Fr.
Back Biceps
Hamstrings
Glutes Obliques
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Circuit 1
Terry Pulls
Stand in between a cable cross station with two pulleys (one in each hand).
Keep one foot forward and one foot behind you. Drop on to your back knee.
Your arms should be outstretched with your palms facing up. Exhale and
slowly pull your elbows down to your rib cage. Hold for a beat, inhale, and
then slowly release your arms back to starting position. Repeat.
Side Lunges
Stand up straight with your feet hip-width
apart. Step your right leg out to the side
about a stride’s length, keeping it in line
your left foot. Lean onto your left leg, bending
at the hip, until your right thigh is
nearly parallel to the floor. Using the left
leg, exhale and push yourself back into
starting position. Repeat the same motion
with the left leg. This version of the lunge
places greater emphasis on the side of your
glutes and outer quads.
Circuit 2
Close-G Pull-
Down
Leg Press
Circuit 3
Supermans
Pelvic
Thrusts
Starting position: Lie on your back in front of a bench or platform with your
knees bent and your heels on the bench. Your legs should form a 90-degree
angle with your knees directly above your hips, and your arms should rest on
the floor at your side.
Performance description: Exhale and press your heels down into the bench, lifting
your hips off the floor as high as you can. Squeeze your glutes as tight as
you can for a beat, then lower back down to the floor and repeat.
Tips: Your upper arms, shoulders, and neck should remain on the floor
throughout the exercise
Circuit 4
Hammer Curls
Stand upright with your feet shoulderwidth
apart and your arms at your sides.
Hold a dumbbell in each hand with your
palms facing inward toward the sides of
your body. Exhale, and keeping your elbows
locked firmly against your rib cage,
curl both arms three-quarters of the way
up toward your shoulders. Hold for a
beat, focusing on squeezing your biceps.
Inhale and slowly lower your arms back
to the starting position, and repeat. This
version of the bicep curl puts more emphasis
on the forearms, as well as some
muscles that reside underneath the bicep
Jumping Jacks (1 minute)
Plank Twists
Start in plank position. Maintaining this position, exhale and rotate your
torso by bringing your right knee in toward your left armpit. Return to the
starting position, then repeat with the left knee toward the right armpit.
Plank twists work not only the rectus abdominus but the internal obliques as
well.
Circuit 5
Reverse Curls
Stand upright with your feet shoulder-width apart and your arms at your
sides. Hold a dumbbell in each hand with your palms facing behind you. Exhale,
and keeping your elbows locked firmly against your rib cage, curl both
arms three-quarters of the way up toward your shoulders. Hold for a beat, focusing
on squeezing your biceps. Inhale and slowly lower your arms back to
starting position, and repeat. This version of the bicep curl puts more emphasis
on the forearms and wrists as well as the biceps.
Jump Rope (1 minute)
50 Bicycles