Length 31:44
Equipment Dumbbells (1 heavy pair & 1 light pair) or Resistance Bands Yoga Mat or miniMat
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Focus Upper Body Resistance
Review This workout is now my mom’s favorite and she hated resistance training, before this program. This workout makes a great upper boy resistance workout, very approachable. Autumn takes the time to explain all the moves in detail and there is a modifier doing easier versions of every exercise for those that cannot complete the moves. For this workout you are supposed to have a heavy pair of dumbbells, as well as a light one. Your goal is to do as much of the workout with the heavy pair and only switch to the light pair, when needed to complete an exercise. My mom used a 5 lb pair for the heavy set and a 3 lb set for the light one. But, it is important that you pick weights that are appropriate for you. Every exercise should be difficult to complete, if you are just breezing through this workout you are not going to get much out of it. The format of this workout is 2 rounds of exercises, that you repeat. Each exercise lasts for 60 seconds and is followed by a 20 second break. I really like the exercise selection in this workout, as there is a bit of everything. If you push yourself, you will get a great workout for your chest, back, shoulders, arms and abs.
The Exercises Warm-Up The warm-up is 3 minutes long to get you loosened up and your heart pumping. The warm-up is the same as the one in Total Body Cardio Fix. It starts with some jogging in place. You then transition into jumping jack. After that are windmills, which are just alternating arm circles. You go forward and then reverse the circles. After that you do some reaches to one side and then the other to stretch out the side. You then alternate reaching down to your toes, to stretch out the hamstrings. These stretches are not static, but are active, so you move the entire time. You then repeat all the warm-up exercises again.
Round 1: Exercise #1 – Bent-Over Rows Grab your heavy weights. Your legs should be hip with apart, with your knees bent and your butt pushed back, so your back is flat. Your dumbbells start down by your knees, and pull them up squeezing your shoulder blades, so they end up right next to your lats. Remember each exercise lasts 1 minute.
20 Second Rest
Exercise #2 – Transverse Twist Stand with your feet hip width apart and your knees slightly bent. Your dumbbells starts up by your shoulders in a hammer grip (weights straight up and down, knuckles facing out to the sides). For each rep twist your body to one side, pivoting on the back foot. At the same time punch your back hand across your body, while rotating your hand to a proper fist. Alternate your punches left and right.
20 Second Rest
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Exercise #3 – Push-Up This is just a standard width push-up in plank. Make sure your body is a straight line from head to toe, and that your shoulders are in line with your wrists.
20 Second Rest
Exercise #4 – Forearm Plank Put your forearms on the ground, so that you are in a low plank. Make sure your elbows are still in line with your shoulders. Your hands are straight ahead, not together. Just hold this position.
20 Second Rest
Exercise #5 – Curl To Press Stand hip width apart with your weights down by your side in hammer grip. Curl the weights up using your biceps, then press them above your head using your shoulders. Bring them back down the same way, keeping in control. Your weights should stay in hammer position the entire time.
20 Second Rest
Round 1 – Repeat Repeat the first round, including the rests.
Round 2: Exercise #6 – Lat Pullovers Lie down on your mat with your knees bent and your feet flat on the floor. Extend your dumbbells straight above your chest, in a hammer position. For each rep drop your weights behind your head, with your arms slightly bent. Make sure you are using the lats to move the weights, and not your triceps.
20 Second Rest
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Exercise #7 – Circle Crunches Put your weights aside and stay in the same position. Put your hands by your ears, in a crunch position. For each rep crunch up to one side, then up center, then to the other side and down. This is one fluid motion, so that your body basically circling, while crunching. Alternate the direction you rotate on each rep.
20 Second Rest
Exercise #8 – Chest Press Start with your weights in the exact same position as the Lat Pullover. This time lower the weights down to your chest and press back up. Make sure to squeeze the chest as you press up, to make sure you are targeting it.
20 Second Rest
Exercise #9 – Scissor Twists Put your weights aside and stay in the same position. This time scissor your legs, so that one in straight up in the air, while the other is extended just a few inches off the ground. Your hands should be by your ears in crunch position. For each rep crunch up and twist, touching your opposite elbow to the knee that is extended straight up in the air. As you lower back down, switch the legs in the scissor, without touching your feet on the ground at all. Now crunch to the other side.
20 Second Rest
Exercise #10 – Front Raise Stand back up with your dumbbells. Your feet are hip width apart, with your weights down by your side in hammer position. For each rep raise both of your arms up to shoulder height, keeping them straight. Lower them back down with control. Keep your knees slightly bent to protect yourself.
20 Second Rest
Round 2 – Repeat Repeat the second round including the rests.
Cool Down At the end of the workout there is a 1 minute cool down. This cool down uses static stretches to loosen up the upper body. The stretches include chest openers, a shoulder stretch, and a tricep stretch.
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