Weeks 1 and 2

[порностар]

Tues.
• Back biceps
• Hamstrings
• Glutes Obliques


Circ.1
WIDE-GRIP LATERAL PULL-DOWN
Muscles targeted: latissimus dorsi, teres major (muscles along the side
of your upper back)
Starting position: Sit down at a lat pull station and grab the bar
slightly wider than shoulder width apart with an overhand grip.
Place your legs under the knee pad for support.
Performance description: With your eyes forward and your back
straight, exhale and slowly pull the bar down toward your collarbone.
Slowly raise your hands back above your head to the starting position and
repeat.
Tips: Always keep your shoulder blades adducted (pulled inward toward your
spine) during the entire movement. Do not pull the bar behind your neck. This
places too much stress on your rotator cuff and can result in injury. Do not
lean back or arch your back when performing the move. Leaning or arching
your back engages the lower back muscles instead of the upper back muscles.
www.ggym.ru/files/031209/lat-pull-down-by-sexy-...

STIFF LEG DEAD LIFT
Muscles targeted: glutes, hamstrings, lower back
cardiopizza.files.wordpress.com/2010/05/stiff_l...
Circuit 2
Medium-G Seated
under the knee pad for support. Sit up tall and look straight ahead. Exhale
and slowly pull the bar down toward your collarbone. Hold for a beat, then
slowly raise the bar back up to the starting position and repeat. Don’t lean
back. Keep your shoulder blades adducted toward your spine throughout the
entire movement. The medium grip pull-down places more emphasis on your
middle upper back and your biceps.
SEATED CABLE ROW
(beginner)
Sit facing the weight tower with your legs slightly bent and hip-width apart. Your
feet should be placed firmly on the foot pads. Palms inward, grab the grip attached
to the cable and straighten your arms out in front of you. Sit up tall,
pulling your abs in, shoulders back, and the chest out. Exhale and pull the grip
toward your chest, squeezing your shoulder blades together as you pull. Without
leaning forward or releasing your shoulder blades, straighten your arms back to
the starting position and repeat. This version of the row utilizes less of your core
muscles than the dumbbell row. It is also more versatile than the dumbbell row.
Like the lat pull-down, you can change the grip bar on the row cable to vary the
muscles your target in your back: You can do a wide grip row (upper and outer
back muscles). You can do a close or medium grip row (midback muscles).
www.answerfitness.com/wp-content/uploads/Cable_...
Static Lunges
(on each leg)
0.tqn.com/d/exercise/1/0/D/p/lungeupanddown.jpg

Circuit 3
Back Extensions
Muscles targeted: lower back, glutes, hamstrings
Starting position: Stand in the middle of the hyperextension station. Facing toward
the large flat pad, lean forward until your upper thighs are placed on the
pad with your hip bones just above the pad. With your legs straight, place the
backs of your ankles (just above the heels) under the smaller pad. If you are a
beginner, place your arms across your chest. For the more advanced version,
place your hands behind your head with your thumbs behind your ears. This
adds extra resistance to the exercise.
Performance description: When in position, inhale and slowly lower your upper
body at the waist until it is almost perpendicular to the floor. Then exhale and
slowly lift your upper body back to the starting position. Hold for a beat and
repeat. For advanced exercisers, hold a weight plate against your chest to increase
the resistance.
Tips: Be careful not to raise your torso beyond the point where your spine is
straight and your back is flat. Control the movement and do not swing your
body to cheat the exercise.
www.racerxvt.com/images/content/tootip_images/b...
www.dummies.com/how-to/content/how-to-do-back-e...
3.bp.blogspot.com/_RkDO1aAOUIY/SR2csV9uTFI/AAAA...
SEATED HAMSTRING CURL
Muscles targeted: hamstrings
Starting position: Sit on the seated curl
with your back against padded back
support. Place the back of your lower
leg on top of the padded lever just
above your heel. Secure the lap pad
against your thighs just above your
knees. Grasp the handles on the lap
support.
Performance description: Exhale and
slowly pull the weighted leg pad
backward toward your hamstrings.
Hold for a beat, then slowly raise the
bar back to the starting position.
Tips: This exercise allows you to isolate the hamstrings better by making it difficult
to cheat and engage your lower back.


Circuit 4
Dumbell Curls
DUMBBELL BICEP CURLS
Muscles targeted: biceps
Starting position: Stand upright with your feet shoulder-width apart
and your arms at your sides. Hold a dumbbell in each hand with your
palms facing toward the sides of your body.
Performance description: Exhale, and keeping your elbows locked firmly
against your rib cage, curl both arms three-quarters of the way up toward
your shoulders rotating your wrist so your palm faces upward.
Hold or a beat, focusing on squeezing your biceps. Inhale and slowly
lower your arms back to the starting position, and repeat.
Tips: Stand straight and be careful to use slow, controlled movements.
Be careful not to swing the weights. Do not lift your elbows when you
raise the weights or you will engage your shoulders instead of isolating
your biceps.
Jumping Jacks (1 minute)
Bicycle Crunches
(intermediate)
Lie on your back with your legs up
and bent at the knee, so your thighs
are perpendicular to the floor and
your calves are parallel to the floor.
Draw your belly button in toward your spine, and press your lower back into the floor. Rest your hands behind
your head with your thumbs behind your ears. Exhale as you extend your
right leg out straight; simultaneously lift your shoulders off the floor, keeping
your elbows open, and bring your right armpit and left knee toward each
other. Inhale, then exhale as you repeat the exercise, using the opposite arm
and leg. Keep the movement slow and controlled. The bicycle targets your rectus
abdominus (inner and outer obliques).
www.youtube.com/watch?v=wqoD0Bdggto

Circuit 5

CONCENTRATION CURLS
(intermediate)
Hold a dumbbell in your right hand and
sit on the edge of a bench or a chair with
your feet a few inches wider than your
hips. Lean forward from your hips and
place your right elbow against the inside
of your right thigh, just behind your
knee. The weight should hang down near
the inside of your ankle. Place your left
palm on top of your left thigh. Exhale
and bend your right arm, curling the
dumbbell three-quarters of the way up
toward your shoulder. Hold for a beat,
then inhale slowly, lowering the weight,
and repeat. The concentration curl really
isolates the biceps by taking any assistance
from the back and shoulders totally
out of the equation. Be careful not to cheat by leaning back for help
when you are lifting the weight.
www.howcast.com/videos/113698-How-To-Do-Dumbbel...
Jump Rope (1 minute)
Russian Twists
RUSSIAN TWIST
Muscles targeted: rectus abdominus,
internal and external obliques, transverse
abs
Starting position: Lie on your back
with your knees bent and your feet
placed flat on the floor about hipwidth
apart. You can place weights
on your feet to help keep them
rooted on the ground. Now sit about
halfway up and place your hands directly
out in front of you. Your arms
are straight with palms together and
your chin is up and off your chest.
Performance description: Take a deep
breath and then exhale while slowly
twisting your torso as far to the right
as you can manage without changing
the angle of your torso from the
floor. Now inhale slowly and rotate
your torso back to the starting position.
Repeat by rotating torso to the
left side.
Tips: Keep you chest out and your shoulders back; careful not to round your
back. Hold for a moment at the top of the movement, fully exhale for complete
contraction of your abs, and then slowly return to center or start position.
www.youtube.com/watch?v=pObEPJ_6w5E&NR=1

@темы: fitness