Friday 10 July 2015

Tips Fitness - The back attack workout


Sculpt and tone your back with Shock Absorber's amazing back exercises...

Why it works: Created by Pierre Pozzuto, this program has been created with three complementary training 10 minutes, each serving a different function: posture, burn fat and hourglass. You will see a lot of movement in each year contract the back muscles and the core and abdominals, which are working together.
Complete each of the workouts twice a week (one hour per week in total) and complied with 10 minutes of cardiovascular exercise for a balanced high intensity training. You should begin to see results within three weeks.
EQUIPMENT REQUIRED:
The workouts can be done in the gym or at home.
You will need a resistance band and hand weights (2 / 2.5KG), alternatively bags or bottles of sugar water will work.


STEPPING:
As you get stronger and fitter, there are a number of ways to keep challenging workout and make sure that their progress does plateau:

    
Increase exercise repetitions per minute and for a longer period of time
    
Increase pesos
    
Decrease the rest time between exercises


Warm
It is beneficial to do dynamic stretching before any exercise. These movements increase the heart rate and warm the muscles, reducing the risk of injury.


Torso twists - 15 seconds
Keep your narrow torso, navel drawn in the spine, chin and chest up and side to side rotation, allowing his head to follow.
Backslapping - 15 seconds
Leaning forward with your back parallel to the floor, creating a rocking motion with her upper body until your palm touching the back.


ARM CIRCLES - 30 seconds
Chin and chest up, arms at shoulder height, make small rotations in a forward motion, are repeated in reverse.


PUNCHES FORWARD - 30 seconds
Bring yourself into a guard position, one leg in front of others, and raised soft ball back foot knees. From the chest, elbows in, create a punching motion forward. Points to a fixed position.


UPWARD PUNCHES - 30 seconds // Add trot
Stay in the guard position, one leg in front of the other, soft knees and raised on the ball of the back foot. From the chest, elbows in, create a punching motion upward toward the sky. Points to a fixed position.


Calm down
Because we have reached a high intensity during training, it is important to gently bring the heart rate, while stretching the muscles. Avoid abrupt stop after aerobic exercise.


SWING SIDE - 15 seconds
Keep active, create a pendulum with the upper body, reaching the sides as far as you can.


HEEL KICK BACK - 15 seconds
While maintaining the rebound, kicking their heels back gluteal muscles, "heel to burn".


Pull UPS KNEE - 15 seconds
Extending his arms over his head, create a rising knee bouncing, trying to get the knee to the chest each time.


TILT HEAD AND PULL - 30 seconds
Chin and chest, hands to the opposite side of the head, creating a pulling motion aside.


SUMO squat and DROP SHOULDER - 15 seconds
With wide legs and knees and toes pointing outward, put your hand inside the kneecap, pushing down and out to create a stretch shoulder and the inner thigh.


TIP: Try not to eat for 30-60 minutes of high intensity training - you trick your body into thinking you are still working. Once you start your caloric intake, your body will stop taking it's own energy reserves.


1) Position
All this training involves the muscles of the back and plants (muscle layers below we can see on the surface of the body). This in turn improves posture and helps achieve a narrower waist.
This training contains 10 minutes four years and looks like this:
September 1: 4 exercises X 1 min (A, B, C, D)
20 seconds rest
September 2: 4 years x 1 minute (A, B, C, D)
20 seconds rest
September 3: 4 x 20 second training (A, B, C, D)


Equipment: Hand weights
A) THE BACK UP
Lying on the forehead, chin up, chest and arms.
TIP: Extending arm hooked back the upper back (trapezius muscles), so it's an all-over back exercise.


B) RENEGADES
In bridge position, legs shoulder width shoulders. Tire alternative form the ceiling side without breaking. Without twisting the body, keep your shoulders directly over your hands. Progression of speed: how quickly you can go!


TIP: This is a good pulse of funds, but fundamentally a basic exercise. You should feel on your shoulders and upper back and, because of the way we're using is a big 'burn' for the deltoids and romboids.


C) BOARD AND KNEE
In plank position, bring your knees to alternate around the elbow. Slow and controlled.


TIP: This is technically for 'love handles', involving the nucleus, but the creation of an oblique exercise.


D) bent over FLY
Stand up and hold weights, folded forward 90 degrees, with the arms almost straight. Lift up and out of the hand squeezing shoulder blades together.


TIP: This is addressing the upper body muscles and back, but also the participation of the core. Staying parallel to the floor, he leaned over the side stimulates further increase (deltoid) and back muscles (trapezius) to work harder.


2) Burning Fat
With this training we are trying to burn body fat, the idea here is to keep constant elevated heart rate and stay out of your comfort zone with each repetition, in order to burn fat and achieve a lean body.
This training includes five exercises 10 minutes and looks like this:
September 1: 2 X 1 minutes periods (A, B)
20 seconds rest
September 2: 2 X 1 minutes exercises (A, B)
20 seconds rest
September 3: 2 X 1 minutes exercises (C, D)
20 seconds rest
September 4: 2 X 1 minutes exercises (C, D)
September 5: 1 X 1 minute of exercise (E)


Hand weights: Equipment.


A) PERMANENT PUNCH
Take the hand weights and resume shooting guard / boxing. Drilling and extend your arms to shoulder height. How many can do!


TIP: If fatigue, switch to using alternative weapons.


B) THE LIE PALM PRESS
Face down, arms by your side, palms up. Start with the arms of the floor. Now push up as high as you can in the movements of fast pulses.


TIP: This is an exercise in speed, remain in the fat burning to complete as many repetitions as possible.


C) FULL UP PARALLEL
Standing with weights at your side, lift above his head (but still slightly ahead of you), keeping the arms straight.


TIP: Keep your weight in view to participate deltoids and protect the lower back.


D) trailing BEAR
In the hands and feet, walk a few steps forward, then backward. Go as fast as possible without breaking form.


TIP: It really focus on the core and balance on the way back. It is a game of technique, arms and legs must be working in a synchronized way.


After set 4, stay in this position, straighten the body and transfer to T- Plank for the final series.


E) T-BOARD
Legs shoulder width apart, position the bridge in the press up, turn and reach alternating arms (hands) to the ceiling. Slow and controlled.


Tip: Do not worry about achieving a deep upward press, slightly bending the arms will continue to engage the arms (deltoid). Keep your feet and balls of the feet in a fixed position.


3) Hourglass
This training targets specific muscles of the back, arms (medial deltoid) and waist, so an hourglass shape is created.


This training includes five exercises 10 minutes and looks like this:
September 1: 2 X 1 minutes periods (A, B)
3 x 20 exercises second (C, D, E)
30 seconds rest
September 2: 2 X 1 minutes exercises (A, B)
3 x 20 exercises second (C, D, E)


30 seconds rest
September 3: 2 X 1 minutes exercises (A, B)
3 x 20 exercises second (C, D, E)


Equipment: Hand weights and resistance band.


A) PULL DOWN SIDE
Grab your support and resistance band. Grip on each end, to hold above your head and straighten your arms. Pull down and apart until the band touches the bottom of his neck.


TIP: This focuses on the lateral muscle, which is V-shaped muscle great that lets you create a "V-Taper" in the body. This allows chopped upper back tones and stimulates the appearance of a smaller waist.


B) Lateral Raise
Hold the dumbbells at your side. Lift arms straight up to shoulder height, leaning slightly forward on top.


Super Set CIRCUIT:
C) Plank and Jack (20 seconds)
From plank position, jump legs decision plank. Repeat as fast as possible.


D) extending the full bridge (20 seconds)
From the bridge position, move hands forward down the chin - eyes feet. Repeat.


Climbers E) Mountain (20 seconds)
In bridge position, bring the knee alternating between hands on management movement. Make sure your shoulders are over your hands. Go as fast as you can!


TIP: technically little "fat burners" to foster a slimmer waist. The goal is as many reps as you can in 20 seconds.

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