Exercises to Do in Double

Training two is an excellent alternative to maintain physical form, since, in addition to increasing motivation to train, it is also very easy and practical, do not need to use machines or spend a lot of money in the academy.

This is because, the training pairs can be done at home with friends, family or even the boyfriend or girlfriend. And still avoids the embarrassment that many people have about training in the gym when you do not have the physical form desired.

Besides all that, when if you train with someone known is easier to ask questions about some of the exercises and ensure that all movements are being done properly, by boosting the muscle work.

Workout plan the two

These are some exercises that can be done in pairs and helps to work different muscle groups from the abdomen to the back, legs, and butt.

Exercise 1: Abdominal static

Exercises to Do in Double 1

To do this exercises just that each lie with your back on the floor and lift the legs until the feet touch. Then, one should raise the maximum back to the floor and hold that position while playing a ball from one to the other. This exercise should be done between 30 seconds to 1 minute, repeating up to 3 times.

To facilitate this exercise, the abdominal muscles can be done the traditional way, placing the feet flat on the floor with legs bent. The following, each of which must lie completely on the ground and raise the back of the floor to do abdominal. Each time that raises you should try to hit with the hands in the palms of the other person. Do 2 to 3 sets of 10 to 15 repetitions.

Exercise 2: Abdominal lateral

This exercise should be done by one person at a time and, for that reason, you should lie on your back on the floor while the other person pushes on your feet, with your hands, to avoid that arise during the abdominal.

The person who is on the floor you should lift the back until almost seated, at the same time that you rotate the trunk to direct the right shoulder to the left shoulder of the partner and vice-versa, going back to lie down whenever they exchange shoulder. This exercise should be repeated 10 to 15 times, in 2 or 3 series.

A way to simplify the exercise is to raise the back as much as the floor and play with one hand on the opposite knee and then lower and repeat with the other hand, also by 10 to 15 times for 2 or 3 series.

Exercises to Do in Double 2

Exercise 3: Plank abdominal

This is a great drill to train not only the abdomen but also the back, since that requires a lot of muscle strength to keep the body straight. Before you start this exercise you should train the plank abdominal normal. See how to do the plank abdominal correctly.

As soon as the plank abdominal becomes easier to do, you can increase the intensity of the exercise using the training partner. For this, it is only necessary that the partner lie down on his back while doing the plank abdominal. The position of the plank must be maintained for as long as possible.

If it is necessary to gradually increase the difficulty, the partner can begin by placing the feet on the floor each side, to regulate the amount of weight that puts on the other person.

Exercise 4: Squat double

In this exercise you should lean back to the training partner and then bend your legs until you get a right angle. It is important to pay attention to not let the knees pass the line of the toes, as this can cause damage to the joints.

Exercises to Do in Double 3

To do this squat, the two must do the squat at the same time, using the body of another person as support. In this way, the force between the two must be compensated to keep the back always together and straight.