dimanche 18 février 2018

Do the Perfect back exercises

A complete program for mastering the classic exercise that strengthens your back, arms and shoulders.
#1- Standing Wall Slide
Stand with your upper back against a wall. Raise both arms overhead (hands beyond shoulder width). Press them against the wall. This is the starting position. Lower your upper arms until your elbows are below shoulder height. Return to the starting position. That’s 1 rep; do 10. Too easy? It’s just the start, tiger.
#2- Lat Pulldown
Sit at a lat pulldown station, pick a moderate weight and grasp the bar using an overhand grip. Without moving your torso, pull the bar to your chest, squeezing your shoulder blades together. Hold for 1 second, then slowly return the bar to the start. Do 3 sets of 10-12 reps.
#3- Pull-up
Hang from a bar using an overhand grip, your arms slightly beyond shoulder width. Pull your chest to the bar, pause and squeeze your shoulder blades. Slowly lower your body back to a hang. Knackered? Release the bar and stretch for a bit; then jump up and continue.
#4- Reverse Plank
Sit on the floor with your legs extended and feet together. Put your hands under your shoulders, fingers pointing backwards. Keeping your arms straight, tighten your glutes and raise your hips so your body is straight from ankles to shoulders. Hold for 30 seconds. Tougher than standard planks.
#5- Alternating Dumbbell Row
Stand holding 10-15kg dumbbells. Fold at your hips and lower your torso until it’s nearly parallel to the floor, the dumbbells hanging at arm’s length. Pull the right dumbbell straight up to the side of your torso, lower it and repeat with the left. That’s 1 rep; do 3 sets of 10-12.
#6- Burpee
Stand with your feet slightly beyond shoulder- width apart. Squat, place your hands on the floor, and kick your legs back wide into a push-up position. Do a push-up, and as you raise your torso, jump your feet back between your hands and stand up. That’s 1 burpee.

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