Home ground and the width of the shoulders with your feet flat on the and then lift your heels on the ground slowly while you are balancing on your toes for a few seconds before returning to your starting position. Can this exercise, while a dumbbell in each hand hold passed with the arms against the sides of your body and your palms inwards. First, have three sets of eight to 10 repetitions and work up to three sets of 40 times. 3. leg of splits
Hold a dumbbell in each hand with your palms to inside and your arms hanging at your side, take one long advanced, bend the knees. The front heel must directly over your knee and both legs should be bent at the knee at an angle of approximately 90 ° to slide before returning to the standing position with your leg muscles to keep you upwards. If you suffer from knee problems, one small step is recommended forward. Repeat the manoeuvres begins with the other leg. Start with three sets of 8 to 12 reps and get up to three sets of 30 repetitions
4. Deadlift
Take a dumbbell with both hands on your body a little wider than the position of the width of the shoulders and the handle and bend your knees, but keep your back straight , (if you try any barbell, the two bags have filled with sand). Climb with your leg muscles, keeping your back straight and your arms lift the weight without bending over. At the forefront of the movement agreement your buttocks – i.e. squeezing your butt – and lower the weight toward the floor on back.
5 Step-Ups
Increase increased in a wooden box or the first step of a staircase on a platform. Make sure that you land your foot on the heel and not toes. On the first foot slide, and set the second foot in the market. By reversing the movement back to the ground floor, and then repeat with the other foot staring. If you are this good, you combine step UPS with a heel slip on the road at a high level.
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