Sculpt a Beautiful Back 15-minute Workout
Instructions – Sets: 3 sets of each exercise Reps: Work up to 12 reps per set
你们好 我是女性健康频道的编辑 珍•阿托尔
Hi, i’m Jen Ator, fitness editor of the Women’s Health.
And this 15-minute back workout is specificly designed
to target muscles in your shoulders, upper and lower back, as well as your hips.
To strengthen and improve your posture as well as stave off back pain.
Using this assisted pullup machine,
place your hands on the handle bar and step onto the foot pedal.
Letting your body hanging naturally.
Pull your shoulders blades together as you raise your chest towards the top
and lower back down nice and controlled.
Keep you core tight
and really squeeze your shoulder blades together with each repetition.
Place two dumbbells on the ground about shoulder-width apart.
And get into a pushup position
with your feet wider than the hip-width apart.
And focusing on bring your weight down into your heels,
keeping your core tight and your back flat.
Roll one of the dumbbells up towards your chest,
then bring it back down to the ground.
With each roll, make sure your hips aren’t rotating
but are staying parellel to the ground.
And you are keeping your core nice and tight.
Lying on the ground with your legs extended straightened together behind you.
Then bring your arms forward, flat on the ground, elbows locked.
Keeping your core tight. Squeeze your glutes
to lift your arms, legs, chest off the ground.
Keep your core and glutes nice and tight
and hold this position for five seconds,
then lower back down to the ground.
For this moves, start by grabbing the bar
with wider than shoulder-width grip and sit down.
Keeping your back flat and your core tight.
Roll the bar by squeezing your shoulder blades together.
Bringing your bar to your chest and altering to the start.
Make sure you slowly pull it down
and bring it all the way to your chest.
Focusing on pulling your shoulder blades together with each rep.
instructions:For best results, do this workout three times per week on nonconsecutive days.