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3) Chest press on floor
Lie on the ground and rest your feet on the floor. Use small weights to lift your arms on the mettom, then bring them down.
4) Squat goblet
From an upright position, he grabs a weight on his chest with both hands. Squat slowly as you tighten the muscles of the buttocks and abdomen.
Slowly return to the initial position, then repeat.
5) Commando rows
Put double-weights on the ground, then put yourself in the push-up position, grabbing the weight dumbbells. It slightly spreads the legs and rests the weight of the body on the toes.
He lifts a weight with one arm, while putting pressure on the other on the floor. Slowly return to the starting position, and repeat with the other side.
6) Power partial
Start exercise by grabbing a weight with each hand. Spread your arms on the sides, with your palms facing your body.
He lifts his arms sideways, until he wears the weights at shoulder height as he exhales. Don’t forget to stay in this position for a second before slowly returning to the starting position, inhaling.
7) Tricep press
From upright position, grab a weight or ball and lift it up, then bring it back, flexing the elbow.
The handlebars will be at the height of the nape of the neck, or even a little lower.
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