Arms
Dipping Triceps Bends targets the backs of the arms. To get
started, sit on a bench and grip the edge with both hands. Move
forward to the tip of the bench, until the body is supported
by the arms. Gingerly, lower the body bending the elbows at
a 90 angle, then push the body upwards and count to three. Perform
three sets of 10 repetitions.
Back
Moth Extensions focus on the muscles between and around the
shoulder blades. Using a dumbbell in both hands drop down on
one knee. Leaning slightly forward, bringing the chest towards
the thigh turn the palms to face inwards. Make sure the elbows
are slightly bent and then extend both arms to the level of
the shoulders on each side. Perform the exercise 10 times. Rest
between sets. A total of three sets are recommended.
Chest
Butterfly Pecs are the perfect exercise for toning the chest.
Lying on the bench with your back flat hold dumbbells in both
hands. Extend arms on each side of your body so that your body
is in the shape of crucifix. Then gradually elevate the arms.
Make the arms touch each other directly above you for a few
seconds, Next, lower arms and return to the original position.
For the best results perform three sets with 10 repetitions.
Core
Balance
The
abdominal bridge is an effective way to ensure good posture
and abdominal control. Recline on your stomach while tucking
under the toes. Next elevate the body by resting the forearms
on the floor. Maintain the position for up to 30 seconds. Remember
to keep the derriere tucked in with the back flat. Using the
abdominal and stomach muscles hold the position. Try to perform
the movement three to four times.
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