Good workout to muscle her back
Good workout to muscle his back
Fitness

Good workout to muscle her back

To show off your assets successfully pamper your back. Round shoulders and tonic, designed trapezius but not too sublime head carriage, and a flexible column like a panther.

The coach Pascal Choisel gives us these key workout for a muscular back, in just 10 minutes a day.

Workout 1: I curve my  shoulders and I pull my tank tops!

Starting position: Stand with your back straight, your stomach gainez, drop your shoulders, shoulder blades are slightly tightened. Your arms are bent in front of you, elbows at your sides.

The right move: Take small dumbbells (or water bottles) in your hand, you keep one face to another. Perform outward rotations by turning the palms up as if to open a door. Do this type of “postural” slowly.

Place your breath. Inhale when your arms are in front and out during rotation.

The trick Training: You can stay in isometric contraction (static) for a few seconds at the end of movement.

Series: Four sets of 8 to 12 repetitions with a minute recovery by relaxing you and stretching you.

The benefits: the working muscles are called “infraspinatus” and the “small circle” that help to get good muscular shoulders. In the summer you tank top!

Workout 2: I draw a mermaid back to carry my strapless dress!

Starting Position: Lie on your stomach, your head is placed on the floor, the back aligned. Place your hands on either side of your head, palms facing the floor. The forearms are flexed 90 °.

The right move: Try to take off your hands, forearms and arms, as if they were a single block, conducting elevations up. Remember to bring your shoulder blades from one another. Do this type of “postural” slowly.

Place your breath: Inhale when your arms are posed and exhale during the ascent.

The trick Training: You can stay in isometric contraction (static) for a few seconds at the end of movement.

Series: Four sets of 8 to 12 repetitions with a minute recovery by relaxing you and stretching you.

The benefits: the working muscles are the deltoids, trapezius  muscle means, and inter-scapular. Those who are game for a nice back mermaid.

Workout 3: I muscle my lower back, and farewell backache!

Starting Position: Lie on your stomach, put yourself resting on the forearms, knees and half points. Keep your back straight, aligned!

The right move: Take off your knees, stretching the legs without moving your back or buttocks. Stay aligned the top of the head to the heels. Gainez belly Contract your abs and exhale. Once well positioned, you can lift the right leg. The rest, and then lift the other.

The trick Training: Always make sure not to dig back.

Series: Four sets of 20 to 30 seconds with 30 seconds recovery by relaxing you and stretching you.

The benefits: The muscles that are worked are the spinal lumbar, the key to avoiding back pain.

Workout 4: I relaxed my back, and I walk like a panther!

Starting position: Grasp a fixed point: the two good feet parallel, crouch down by bringing your buttocks as possible to your heels.

The right move: Stretch yourself as if you wanted to put some space between each disc. Let the weight of the body act for a better stretch back. And offset your hips, first on the right and left, and feel your spine that softens.

The trick Training: To promote the release, be sure to breathe deeply and calmly.

Series: Four repetitions of 15 to 20 seconds.

Benefits: By releasing and the entire posterior chain, you release many back strain. For a while back flexibility!

* Sports Coach triathlon in Montpellier, and fitness program creator for women.

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