- Training plan for two
- Exercise 1: Static sit-up
- Exercise 2: Lateral abdominal
- Exercise 3: Abdominal plank
- Exercise 4: Squat in pairs
Training for two is an excellent alternative to keep in shape, because in addition to increasing motivation to train, it is also very easy and practical, with no need to use machines or spend a lot of money in the gym.
This is because, the pair training can be done at home with friends, family or even with the boyfriend or girlfriend. And it also avoids the embarrassment that many people have about training in the gym when they do not have the desired physical shape.
Furthermore, when training with someone you know, it is easier to ask questions about some exercises and ensure that all movements are being done properly, enhancing muscle work.
Training plan for two
These are some exercises that can be done in pairs and that help to work different muscle groups, from the abdomen to the back, legs and butt.
Exercise 1: Static sit-up
To do this exercises, just lie down with your back on the floor and lift your legs until your feet touch. Then you should lift your back off the floor as much as possible and maintain that position while throwing a ball from one to the other. This exercise should be done between 30 seconds to 1 minutes, repeating up to 3 times.
To facilitate this exercise, the abdominals can be done in the traditional way, placing your feet on the floor with your legs bent. Then, each one should lie completely on the floor and lift the back of the floor to do the abdominal. Each time you get up, try to tap the other person's palms with your hands. Do 2 to 3 sets of 10 to 15 repetitions.
Exercise 2: Lateral abdominal
This exercise must be done by one person at a time and, for this, one must lie on his back on the floor while the other person presses his feet with his hands to prevent them from lifting during the abdominal.
The person on the floor must then lift their backs until they are almost seated, at the same time rotating the torso to direct the right shoulder to the partner's left shoulder and vice versa, lying down again whenever the shoulder is changed. This exercise should be repeated 10 to 15 times, in 2 or 3 sets.
One way to simplify the exercise is to lift your back as far off the floor and touch the opposite knee with one hand and then lower and repeat with the other hand, also 10 to 15 times for 2 or 3 sets.
Exercise 3: Abdominal plank
This is a great exercise to train not only the abdomen, but also the back, as it requires a lot of muscle strength to keep the body straight. Before starting this exercise, the normal abdominal plank should be trained. See how to do the abdominal plank correctly.
As soon as the abdominal plank 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 on his back while doing the abdominal plank. The plank position should be maintained for as long as possible.
If it is necessary to gradually increase the difficulty, the partner can start by placing his feet on the floor on each side, to regulate the amount of weight he places on the other person.
Exercise 4: Squat in pairs
In this exercise you should lean your back against your training partner and then bend your legs until you get a right angle. It is important to be careful not to let your knees pass the line of the tip of the toes, as it can cause injury to the joints.
To do this squat, the two must do the squat simultaneously, using the other person's body as support. Thus, the force between the two must be compensated in order to keep the back together and straight.
