Working with a friend can keep you motivated. Even engaging in friendly competition can force you to work harder. But you should be quiet while doing this. A 2013 study shows that the ideal partner is a person with some skill and verbal motivation to you.
Even though it sounded unreasonable, researchers at Michigan State University found that the most appropriate study partner was 40 percent more fit than the other and that it would be the most effective way to exercise only with their partners, rather than trying to encourage them. Scientists believe that encouragement by more fit individuals can be perceived as patronizing or belittling. With that in mind, call a friend and try these effective and fun dating moves!
1. High Five Push-Up
Standard push-ups train the abdomen, chest, shoulders and triceps. But lifting one leg or arm creates an imbalance that activates abdominal work more than a few cheetahs. This variation was provided by the exercise physiologist Jacque Ratliff by the American Council on Exercise.
HOW TO: Start with your partner in a push-up position. While both of you are doing push-ups, you should descend and rise together. At the end of each repetition, lift your right arm with a 90 degree tilt to drive a high five in the left direction. Repeat push-up and high-five with your left arm in the same way, continue doing the same for 40 seconds alternately.
2. Side Squat Walk With Partner
This combination of squat and side gait pushes your balance and coordination and works your abdominal muscles, hip muscles, back and front leg muscles. Exercise physiologist Jacque Ratliff says this move will work when you have a paint and weight close to your best partner.
HOW TO: Start with your partner standing in a position where you lean back against each other. While leaning your back firmly against each other, lower yourself to the squat position. Make sure both of your knees and hips are sitting at a 90 degree slope. Move one foot sideways, take five steps to the right and five steps to the left. Repeat the steps for 40 seconds. For an easier version, stand up and take your steps between squat replays.
3. Seesaw Squat With Resistance Band
For this movement, you will need a resistance band with a handle on both ends. Exercise physiologist Jacque Ratliff recommends seesaw squat exercise, which activates the abdomen and almost all lower and upper body muscles, and is also a great whole-body workout.
HOW TO: While holding a handle of the resistance band, stand facing your partner. One of the partners stretches his arms over his head, while the other stands in the squat position by pulling the tape between the legs between the legs and straight down. In the opposite position to your partner, alternate between standing and squat position by pulling the tape with the seesaw movement. During the exercise, be sure to hold the tape as instructed and work in coordination with your partner. Repeat for 40 seconds.
4. Throwing a gymnastic ball sideways with one leg
This movement involves abdominal endurance, works the side abdominal muscles, hip flexors and allows you to have a very serious balance fight. Along with your partners, all you need is a lightweight (2-3 kg) gymnastic ball. This exercise was found by the American exercise physiologist Jacque Ratliff.
HOW TO: The two partners stand side by side at a distance of 30-60 cm from each other and look in the same direction, standing on their feet inside. The first partner should hold the gym ball with both hands, a little away from the body, with the arms slightly inclined. He rotates the upper part of the body completely away from his partner, and then shakes his arms around him and throws the ball to his partner. Continue ball catching game on the right foot for 20 seconds, and then replace it with the left foot. Make sure that there is some tilt in your feet standing in the air and that it rotates with your torso and shoulders while catching and throwing the ball.
5. Passing by Gymnastics Ball
The spinning motion of the ball passes the oblique and abdominal muscles. This exercise is from Dany Musico, the famous coach and also the world boxing champion in super-midweight. "Start slowly and gradually increase your speed throughout the set," she says.
HOW TO: Stay at a distance of about 60 cm, with your face invisible. Keep your feet wider than shoulder width and slightly bend your knees. Let the first partner hold the gym ball with both hands. Let both partners turn in opposite directions. Let the first partner give the gym ball to the second partner who took it back from behind. Let both partners return the gym ball in the opposite direction to change it from behind. Continue to pass the ball in one direction for 20 seconds, repeat in the opposite direction when finished. (Note: This can also be done by kneeling or sitting back to back).
6. Chest Pass with Lunge and Gymnastic Ball
For a dynamic warm-up, this movement is great: throwing the ball activates your chest and shoulder muscles, while lunge activates the hip muscles, front and back leg muscles. You will need a 2-3 kg gymnastic ball while doing this movement.
HOW TO: Start by standing in a position facing each other at a distance of five to ten steps, with your feet wide at the hips. Hold the gym ball in front of your chest with both hands. Your partner should stay firm with a slight twist in his hip and hold his hands directly in front of his chest to provide a target for you to throw the ball. The person who throws the ball takes a step forward with his right foot in the form of a lunge. When the right foot touches the ground, slightly bend your left knee so that your right hip is lowered as you forcefully push the gym ball away from your chest, towards the target. The catching partner takes the ball, brings it to his chest and likewise takes a step forward to throw the ball back. Repeat 10-15 times.
7. Triceps Kickback with Pipe Movement
Get your triceps in shape with this resistance band exercise. You will need one double-ended mid-resistance tube or two resistance bands.
HOW TO: Start by standing face to face. While your partner is holding the middle of the tube (or both ends of the tape), take both ends of the tape or the tire, or hold both handles. Gently bend your hips (avoid bending your back), keeping your body posture and spine straight. Hold both elbows with your upper arms parallel to the ground; keep them steady throughout the workout. Your elbows will be like a fulcrum as you slowly push your arms back. Pause for a second or two, then slowly return to the starting position. Make 12 to 15 repetitions, one to three sets, alternating sets with your partner.
8. Body Rotation
This abdominal exercise will target all your abdominals as well as your obliques and shoulders. To make it, you will need a medium-strength resistance band with two handles.
HOW TO: Start with your partner by standing on the surface and five steps away. Both of you hold one of the handles with both hands. Pull back in the opposite direction until you feel a slight resistance in the resistance band. Muscle your abdominals inward and maintain your correct body posture throughout the movement. Let your partner turn in the opposite direction while you turn your body in one direction. Then slowly return to the starting position. Repeat 12-15 times and then change directions.
9. Fast Chest Paste with One Leg
Standing on one leg activates the gluteus medius muscles, which helps balance and knee strength and are especially important for runners.
HOW TO: Take a medium weight (2-3 kg) gymnastic ball and stand with your partner on average, three steps between you. Hold the gym ball in front of your chest with both hands. Slide your weight onto one leg by doing the same thing as your partner. Let your abdominal muscles stand upright and steady. Take the ball and return it with a quick basketball chest pass. Continue for 30-60 seconds on each leg.
10. Shuttle with Gymnastic Ball
Yes, the shuttle may be overrated by some people, but doing the shuttle with a partner can make it fun again.
HOW TO: You should start with your knees bent, both of you lying down on the floor, with your fingertips facing each other. Keep the gym ball on your chest with both hands while still lying on your back. Breathe out into a sitting position and give or throw your ball to your partner. Your partner will descend to the ground holding the ball in his hand again and go back to the sitting position. Continue to pass the ball back and forth for 20 repetitions. To add more challenges, try to lift the ball over your head after completing each shuttle.
Use a partner in your ordinary stretching routine, says Dr. Professor of Exercise Physiologist at Auburn University in Montgomery, Alabama. Michele Olson. Your friend can help you flex in a seated position by gently pushing your waist forward as you reach your fingertips, so that you can increase the flexibility of the beams behind your knees. Then relocate. Do this for five different stretch series. Stretching can be boring, but having a partner who speaks to you and helps you will take time and make yawning more effective.
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Who is your exercise partner? Have you done any of these exercises before? What do you think about these exercises? Will you try these exercises with a partner with a friend or spouse? What other favorite exercises do you like to do with your partners? Leave a comment below for Güçlüyaşa.com family and share your suggestions.