Back Biceps Hamstrings Glutes Obliques читать дальше 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