicep curls.

For women

Option 1	Option 2	Option 3
Monday. Back and shoulders: Dumbbell flyes in a standing position. Raising your arms to the sides while bending over. Shrugs. One-arm dumbbell row with support on a bench.	Tuesday. Chest and triceps: Push-ups with broad setting hands Push-ups with narrow arms. Lowering both hands behind the head.	Monday. Back and shoulders: Shrugs. Raising your arm with a dumbbell in support on a bench. Bent-over dumbbell flyes. Standing dumbbell flyes.
Wednesday. Chest and triceps: Bench press. Push-ups with wide arms (without dumbbells). Alternately lowering your hands behind your head. Push-ups with narrow arms (without dumbbells).	Thursday. Back and biceps: Hammer. Shrugs. Standing bicep curls. Dumbbell rows to the waist.	Wednesday. Chest and triceps: Dumbbell flyes in a lying position. Bench press. Push-ups with narrow arms. Push-ups with wide arms.
Friday. Legs and biceps: Lunges. Squats. Alternating bicep raises while sitting. Raising on your toes.	Saturday. Legs and shoulders: Bent-over dumbbell raises. Squats with dumbbells. Lunges. Calf raises.	Friday. Legs and biceps: Single leg squats (pistol). Lunges with dumbbells. Calf raises with dumbbells. Bicep curls in a standing position.

Injury Prevention

Follow following rules that can protect you from injury:

1. Warm up well before each workout. Pay attention to all muscles and joints during the warm-up.
2. Each exercise must be performed in compliance with correct technique. Any deviation from it can lead to dire consequences.

Your classes at home or in the gym should be based on your level of training: for beginners, the best option is to conduct classes at intervals of 1-2 days - this is due to the slow recovery rate muscle fibers in beginning athletes. More advanced athletes can afford to exercise 5 times a week or even more often.

You can work each muscle group using certain sets of exercises. They must be carried out clearly, following all recommendations. If you stick to correct order training, then you can target the load the right muscles and do not involve other parts of the body in the work.

This is not a complete list possible exercises exercises that can be performed with dumbbells at home. But they are quite enough to build a strong body.

As you complete the exercises, it is recommended to gradually increase the weight of the dumbbells. The indicated number of approaches and repetitions is relative. Everyone must set the load independently, depending on their level of physical fitness.

Constant progression of loads will help you develop and improve your results. An example can be seen in the following image:

– one of best exercises for the outer biceps. The technique for performing this movement is quite simple, but novice athletes should know and take into account many features that we will consider in this article.

Most biceps exercises focus on the inner biceps and therefore the outer biceps tends to lag behind in development. Working out the outer part of the arm is possible only in a certain position - when the elbows are pulled back. Incline dumbbell raises are truly one of the most effective for growing the outer biceps.

• Choose the optimal angle of the bench - it is recommended from 30 to 60 degrees. Take dumbbells and sit on a bench. Lower your arms, straighten your back, take a strong position.
• Perform biceps curls with one arm and then with the other. You can also perform curls with both arms at once, but for beginners, the first option is more preferable, as it allows you to better concentrate on performing the lift.
• When lifting a dumbbell, movement occurs only due to the force of the biceps; the shoulder joint is fixed and does not move.
• When lowering the dumbbell, it is not recommended to fully extend your arm. elbow joint– this will ensure constant tension in the target muscle and reduce the likelihood of ligament injury.

​

You can study the technique of this exercise in more detail using the video at the end of this article.

How to use this exercise in training

As we have already said, dumbbell biceps curls while sitting on an incline bench are an accentuated exercise that works external beams biceps. You should not start your workout with such an isolation exercise; most experienced athletes use this movement to finish off their biceps at the end of the workout. We recommend starting with more basic exercises and then move on to isolated processing. It roughly looks like this:

1. Dumbbell bicep curls while sitting on an incline bench.

For amateur athletes, two or three exercises for training the biceps are enough, but you can perform 5 movements in one session if you reduce the number of approaches in each of them. Don't forget that biceps by themselves are not very big. muscle group, and therefore pay separate training it is not very reasonable for them, especially if you are involved in bodybuilding at an amateur level. It is best to train the biceps with other muscle groups, preferably the triceps, back or pectoral muscles.

Technique for performing dumbbell lifts on an incline bench from Denis Borisov

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Greetings, my dear readers! This Wednesday we have a technical note on the agenda. And we’ll talk about getting on the bench with dumbbells. After reading, you will learn everything about the muscle atlas, the advantages and technique of execution, and in conclusion we will find out the degree of effectiveness of the exercise and the advisability of including it in your training plan.

So, take your seats in the auditorium, I'm calling the curtain.

Entering the bench with dumbbells. What, why and why?

Be honest when you are in the hall last time did you do an unusual exercise? Those. We found out about it by accident, didn’t believe it was worthwhile, then tried it and said: “...wow, cool, I’ll always do it!” On the pages we try to consider (including) non-standard exercises, and we’ll talk about just this, stepping onto a bench with dumbbells, further in the text.

For the first time, your humble servant met him independently and intuitively. In general, sometimes this happens, inspiration comes, and something creative is invented out of nowhere, and I think it will be necessary to somehow highlight the topic unusual exercises on regular machines or with free weights, writing a full note. For now, we'll get on with our approaches to the bench.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscle atlas

The exercise belongs to the category of basic ones with the force type push. The main load falls on the quadriceps femoris muscle.

The muscle ensemble includes the following units:

• targeted – quadriceps;
• synergists – gluteus maximus, adductor magnus, soleus, gastrocnemius;
• dynamic stabilizers - muscles back surface thighs, calves;
• stabilizers – spinal extensors, upper/mid trapezius, levator scapulae, gluteus minimus/medius, obliques, quadratus lumborum;
• antagonist stabilizers – rectus/oblique abdominal muscles.

A complete muscle atlas looks like this.

Advantages

By performing the bench exercise with dumbbells, you can expect to receive the following benefits:

• working out each leg separately and improving leg symmetry;
• improving the shape of the buttocks;
• tightening the inner thigh muscles;
• strengthening the knee areas;
• development of the athlete’s overall balance;
• increased leg strength;
• development of explosive leg power;
• increasing results in classical exercises, type and ;
• the ability to work your legs while removing some of the load from your back;
• the ability to run faster and jump higher.

Execution technique

The exercise of stepping on a bench with dumbbells belongs to the middle class of difficulty and has its own characteristics. The step-by-step execution technique is as follows.

Step #0.

Hold dumbbells in each hand (palms facing feet), stand up straight and place your right/ left leg on a raised platform/bench, forming a right angle at the knee joint. Tighten your abs statically, direct your gaze forward, this is your starting position.

Step #1.

Inhale and as you exhale, shift your body weight to your right/left leg, step onto the bench with emphasis on your heel. Place your left/right foot next to your right, placing both feet fully on the bench.

Step #2.

Step down first with your left/right foot, returning to IP. Repeat the specified number of times.

In the picture version, all this disgrace looks like this:

On the move (variant with barbell) So…

Variations

In addition to the classic version of stepping onto a bench with dumbbells, there are several variations of the exercise, in particular:

• stepping onto a bench with a barbell on your chest;
• lateral entry onto a bench with dumbbells;
• crossover onto a bench with dumbbells/weights.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

• select adequate weights, each repetition should be performed with some effort;
• enter the bench not by pushing your free leg, but by using your supporting heel;
• do not lean your body forward and keep it vertical;
• watch the position of your knees, they should not go beyond the plane of your toes;
• the height of the platform/bench should be such that when placing the leg, an angle is formed at the knee joint 90 degrees;
• you can make a complete descent from the bench with two legs, or you can constantly leave one leg, alternating them;
• you can go down as a support (from which we started/started), and with the free leg;
• use the exercise 2-3 in leg training;
• breathing technique: exhale - with effort, stepping onto the bench; inhale - when descending;
• numerical training parameters: number of approaches 3 , reps 12-15 for each leg.

We're done with the theoretical side, now let's look at some practical points.

Stepping onto a bench with dumbbells effective exercise for the buttocks?

We, or rather young ladies, are accustomed to thinking that if the goal is to get round and toned buttocks, which means you need to do squats, conditionally, in every workout. In fact, the situation is somewhat different, and science tells us that classic squats are far from the most effective exercise for creating an elastic Popenhagen :).

Researchers from the University of Wisconsin (L.C.U) measured EMG activity in the gluteal muscles. (large/medium) when performing various exercises.

During the experiments, the following data were obtained.

• Average peak activation value for large gluteal muscle.

• Average peak activation value for the gluteus medius muscle.

• Average peak activation value for the biceps femoris.

Conclusion: classic squats and dumbbell exercises have equal EMG activity for the gluteus maximus muscle. In other areas, activation in squats is much weaker than during squats.

In general, stepping onto a bench with dumbbells is among the top 3 exercises for the buttocks and hamstrings and can be an excellent tool in building an elastic woman.

Actually, that’s all I’d like to report, let’s move on to...

Afterword

Today we have a new addition to our technical pantheon of notes, we got acquainted with entering the bench with dumbbells. I am sure that the exercise will take pride of place in your training program, and the buttocks will thank their owner more than once!

We're done, curtain...

PS. and what do you surprise your buttocks with? Share in the comments.

P.P.S. Did the project help? Then leave a link to it as your status social network- plus 100 points towards karma are guaranteed :).

With respect and gratitude, Dmitry Protasov.

This exercise is very simple, it can be done using a simple cabinet or chair, and yet it provides an excellent workout for the muscles of the whole body and promotes weight loss and weight loss.

Stepping onto a bench with dumbbells for the buttocks is included in many exercises, as it is one of the most effective for working the muscles of the thighs and buttocks.

The results will largely depend on regularity of classes, since several missed workouts can only be made up by having to start all over again.

This excellent dynamic movement pairs well with static exercises for legs, such as, as well as with other dynamic ones, like, or. To begin with, it is recommended to perform the movement without weights. After a while, when you learn to perform the movement automatically, you can begin to pick up dumbbells or a kettlebell.

Using dumbbells helps increase the effectiveness of the exercises performed many times over, but you must remember that you cannot use them right away. heavy weights– you can start with two-kilogram dumbbells. For men who are in good physical shape, you can start by using seven-kilogram dumbbells. .

Choose a platform of suitable height for yourself - from forty to sixty centimeters. If the platform has a height adjuster, it will be easy to adjust it to your height. This can be determined by trial walking. The knee of the working leg that you placed on the platform should form an angle of approximately ninety degrees. If the knee forms an acute angle, then all the load from the muscles will go to the joint, which creates a risk of injury.

3 variants of “Stepping”

Stepping onto a platform with dumbbells can be performed in three options:

• Classic version;
• With knee lift;
• Alternate option.

1. Classic version

High load– on the buttocks and;
Average load – on and part of the thigh;

1. We step onto a steppe or other hill with our right foot, which forms a right angle. Straighten the right leg, at the same time the left pushing leg rises to the platform. At the maximum point we linger for several seconds.
2. The right leg is lowered to the floor and remains straight throughout the exercise.
3. We repeat ten to twelve exercises for each leg. We select the number of approaches individually depending on physical fitness. On average, this is three to four approaches.
4. We perform the movement for the left leg in the same way as for the right.

Attention! The technology for performing the exercise must be followed. Otherwise, you may get injured.

2. With knee lift

We load the same muscles as in the classic version of stepping onto a bench with dumbbells in your hands.

1. We hold dumbbells at outstretched arms.
2. We step onto the platform with our right foot, which forms a right angle, and straighten it.
3. Raise the left pushing leg above the platform and bend it at the knee at a right angle. We linger at the maximum point for a few seconds, lower our left leg to the floor.
4. Repeat for each leg ten repetitions. We select the number of approaches individually, on average three or four approaches.
5. We perform the same movement for the left leg.

3. Alternate option

We load the same muscles as in the classic version, but to a lesser extent.

This option is carried out in the same way as the classic one, but it is carried out alternately left and right foot.

Its main difference from the classic stepping is the following: we rise to the platform on the right leg - and lower ourselves onto the right leg. We rise on the left leg - we lower ourselves on the left leg. And in the classic version, we first load one leg, working it out as much as possible, and then the other.

Thus, by using the “alternating version” and alternating legs, we give the muscles a short rest. This method of performing steps on a cabinet or other stand is good for working the target muscles, but less so for losing extra pounds.

For those who have recently started training, this option is the most preferable. If you first use it without dumbbells, you can work out the technique well and develop coordination of movements. This will help you easily master other variations of the “classic” and “knee lift” exercises.

5 most common mistakes

There are 5 most common mistakes when performing this type of training:

1. Walking pace is too fast. In these exercises, the main thing is not the speed of execution, but the emphasis on the muscles being worked and maintaining balance.
2. Incorrect breathing. We make the effort, that is, walking, while exhaling!
3. The knee of the leg that is on the platform goes beyond the toe line. This is an error that causes excessive load on knee joint, and the muscles receive a slight load. The knee joint of the working leg should be at a ninety-degree angle, with the thigh parallel to the floor.
4. Rounding the back. Leads to the fact that the spine experiences overload. The back must be kept straight, but maintaining its natural curves in the lumbar, thoracic and cervical region spine. You cannot lower your head, your gaze must be directed forward.
5. Tilt of the upper body forward when walking. You cannot help yourself using the force of inertia. Stepping must be done using the strength of the muscles of the legs and buttocks, without trying to transfer the body weight forward.

This kind of training not only effectively works the muscles, but it also stimulates blood circulation, makes the body more mobile and the joints more flexible. The options for performing steps onto the platform can be changed, or you can use one that you like best. You can perform this exercise on steps. If you include it in your training complex, you can increase the effectiveness of your training, as well as achieve better training results!