These 4 simple exercises can save your life at the right moment

fitness treener

What exercises will help in an extreme situation?

We all have extreme situations in our lives. You never know when you will have to run away from someone or escape from an aggressive dog in a tree. In such situations, the one who is better physically prepared wins.

If you want to always be ready for unforeseen circumstances, it is necessary to train and do exercises of different orientation, which will develop strength, endurance, agility, flexibility and speed. A high level of development of these physical qualities will help to successfully cope with different situations.

Aim to improve your overall physical fitness to become well-rounded. You should avoid narrow specialization and developing one quality to the detriment of the others.

If you want to become a master of sports in powerlifting and run marathon distances like a track and field athlete, I have to disappoint you. There’s no such thing. Your strength and speed will be at a high level, but your endurance will weaken.

How to develop the five basic physical qualities

For the development of general endurance, long running, cross-country running, skiing, skating, cycling, swimming, games are used.

To develop strength apply pull-ups on the bar, push-ups on the bars, lifting straight legs in hanging on the bar, exercises with dumbbells and barbells, exercises on special simulators.

To develop dexterity apply exercises for coordination. For example, exercises on gymnastic equipment or on an unstable surface, martial arts, game sports and more.

To develop flexibility, use exercises that can increase the range of motion and help to achieve high mobility in the joints. For example, stretching the muscles of the legs and back, exercises for mobility of the spine.

To develop quickness, short-distance running, mobile sports games, throwing projectiles, various exercises at a high pace or sharpness are used. Training to increase the level of general physical fitness.

And now we offer you four basic exercises that will help in extreme situations. They are aimed at pumping large muscle groups and developing their strength and coordination. All exercises should be done with a short rest period, which contributes to the development of endurance.

Explosive jumps from a deep saddle

Tehnika

• Place your feet shoulder-width apart, feet turned at 45 degrees. Bend slightly in the lower back, keep your back straight. Look forward.
• Lower your shoulder blades down, bring them together and fix them in this position.
• Inhale, from a standing position do a deep squat with a straight back.
• From the bottom point, explosively jump up and exhale quickly.
• Land on your toes while simultaneously bending your legs at the knees.

Perform three approaches of 25 times. Rest between approaches – one minute.

Tõmbetõmbed

Tehnika

• Grasp the bar with your hands shoulder-width apart. Before pulling up, lower your shoulder blades down and bring them together. Push your chest forward.
• Väljahingamisel tõmmake rinna ülaosa jõulise liigutusega kangile.
• Püüdke haarata kangi kindlalt, et paremini haarata oma käelihaseid.
• Tehke liikumine, tõmmates küünarnukid tagasi, viige õlavarred kokku.
• Sissehingates laske end sujuvalt tagasi lähteasendisse.

Perform three approaches for 5-10 times. Rest between approaches – one minute.

Lunges with a leg swing forward

Tehnika

• The back is straight with a slight bend in the lower back, inclined to the floor. Shoulder blades together, chest forward.
• Take one leg back. It is used only for balance.
• Lower your shoulder blades down, bring them together and lock them in this position.
• Take a deep breath and smoothly lower down to the parallel of the thigh of the front leg with the floor.
• With a powerful push up, bring the back leg forward with a bent knee and exhale.
• Pöörake tähelepanu jalgade asendile. Nad seisavad sirgelt, mitte sissepoole või väljapoole kallutatud.

Perform three approaches of 15 times. Rest between approaches – one minute.

Tõuked rööbastel

Tehnika

• Grasp the bars, the body is flat. Neck, back and hips are on the same line. Feet together. Lower your shoulder blades down and bring them together.
• Sissehingates laske keha ettevaatlikult alla, painutades küünarnukid 90-kraadise nurga alla.
• As you exhale, straighten your arms, raising your body to the top point.
• Try to avoid jerking and swinging your legs.

Perform three approaches of 15 times. Rest between approaches – one minute.

Remember that the main task is to train and do exercises of different orientation. For example, running, exercises on the bar, stretching, sports games. This will make you physically developed, and you can always be ready for any extreme situation.