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4-Move Full-Body Workout Routine


Get in shape with our expert-designed 4-move full-body workout routine. 

There are better things than fast and intense training, and when you are done, you feel perfect and strong. Most people can't spend more than an hour in the gym, so we always look for fast and efficient training sessions. If you are looking for an intense sweat belt that will get you in and out of the gym in 30 minutes, you should try this full-body training.

Full four-movement drive

Before starting training, ensure you have an Olympic bar, weightlifting plates, and a set of dumbbells. Use this guide to determine the size of your weight. Then you will have to heat your muscles. If you have a favorite warm-up, go ahead and do it. Otherwise, try this dynamic warm-up.

This training must be done in supersets, meaning you will do two exercises without rest. Once the two exercises are over, take 30 seconds of rest. Repeat each superset for a total of three laps.

Superset 1, exercise 1 — Barbell Squat: eight representatives

Row 1, exercise 2 — Row Balance: 10 repetitions

Superset 2, exercise 1 — Romanian Deadlift: six representatives

Superset 2, exercise 2 — Head shoulder press: 12 representatives

Superset 1, exercise 1 — Barbell Squat:

Stephanie said this practice will target all the main muscle groups in your lower body, such as your quadriceps and glutes. If you are a beginner, do not hesitate to use dumbbells, kettlebells, or your body weight.

Start with a loaded bar; 75 pounds is an excellent starting point. Beginners should start with Barbell and add weight slowly when familiar with the movement.

Place your hands on the dumbbell in addition to the width of the shoulder and hold the bar lightly with a handle in hand.

Enter the rack and relax the bar on your trapezoid muscles (the muscle closest to your neck / upper back).

Take the dumbbell in the rack with your feet at a distance from your hip. Take a step back.

Return your weight to your heel. Prepare your abs when you start to lower yourself in a squat, keeping your head and spine in a neutral position. Your knees should be as close as possible to 90 degrees. Wait a second.

Always hanging on your heart, cross your heel to step back. Make sure you press your glutes on your squat. He is a representative.

Complete eight representatives.

Superset 1, exercise 2: Bent-over Row



Target your back muscles with this upper body exercise.

Lean forward and bend both knees, don't forget to keep a flat back.

Raise your arms so they are straight. Raise the dumbbell directly to the chest, squeezing your shoulder blades together as you do. Make sure you keep your elbow up. Don't arch your back.

Lose weight in the starting position to gradually finish a representative.

Complete 10 rehearsals.

Take 30 seconds of rest and repeat the over-assembly twice for three laps.

 3 superset 2, exercise 1: Romanian Deadlift


Stephanie said that "the death gap" strengthens and strengthens the hamstrings. It also strengthens your buttocks and your lower back. You can do this step with Barbell or Dumble.

Barbel (or holding two dumbbells on the) side, keep your arms straight and bend your knees slightly.

Slowly bend over your hip joint, not your waist, and lose as little weight as possible without rounding your back, which should stay straight. Looking to the future, not on the ground, will help you avoid turning your back. Keep the weight close, almost touching your feet.

Slowly squeeze your glutes to get up. Do not use your back or around your spine!

Complete six representatives.

Superset 2, exercise 2 — Head shoulder press: 


Target your shoulders with this sculptural tip.

Hold a dumbbell in each hand just above your shoulders, facing your palms.

Straighten your arms on you.

Bend your elbow, returning to the starting position to finish a representative.

Complete 12 rehearsals.

Take 30 seconds of rest and repeat this survey twice for three laps.

 

 

 

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