Training for two is a great solution for people who have trouble motivating themselves to exercise alone. It is also a great way to spend free time with your partner. How should such a workout look like? Below we present a set of proven exercises.
The optimum length of the warm-up is 10-15 minutes. The warm-up should include intensive stretching of the joints. How to do it? Two people sit opposite each other, hold hands, and pull each other. This is an excellent way to stretch the spinal muscles. Another exercise involves facing each other, with one person placing their hands on their partner’s shoulders. At the same time, each person moves one of their legs for balance by bending and straightening the knee joint and drawing the heel in.
How to exercise your abdominal muscles together? Lie on your back on the floor, facing away from each other so that your head and your partner’s head are in contact. One person places a ball between their feet and raises their straight legs to pass it to their partner. The partner receives it with his feet and performs the same movement. When doing this exercise, make sure that your posture is upright at all times.
The second of the proven abdominal exercises is as follows: we sit on the floor in such a way that our backs are in contact with each other. Alternately pass the ball from side to side while twisting your torso. Repeat the exercise at least 10 times. This exercise can also be successfully performed while standing. The faster we do it, the more effective it is.
The quadriceps muscles of the thighs can also be exercised in pairs. How to do it Lie down on your back in such a way that your feet and your partner’s feet touch each other. Alternately, lift them up, performing a bicycle exercise. During this exercise, try to resist each other’s resistance.
Another element of the workout for two is exercises for the back muscles. One of these exercises involves lying on your back with your heads facing each other. Raise your arms, interlace your hands, and move your legs to the side, bent at the knees, one way and then the other. If you are slightly more advanced, you may additionally tilt your hips alternately. Do this exercise at least 10 times. How else can you exercise your back muscles in couples? Stand with your back to each other, raise your arms and grasp each other, interlace your fingers tightly and make sure that your feet are slightly apart. One person does a push-up, lifting the other person on their back at the same time. Remain in this position for about 10 seconds. Alternate between one person and the other.
Stretching exercises should be the culmination of your workout. This is the best way to avoid soreness. One recommended exercise is squats in pairs. To do them, stand opposite your partner, making sure your posture is straight at all times. We grasp each other’s hands and simultaneously bend legs in knees so that they do not exceed the contour of the foot.
An interesting variety of classic training for two can be the so-called tabata. What is it? This term is used for exercises performed in the 20:10 mode – 20 seconds of work and 10 seconds of break. There are 8 of them, which means that such a workout lasts only 4 minutes. However, it is very effective and efficient. Those who are a bit more advanced, after performing it, can rest for about 2 minutes and then perform it 2 more times. Tabata may include various types of exercises. Such a workout may include push-ups, jumping jacks, squats, running in place, squats with a barbell, burpees or pull-ups on a bar, among others.
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