The two-way workout is a great way to keep fit, as well as increasing the motivation to train, it's also very easy and practical, so you do not have to use machines or spend a lot of money in the gym.
This is because peer training can be done at home with friends, family or even with a boyfriend or girlfriend. And it also avoids the embarrassment that many people have about training in the gym when one does not have the desired physical form.
Moreover, 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.
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: Abdominal Static
To do this you just have to lay your back on the floor and lift your legs until your feet touch. Then you should lift your back to the floor and hold that position while you play 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 made in the traditional way by placing your feet on the floor with your legs bent. Next, everyone should lie flat on the floor and lift the back of the floor to make the abdominal. Each time you get up you should try to tap your hands on the other person's palms. Do 2 to 3 sets of 10 to 15 repetitions.
Exercise 2: Side Abdominal
This exercise should be performed by one person at a time and for this you should lie on your back on the floor while the other person makes force on the feet with your hands to prevent them from rising during the abdominal.
The person on the ground should then lift his back until he is almost seated, while rotating the torso to direct the right shoulder to the left shoulder of the partner and vice versa, returning to bed whenever he changes his shoulder. 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 from the floor and touch with one hand on the opposite knee and then lower and repeat with the other hand, also for 10 to 15 times for 2 or 3 sets.
Exercise 3: Abdominal board
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 you should train the normal abdominal board. Here's how to do the abdominal board correctly.
As the abdominal board becomes easier to do, one can increase the intensity of the exercise by using the training partner. For this, it is only necessary that the partner lies on the back while doing the abdominal board. 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 ground on each side to regulate the amount of weight he puts on the other person.
Exercise 4: Double Squats
In this exercise you should lean your back on your training partner and then bend your legs until you get a right angle. It is important to be careful not to let the knees go from the tip to the toes, as this can lead to injuries to the joints.
To do this squat, the two should do the squat simultaneously using the other person's body as support. In this way, the force between the two must be compensated in order to keep the back always close and straight.