You may work on your shoulders, biceps, triceps, and stomach with the Arnold V-Sit.
Kneel on the ground with your feet flat and a dumbbell in each hand at your hips. bend your back at a 45-degree angle and elevate your feet.
While curling weights to your shoulders, maintain a V-sit. To press weights overhead, stand in a goalpost position and stretch your arms toward the ceiling with your palms facing forward.
Start the exercise in reverse motion by decreasing the weights.
Perform 15 to 20 repetitions.
Multicurl targets the back, biceps, and shoulders.
Holding dumbbells in front of your thighs with your hands forward, stand with your feet shoulder-width apart.
After that, the arms should be quickly twisted into a W shape with the palms facing forward and the elbows kept close to the sides. The shoulders of the weights should be immediately curled.
After that, the arms should be quickly twisted into a W shape with the palms facing forward and the elbows kept close to the sides. The shoulders of the weights should be immediately curled.
Return the arms to their curled state before descending. It should be done ten times.
Return the arms to their curled state before descending. It should be done ten times.
To do 10 full biceps curls, immediately raise the weights to your shoulders and then slowly lower them to your thighs.
Last but not least, begin with your forearms parallel to the floor and your elbows bent at a 90-degree angle by your sides. Rapidly raise the weights to almost your shoulders, then quickly reposition them such that they are at a 90-degree angle. It should be done ten times.
through the series 3–4 times.
a bridge is on fire
focuses on the triceps, chest, butt, and hamstrings
Lifting the hips while lying face-up on the floor with the knees bent and the feet flat, holding dumbbells at the sides with the forearms parallel to the floor and the palms facing one another.
Maintaining the bridge, raise and lower your arms while performing a chest push while keeping your arms straight. Press once more two times.
Maintain stable upper arms throughout the third chest press peak and bend elbows to lower weights by the ears. Repeat two more times while raising your arms. Initially, drop your arms.
4-6 viewings of the series are recommended.
The crocodile row works the back, biceps, shoulders, and core.
Standing with your feet slightly apart and your right foot in front of your left, hold a dumbbell in your right hand. Put your left hand on a bench or chair seat by leaning forward.
use your right hand to grasp the outside of the left shin.
While twisting your body so that your chest faces the right and the dumbbell is adjacent to your ribcage, drive your right elbow back.
Return to your initial range.
15 to 20 times, then swap sides and do it again.
The shoulders and abdominals are the main targets of the Ab-Fab Press.
Lie face-up on the floor with your knees bent and your feet flat, holding dumbbells in each hand with your palms facing the ceiling.
Engage your abs while sitting up straight and raising your arms in the air.
The weights are raised by bending the elbows after being lowered to the shoulders.
Gradually revert to your starting position.
Perform 12 to 20 times.
SIMPLIFY No weights allowed throughout reps.
The back, shoulders, chest, biceps, triceps, abs, butt, and legs are all worked out during a fight burpee.
Start with your fists in front of your chest and your left foot behind your right foot.
Put your palms on the ground in front of your feet after four punches with alternating hands.
Push yourself up after jumping to get back to plank position.
Resuming your stumbling position, leap feet first into your hands. Repeat.
It must be done 20 times.
SIMPLIFY IT: Steer clear of doing pushups.
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