End the dull training!

In these games, there is a positive competition and assistance from colleagues. These tasks motivate us to train. Many of them have already been described and tested. Let's start with the rod and the plan that I always recommend. It's an exercise called 'ladder/pyramid'. It is done in a group. It is best if the participants' levels are similar. They all start with one repetition. Each subsequent series increases by one pull-up. We perform the series one after another. Our goal is to reach 10 pull-ups and go down, which gives us a total of 100 repetitions.

The apparatus with handles, which has no specific name.. Two individuals enter the device face to face.. One person performs one squat on the handles and raises their legs twice to 90 degrees in the hip joints while staying on the device.. The second individual repeats this action.. In the next series, two squats and four lifts must be performed.. The objective to be achieved is ten squats and twenty lifts.. For ease, the series of squats can be increased by two.. 2/2, 4/4, 6/6, 8/8, 10/10.. On the handles, the game "Stówka" can also be played.

Among those who engage in sports, the most popular exercise is the diamond push-up, also known as the narrow push-up. Two individuals assume the push-up position, with the first person performing two push-ups and the second person following suit. The first person then performs four push-ups, and the second person repeats the process. Both continue in this manner, increasing the number of push-ups until one person gives up. Another method is to perform push-ups in various positions, increasing the number of repetitions by one in each set, without taking breaks for rest. Diamond push-ups, regular push-ups, and wide push-ups are the most commonly used. Many individuals approach these exercises with a casual attitude, claiming that they can only do a few. It is best to use them as a supplement to training. These exercises are some of the most important ones that I know and use in my training. If you know of other methods, please share them in the comments.