Lean back so that your body forms a straight line from head to heels. from this position, begin to row the handles toward your chest, keeping your core engaged and your body in a straight line. when your hands reach your chest, pause for a moment before returning to the starting position. repeat for 8 12 repetitions. Back extension. rebecca jacobs. lie on your front and bring your hands to your temples, with your elbows out to the sides. engaging your glutes and core, lift your shoulders and chest off the.
Slide off the chair, support your weight with your arms, and lower your body by bending your elbows to a 90 degree angle. lower until your upper arms are parallel to the floor, feeling the stretch in your triceps. press through your palms to raise your body back to the starting position, completing one rep. Raise your arms out to the sides, keeping them straight and parallel to the floor with slight bend in the elbows. lower the dumbbells back down to the starting position and repeat 12 15 times. 3. single arm row. the single arm row is a great exercise for targeting the lats, or the muscles on the sides of your back. Wood chopper. russian twist. fire hydrant. ghd. kettlebell swing. 1. side plank. side plank is one of the most effective exercises for people with a side fat buildup. hold the isometric contraction for as long as possible to maximize oblique recruitment and stimulation. Tricep kickback. holding a dumbbell in each hand, hinge forward at the hips with a flat back. hug your elbows in toward your sides. extend the arm at the elbow to kick the weight up and back. feel.
Wood chopper. russian twist. fire hydrant. ghd. kettlebell swing. 1. side plank. side plank is one of the most effective exercises for people with a side fat buildup. hold the isometric contraction for as long as possible to maximize oblique recruitment and stimulation. Tricep kickback. holding a dumbbell in each hand, hinge forward at the hips with a flat back. hug your elbows in toward your sides. extend the arm at the elbow to kick the weight up and back. feel. Strap in your feet and grip the handle with your palms facing down. explosively straighten your legs, but don’t lock out your knees. keep your back flat and abs engaged, and lean back slightly as you row the handle to the bottom of your chest where your bra band hits. reverse the movement and repeat for 5 minutes. 2 of 8. Stand facing a loaded barbell with your shins approximately 4 inches from the bar and feet shoulder width apart. squat down keeping your back flat and grip the bar overhand at shoulder width. contract your glutes and legs, pull your hips down, and push your chest up. pull up on the barbell to remove the slack.
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