Many women underestimate the need to train their back and shoulder muscles. Most often, ladies spend all their energy working on the hips and abs. As a result, the muscles of the back weaken, they are not accustomed to the correct position and instead of constantly stretching backward, they bend forward. Posture suffers from this, the stomach sags, pains in the neck and lower back appear. Fill this annoying gap in your fitness program.
It is necessary
- - rubber shock absorber;
- - dumbbells;
- - gymnastic mat;
- - large fitball (at least 65 cm in diameter).
Instructions
Step 1
Sit on a gym mat. Stretch your legs forward, rest your feet in the middle of the stretched rubber shock absorber, the ends of which are in your hands. Stretch your arms forward, parallel to your legs, with your palms facing down to let the shock slack. Move your shoulder blades back and down. Stretch your chest and pull the shock absorber towards your stomach, spreading your elbows to the sides. Return to starting position.
Step 2
Stand in the middle of the rubber bumper. Stretch the ends with your hands, turn your palms back. Place your feet shoulder-width apart. Tighten your abs, straighten your spine and push your shoulder blades back and down. Bend your elbows and spread them out to the sides to shoulder level. Lower your arms and return to the starting position.
Step 3
Take a dumbbell in your right hand. Place your left foot in front of your right. Bend your left knee slightly, tilt your torso so that it is directly over the left knee and almost parallel to the floor. Place your left hand on your thigh. Lower your right hand down - it should be directly under the shoulder joint. Turn the palm inward. Bring your shoulder blades back and down, keeping your hips and shoulders flat on the floor. Tighten your abs. Raise your dumbbell arm to the side at shoulder level, slightly bending your elbow. Put your hand down.
Step 4
Take a dumbbell in your left hand, put your right on your belt. Transfer your weight to your right leg, bend it slightly at the knee and tilt your body parallel to the floor. Bring your left hand straight down, palm inward. Raise your straight left leg so that it forms a straight line with your body. Stay in this position and pull the dumbbell towards your chest. The elbow should not twist to the side, keep it as close to the body as possible. Do 10-12 reps for one arm, then change legs and do the same number of reps for the other arm. This is one approach. To complicate the exercise, you can grab a second dumbbell and pull with both hands at the same time.
Step 5
Lie on your stomach on the fitball, spread your legs wide and put them on your toes. Cross your arms and touch the ball. Direct your gaze to the floor. Raise your core by contracting your abdominal and glute muscles. At the same time, straighten and move your hands back, palms inward. The shoulders should be lowered and the head should be in line with the spine. Do not bend your lower back too much or relax your stomach. Hold for two seconds and return to the starting position.
