BACK WORKOUTS FOR A LEAN AND MEAN STOMACH
Building a lean and mean stomach requires a
combination of core exercises and cardio. Here are some efficient and effective
exercises to help you build your core and bottom:
REVERSE GRIP BACK ROW
Ø Stand with your feet
hip-width apart, knees slightly bent.
Ø Hold a set of weights,
palms facing away from the body.
Ø Roll at your hips
until your chest is level with the floor (neck in line with your spine, back
straight and midsection buttoned, and ribs pulled in).
Ø Pull the weights back
toward your hips. Feel your shoulder bones grinding together.
Ø Control the weights
with your hands to the starting position. Brainstorm for a 1 count, down slow, and control for a 2 count.
SINGLE ARM BACK ROW
Ø Take a stunned position
- left foot forward, right foot back.
Ø Start with a free
weight in your right hand.
Ø Roll at your hips
until your core is level with the floor (neck in line with your spine, back
straight and midsection buttoned, and ribs pulled in).
Ø Stand firm on this stunned
step and play a lone arm line on the right side. Pull your elbow up toward the
roof while pressing your back.
Ø Control the weights
with your hands to the starting position. Come up for 1 count, down slow, and
check for 2 counts.
Ø Rehash on the left
half of the body.
WIDE BACK ROW
Ø Stand with your feet
shoulder-width apart or slightly wider, knees slightly bent.
Ø Grasp the weight
bundle using an overhand grip, palms facing the body.
Ø Roll forward at the
hips until your body is straight.
Ø Extend your elbows
wide toward the roof and go for the gold to match the bottom of your game bra.
Press your shoulder blades together.
Ø Control the free
weights to the starting position. Come up for 1 count, down slow, and check for
2 counts.
NARROW BACK ROW
Ø Stand with your feet
wider than shoulder-width apart, knees slightly bent.
Ø Grab a bunch of free
weights, palms facing each other.
Ø Roll forward at the
hips until your body is straight, neck in line with your spine, horizontal back
and belly button pulled back to your spine.
Ø Pull the weights back
to your hips, elbows high to the sky. Feel your shoulder bones pressing
together.
Ø Control the free weights to the starting position. Come up for 1 count, down slow and check for 2 counts.
S SUPERMAN LAT PULL
Ø Lying on your stomach,
stretch your arms and legs away from your body.
Ø Squeeze your glutes
and hamstrings to pull in your posterior chain as you lift your legs and arms
off the ground.
Ø Stand firmly on this
mat and pull your elbows back to your sides to activate your lats.
Ø Extend your arms back
up and gradually lower your legs and arms back to the ground.
PLANK AND ROW
Ø Start in a high plank
position with one hand on each free weight. With two knees on the ground, you
can constantly adjust your board.
Ø From this plank
position, pull one free weight back toward your hip, elbow up toward the roof.
When playing this line, focus around and keep both hips perpendicular to the
ground.
Ø Lower the free weight
back to the ground gradually and in a controlled manner and break the line on
the opposite side.
DUMBBELL PULLOVER
Ø Lying on your back either
on the floor or on the bench with your legs bent 90 degrees, grab a pair of dumbbells
with your arms extended overhead.
Ø Keeping your arms
straight, with a slight bend in your elbows, gradually lower the weight of your
hands higher to the ground. Try to keep your lower back pressed into the
mat/ground.
Ø Then, at this point,
pull the weight back up, connecting with the lats to return to the starting
position.
BENT OVER BACK FLY
Ø Stand with your feet
slightly wider than shoulder-width apart, knees slightly bent.
Ø Grab a bunch of free
weights, palms facing each other.
Ø Roll forward at the
hips until your body is straight.
Ø Open your arms and raise
the free weights until they are in line with your shoulders as you squeeze your
shoulder blades together.
Ø Control the free
weights down. Return to the starting position, doing your best not to let the
weights touch the base. Come up for 1 count, down slow, and check for 2 counts.
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