Пнд.
• Грудь, Плечи
• Трицепс
• Rectus abs, прямые мышцы живота
Тренировка от ДжиллианКруг 1
Отжимания
Приседания
Круг 2
Dumbbell chest press
www.womenshealthmag.com/fitness/superset-2a-dum...
Flys
www.exercise-x.com/exlib//111/view/0
Приседания сумо.
Круг 3
Bench Dips
www.shapefit.com/triceps-exercises-bench-dips.h...
Разгибание ног
ehealthspot.blogspot.com/2008/01/thighleg-exerc...
LATERAL LEG RAISES
(advanced)
Lie on your back with your legs directly
above your hips perpendicular to the floor.
Your arms should be straight out to your
sides as if forming a T with your torso.
Your palms are down on the floor for support. Inhale and slowly lower your legs
directly over to your right side. Bring them as low as you can without touching
the floor. Keeping your legs totally straight, exhale and raise them back up to
the starting position. Switch over to the left side and repeat. Lateral leg raises
predominantly target the obliques as well as the lower abs and hip flexors.
1 min Cardio
BASIC CRUNCH
Starting position: Lie on your back with your knees bent and your feet
placed flat on the floor about hip-width apart. Place your hands behind
your head so that your thumbs are behind your ears. Do not lace
your fingers together. Keep your elbows open and out to the sides.
Keep your chin up and off your chest.
Performance description: Take a deep breath, then exhale while curling up
and forward until your shoulder blades are lifted off the floor. Hold for
a moment at the top of the movement, fully exhale all of the air in your
lungs for complete contraction of the abs, then slowly lower yourself
back to the floor. Another option if you can’t stop pulling on your neck
is to cross your arms across your chest. Keep your tongue pressed on the
roof of your mouth to help alleviate straining the back of your neck.
Tips: Pick a spot on the ceiling and keep your eyes focused on it to avoid
pulling on your neck, and do not bring your elbows in or forward.
When crunching, pull—do not push—your stomach out. Instead, pull your
belly button inward toward your spine. Try to imagine you’re lifting your chin
up—not forward—toward the ceiling.
Круг 5
DUMBBELL TRICEP EXTENSION
Starting position: Hold a dumbbell in each hand and sit on a bench with your
feet shoulder-width apart. Extend both arms directly over your head so that
they are perpendicular to the floor and in line with your body.
Performance description: Inhaling, bend your arms slowly, lowering the dumbbells
behind your head. Keep your elbows close to your head and pointed
straight up throughout the entire exercise. Lower the weight until you feel a
stretch in the back of your arms. Exhale and raise the weight following a
slight arc back up to the starting position.
Tips: Be careful not to hit the back of your head when raising the weight. Do
not let your elbows flare out so that you can maintain emphasis on the triceps,
not the shoulders.
www.parentsconnect.com/editorial_images/3/Dumbb...
1 мин. кардио
SCISSORS
(intermediate)
Lie on your back with your legs straight out in front of you. Place your hands
under your hips with your palms flat on the floor for support. Raise your legs
to a 45-degree angle about 11⁄2 feet off the floor. Exhale and scissor your legs
back and forth, bringing your right leg over your left and your left leg over
your right. Move your legs up and down an imaginary ladder, scissoring them
as high as you can and as low as you can without touching the floor.
images.meredith.com/fitness/images/2006/10/m_FI...