Exercise "Army Spring" - a unique type of training, which contributes to the rapid burning of extra pounds. Modern and well-developed training equipment, strict diets, various training programs, magic preparations, etc. all this requires enormous financial investments and time-consuming, and the effect of them is often worse than expected. Exercises with your own body weight can be performed anytime, anywhere. These exercises include the "army spring". In this article, you will learn about the main advantages of this exercise, as well as the correct technique for its implementation.
History of occurrence
To date, one of the most famous exercises from the world of crossfit is the burpee. In the Soviet army, it was known long before the popularization of this area. It bore many names, but the most common are “army push-ups” and “army spring”. A very long time ago, the exercise has been used for the physical training of soldiers, policemen, firefighters and others. It is included in almost all training programs for professional athletes.
The peculiarity of this exercise lies in its universality - during the training almost all muscle groups are involved. Thus, the load contributes to the burning of fat in all problem areas. What develops the exercise "army spring"? The muscles of the shoulder girdle (deltas, trapezoids, triceps), abs, buttocks and thighs get a special load.
Benefits of exercise
Since the exercise is high-intensity, it is perfect not only for building muscle mass and burning fat, but also for developing qualities such as perseverance, willpower, and endurance.
Due to the acceleration of metabolic processes during the implementation of the army spring, calorie burning continues even after training is completed. Performing the exercise for only 5 minutes is identical in energy consumption to an intensive 30-minute training on the treadmill. Thus, you can achieve a dream figure without spending a huge amount of time in the gym or in group classes.
So, the “army spring” combines excellent power and cardio load, and also develops and strengthens the heart and respiratory organs. A significant advantage of this exercise is that you do not need to have a large space or buy special equipment to complete it. All you need is your own body. With the right approach to the training process and daily diet in the shortest possible time, you can come in perfect shape.
Execution technique
Exercises "army spring" is technically uncomplicated:
Standing, place your feet shoulder-width apart, then sit down from the starting position and place your palms on the floor. From this position, leap your legs back. Hold your body on your palms and socks.
From the emphasis lying do one push-ups from the floor.
Then without stopping, return to the sitting position, pressing your legs to your chest - again with a jump.
From a sitting position, jump up and simultaneously throw your hands up (you can make cotton).
Perform the required number of repetitions.
Be sure to keep your neck and back straight during exercise. The abdominal muscles should be tensed, the abdomen pulled in, the arms should be straightened to the end when doing pushups from the floor. Perform a landing after a jump with slightly bent knees, resting on the entire plane of the foot.
If you are not particularly prepared in terms of physical development or for some reason cannot perform the exercise with full dedication, it is recommended that you choose a simpler option. This can be a refusal to jump or push ups, which will reduce the load.
Load selection
As a rule, an army spring is performed on time. During initial physical preparation, it is recommended to start with 4 approaches, in each of which active work and 1 minute of rest take 2 minutes.
Since sooner or later the body adapts, it is necessary to complicate the exercise in time. You can gradually increase the number of approaches and time. You can also improve the "army spring" due to the complexity of the implementation of individual elements. Here are some of the options:
During an emphasis lying to execute push-ups by a wave.
While jumping, grab the horizontal bar and pull yourself up.
Between the exercises add a run in place.
While jumping up, pull your legs to your chest.
Conclusion
So, now you know about such a great exercise as "Army Spring". If you decide to put it into practice, be sure to consult a doctor, especially if you have any diseases. Such a heavy load can harm an unprepared body. In any case, during the training, it is necessary to control the load and observe the technique of exercise "army spring". In this case, the lesson will bring only a positive result.