Effective exercises for the press

Training program aimed at reducing weight and body shaping. Classes are held in the gym under the guidance of an experienced trainer.

Lesson duration: 60 min.

Level of intensity: low, medium, advanced.

Impact on muscle groups: maximum number of muscle groups

Equipment used: dumbbells, body bars, rubber shock absorbers, weights, barbells, weight and cardio equipment, and much more.

One-time lesson – 500r; Subscription for 1 month – 7000r. Subscription for 1 month for club members – 5000r.

Psychophysical practice based on ancient Indian traditions. The lesson aims to strengthen and stretch all muscle groups, to harmonize the body and soul.

Duration of occupation: 90 min.

Intensity level: medium, advanced.

Effects on muscle groups: all large muscle groups.

Used equipment: yoga mat.

This is a mix of Latin American dances and

Duration of occupation: 55 min.

Intensity level: low and medium.

Effects on muscle groups: maximum muscle groups.

Used equipment: without equipment.

Functional training aimed at increasing strength, endurance, coordination and balance. Training provides an intense effect on all muscle groups, including stabilizer muscles.

Duration of occupation: 55 min.

Intensity level: tall.

Effects on muscle groups: the muscles of the chest, back, abdominals, arms and upper shoulder girdle.

Used equipment: various power equipment, as well as medboly, fitballs, unstable supports, bosu, core, etc.

Effective exercises for the press

Total body

Strength training aimed at strengthening the main muscle groups.

Duration of occupation: 55 min.

Intensity level: medium, high.

Effects on muscle groups: maximum muscle groups.

Used equipment: body curls, dumbbells, rubber shock absorbers, fitballs, step platforms, mats, etc.

Crossgym – A new effective course aimed at increasing strength, flexibility, endurance and the formation of a beautiful sports figure.

Duration of occupation: 60 min

Intensity level: low, medium, high.

Effects on muscle groups: maximum number of muscle groups.

Used equipment: functional exercises with free weights.

This is a mix of Latin American dances and

Duration of occupation: 55 min.

Intensity level: low and medium.

Effects on muscle groups: maximum muscle groups.

Used equipment: without equipment.

The system of exercises aimed at strengthening the deep muscles-stabilizers. The practitioners improve their posture and restore neuromuscular balance.

Effective exercises for the press

Duration of occupation: 55 min.

Intensity level: low, medium.

Effects on muscle groups: maximum muscle groups + deep body stabilizer muscles.

Used equipment: both without equipment and with the use of equipment for “special classes” (isotonic rings, fitballs, tape rubber, yoga belts).

Twine Stretch

Twine is a figure of gymnastics and acrobatics, in which straight legs are separated to the sides along one line (transverse splits) or one leg is directed forward, and the second back (longitudinal splits). In this case, the legs are pressed to the floor along its entire length. To accept the position of the string, it is necessary to develop considerable flexibility in the muscles of the legs and pelvis. The essence of training for the development of twine is to gradually achieve such flexibility that will allow you to easily take the desired position.

Duration of occupation: 60 min

Intensity level: medium, advanced.

Effects on muscle groups: all muscle groups with an emphasis on the legs.

Used equipment: both without equipment, and with the use of equipment for “special classes” (tape rubber, yoga belts, rolls).

One-time lesson – 400r. 4 lessons – 1500r. 8 lessons for club members -2900r.

Classical interval training, built on the alternation of aerobic and power blocks.

Duration of occupation: 55 min.

Intensity level: medium, high.

Effects on muscle groups: maximum number of muscle groups.

Used equipment: any equipment can be used, as well as your own body weight.

Duration of occupation: 55 min.

Intensity level: medium, high.

Effects on muscle groups: all muscle groups.

Used equipment: step platforms, rugs.

The system of exercises aimed at active fat burning. 20 seconds of an intensive interval change 10 seconds of rest. Such cycles per lesson – 6-8.

Duration of occupation: 55 min.

Intensity level: very tall.

Effects on muscle groups: maximum number of muscle groups.

Used equipment: different equipment can be used, as well as your own body weight.

Training program aimed at reducing weight and body shaping. Classes are held in the gym under the guidance of an experienced trainer.

Lesson duration: 60 min.

Level of intensity: low, medium, advanced.

Impact on muscle groups: maximum number of muscle groups

Equipment used: dumbbells, body bars, rubber shock absorbers, weights, barbells, weight and cardio equipment, and much more.

One-time lesson – 500r; Subscription for 1 month – 7000r. Subscription for 1 month for club members – 5000r.

Iron nut

Unique workouts for girls! The goal of these workouts is to create a feminine ideal figure. The main wish of all the girls coming to the gym is tightened buttocks, slim legs and a flat stomach. It is over these problem areas and work will go on training. If you want to lose weight, change the proportions of the figure and get the desired seductive forms – then you are here!

Lesson duration: 1 hour.

Intensity level: medium, high.

Effects on muscle groups: all muscle groups, with an emphasis on abs, legs and buttocks.

Equipment used: free weights (weights, barbells, dumbbells, bodybuilders, medballs), loadable exercise machines, functional equipment (rubber expanders, TRX loops, step-platforms), cardio simulators.

One-time lesson – 500r; Subscription for 1 month – from 5000r. Subscription for 1 month for club members – from 3500r.

Total body

Strength training aimed at strengthening the main muscle groups.

Duration of occupation: 55 min.

Intensity level: medium, high.

Effects on muscle groups: maximum muscle groups.

Used equipment: body curls, dumbbells, rubber shock absorbers, fitballs, step platforms, mats, etc.

Buttocks 3D + ABS

Lesson duration: 55 minutes

Level of intensity of employment: average.

Impact on muscle groups: when working with buttocks, large, medium and small gluteal muscles, while working with abdominal pressure, on the direct, transverse and oblique abdominal muscles.

Equipment used: on mats without equipment, and using dumbbells, balls, body bars, rolls.

Strength training using barbells. Basic strength exercises are used to work out all the major muscle groups.

Duration of occupation: 55 min.

Intensity level: medium, high.

Effects on muscle groups: maximum muscle groups.

Used equipment: mini-rods (pamp).

Iron nut

Unique workouts for girls! The goal of these workouts is to create a feminine ideal figure. The main wish of all the girls coming to the gym is tightened buttocks, slim legs and a flat stomach. It is over these problem areas and work will go on training. If you want to lose weight, change the proportions of the figure and get the desired seductive forms – then you are here!

Lesson duration: 1 hour.

Intensity level: medium, high.

Effects on muscle groups: all muscle groups, with an emphasis on abs, legs and buttocks.

Equipment used: free weights (weights, barbells, dumbbells, bodybuilders, medballs), loadable exercise machines, functional equipment (rubber expanders, TRX loops, step-platforms), cardio simulators.

One-time lesson – 500r; Subscription for 1 month – from 5000r. Subscription for 1 month for club members – from 3500r.

Psychophysical practice based on ancient Indian traditions. The lesson aims to strengthen and stretch all muscle groups, to harmonize the body and soul.

Duration of occupation: 90 min.

Intensity level: medium, advanced.

Effects on muscle groups: all large muscle groups.

Used equipment: yoga mat.

Iron nut

Unique workouts for girls! The goal of these workouts is to create a feminine ideal figure. The main wish of all the girls coming to the gym is tightened buttocks, slim legs and a flat stomach. It is over these problem areas and work will go on training. If you want to lose weight, change the proportions of the figure and get the desired seductive forms – then you are here!

Lesson duration: 1 hour.

Intensity level: medium, high.

Effects on muscle groups: all muscle groups, with an emphasis on abs, legs and buttocks.

Equipment used: free weights (weights, barbells, dumbbells, bodybuilders, medballs), loadable exercise machines, functional equipment (rubber expanders, TRX loops, step-platforms), cardio simulators.

One-time lesson – 500r; Subscription for 1 month – from 5000r. Subscription for 1 month for club members – from 3500r.

Cross training

Cross training – This is a training program consisting of various types of physical activity. This transition to those sports exercises that are not familiar to the body. So, their effectiveness will be several times higher, as you will alternate between different types of fitness.

Lesson duration: 60 min.

Intensity level: medium, high.

Impact on muscle groups: maximum number of muscle groups.

The equipment used: weights, barbells, dumbbells, body baras, bosu, medboly, platform step, expanders, strength training equipment.

One-time lesson – 500r. Subscription for 1 month – 5500r. Subscription for 1 month for club members – 4000r.

Kickboxing 90

Kickboxing refers to the category of “contact” martial arts; it includes both fist fighting techniques and various kinds of kicks, which makes the fighter who has studied kickboxing extremely original and diverse in terms of his “arsenal”.

Effective exercises for the press

Duration of occupation: 90 min.

Intensity level: medium, high.

Effects on muscle groups: muscles of the shoulder girdle, muscles of the body, muscles of the legs.

Used equipment: boxing gloves, helmets, paws, pears, punching bags, jump ropes.

Stretching

The system of exercises, the main purpose of which is stretching the ligaments and muscles, as well as increasing the flexibility of the body. The name of this direction of fitness is borrowed from English, stretch in Russian means “elasticity, stretching.” Stretching is not just an opportunity to sit on a splits. In this lesson there are a large number of exercises aimed at stretching the muscles of the neck, arms, back, legs, as well as techniques aimed at improving the plasticity of the joints and stretching the deep muscles.

Lesson duration: 55 minutes

Intensity level: low, medium.

Impact on muscle groups: both without equipment, and with the use of equipment for “special classes” (fitballs, tape rubber, yoga belts, rolls)

Used equipment: both without equipment and with the use of equipment for “special classes” (fitballs, tape rubber, yoga belts, rolls).

Psychophysical practice based on ancient Indian traditions. The lesson aims to strengthen and stretch all muscle groups, to harmonize the body and soul.

Duration of occupation: 90 min.

Intensity level: medium, advanced.

Effects on muscle groups: all large muscle groups.

Used equipment: yoga mat.

Iron nut

Unique workouts for girls! The goal of these workouts is to create a feminine ideal figure. The main wish of all the girls coming to the gym is tightened buttocks, slim legs and a flat stomach. It is over these problem areas and work will go on training. If you want to lose weight, change the proportions of the figure and get the desired seductive forms – then you are here!

Lesson duration: 1 hour.

Intensity level: medium, high.

Effects on muscle groups: all muscle groups, with an emphasis on abs, legs and buttocks.

Equipment used: free weights (weights, barbells, dumbbells, bodybuilders, medballs), loadable exercise machines, functional equipment (rubber expanders, TRX loops, step-platforms), cardio simulators.

One-time lesson – 500r; Subscription for 1 month – from 5000r. Subscription for 1 month for club members – from 3500r.

Muay Thai 90

Duration of occupation: 90 min.

Intensity level: medium, high.

Effects on muscle groups: muscles of the shoulder girdle, muscles of the body, muscles of the legs.

Used equipment: boxing gloves, helmets, paws, pears, punching bags, jump ropes.

  • – Hall of martial arts
  • – Paid lesson
  • – Aerobic exercise
  • – Power classes
  • – Stable power
  • – Dance classes

In the Network of Sports Clubs (SSC) “Physical Culture” the best opportunities are provided for those who strive for health, beauty and good spirits. Fitness club is the path to success, the choice of a modern lifestyle. The fitness technologies used in our club are directed not only at short-term results, but also at long-term improvement of all physical characteristics of the body. Effective exercises without overloading will give you the joy of active life and the pleasure of the beneficial activity of each muscle.

Classes in fitness centers “Physical culture”

More than three dozen experienced trainers have developed training methods for any level – from trained to beginners. Trainings are adjusted on individual programs for each client. New simulators are coming in and more modern, advanced methods of fitness and other sports exercises are being introduced. Thanks to a rationally organized club infrastructure, the lessons will not take you a lot of useful time.

What does the Network of sports clubs “Physical Culture” offer in Samara?

  • We offer more areas of physical development than other fitness clubs in Samara.
  • Strength classes for barbell and weight-lifting fans have the opportunity to strengthen their muscles with the help of weights, weight-lifting, dumbbells and bodybuilders.
  • Classes in the method of stable strength will help you improve the body through the use of useful static loads.
  • Dance classes provide an opportunity not only to improve your body at the expense of constant physical activity, but also teach modern contemporary dance.
  • Hall of martial arts invites those who wish to reveal their character as a fighter and learn the basics of self-defense. Masters of boxing, kickboxing, muay thai will reveal to you the secrets of combat skills. Courses are also women’s self-defense.
  • Fans of fun, exciting, proven aerobics, we will provide a magnificent hall, good dance music and sociable trainers.

Hurry up to start an active life, come to us now!

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