Comprehensive exercises from the Romanian coach István Yavorek
Last reviewed: 19.10.2021
All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
Complexes of exercises using dumbbells from the Romanian coach of weightlifters István Yavorek strengthen the whole body and significantly accelerate metabolism. He created them for the training of the Romanian Olympic champions, but you can also enjoy the results: more muscle, less fat and beautiful cubes on your stomach.
An exercise
Do any of the complexes 3 times a week. For Complex 1, perform 6 repetitions of each exercise and move on to the next exercise without rest. For the complex number 2, perform 3 repetitions of each exercise and without rest go to the next, on the whole performing 3 complete circles. When your physical shape improves, increase the number of circles.
Program
- Vertical traction with dumbbells
- Jerk with thrust upwards
- Jumps in the squat
- Traction in slope
- Jerk with thrust upwards
Equipment
Vertical traction with dumbbells: Standing position, knees slightly bent, pick up dumbbells, straight arms lowered in front of you. In this position, your elbows will be slightly turned to the outside, and your shoulders are slightly lowered. Look straight, the thorax is raised, the back is straight, the abdominal muscles are tense. Bend your arms to your neck, dumbbells should be opposite each other. Elbows should be directly at the level of the ears. In the top position, stand on the socks. Return to the starting position.
Jerk with thrust up: Standing position, pick up dumbbells. Take the original position, as with vertical rods, but lean forward so that the dumbbells are at the knee level. Keep your head and neck straight. This is the starting position. Now lift the dumbbells, as you did with vertical towers, but do not stop in the top position; instead, wring out your wrist to lift the dumbbells outstretched arms over your head. In doing so, you must stand on your toes. Return to the starting position.
Zymy in prisyade: Be straight, bring dumbbells to the shoulders, palms look forward. Keeping this position, the head looks forward, make a full squat, the hips parallel to the floor. When you get up, lift the dumbbells above your head, your arms are fully straightened. In doing so, you must become on your toes. Return to the starting position.
Traction in slope: Standing position, in the hands of a dumbbell. Pull your arms out in front of you. Slightly bend the knees and bend at the waist so that the body is at an angle of 45 degrees from the floor. When the weight of your body is focused on the heels, this is the starting position. Without changing the position - without turning the body - bend your arms, sharply bring the dumbbells to your armpits. Slowly return to the starting position.