Читать книгу Conviction Fitness - Chas Allen - Страница 20

Deadlifts

Grip the bar with a double overhand grip. Bend with the hips and keep the knees back. Don’t let your knees cross in front of your toes. Keep shoulders back and chest lifted throughout the lift to maintain strong supported posture. Press your feet firmly into the floor and pull the weight upward to stand tall. Lower and repeat.

Bent Over Rows – Overhand

Grip a bar or dumbbells slightly wider than shoulder-width. Fold at the waist and lower your upper body to form a 90 degrees angle. Pull toward your chest, focusing on the muscle contraction between the shoulder blades. Maintain body position as you repeat.

Bent Over Rows – Underhand

Grip a bar or dumbbells at shoulder-width with an underhand grip. Fold at the waist to lower your upper body to a 135-degree angle between a half fold and standing. Pull up and back above the line of your hips. Maintaining body position as you repeat.

Lawn Mowers

Grip a dumbbell with an arm extended down to the ground. Step the opposite leg forward into a lunge position. Rest the forearm across the knee. Align the chest parallel with the ground. Pull upward rotating the shoulders from horizontal to vertical. Repeat all sets and reps on both sides.

Back Extensions

If weighted, hold a weighted plate to your chest with arms crossing in front of your body. From the elevated start position, hinge at the waist and lower your torso. Rise upward while maintaining your hold on the weight.

Pull-ups

Grab a stationary overhead bar, or assisted pull-up bar, with a wide double overhand grip. Begin at a dead hang and pull your body upward bringing your chest to the bar. Lower to near dead hang position. Repeat.

Plank: 60 seconds: 3 sets

Position two dumbbells shoulder-width apart on the ground. Tighten your core and fully extend your body to balance on your toes and gripped dumbbells. Maintain a straight back and legs.

Side Plank: 30 seconds: 3 sets each side

Grip a grounded dumbbell. Turn the body to one side and extend the legs. Balance on one hand and one foot, with the other foot stacked on top. Extend the top arm to form a straight line through the body.