lower back set training for women

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Many of the Reps mania ignore the lower back muscles. In fact, this muscle is one of the buffer of our body while doing the activity. Unconscious lower back muscles always involve other muscle parts such as hamstring and glutes.
For that on this occasion, We present a quick, practical and efficient exercise to train those muscles. Lower back superset! Here's the movement:
SESSION 1: SQUATS / 15-20 reps x 3 sets

    Use the smith machine
    Set the bar slightly lower than the shoulders
    Set weight accordingly
    Place the bar above the trapezius muscle
    Waist shoulder width apart
    Go down slowly until your feet make a 90 degree elbow
    Then back to the starting position
    Repeat the movement as much as 3 sets x 15-20 reps

SESSION 2: GOOD MORNING + DEADLIFT + BARBELL ROW / 15-20 reps x 3 sets

    Stand up while putting the bar above the trapezius muscle
    Open legs shoulder width apart
    Lower the body slowly to a 90 degree angle (Tips when doing this movement try to tighten your lumbar)
    Return to starting position
    Repeat the movement
    Do as many as 3 sets x 15-20 reps

    Stand with a shoulder-width apart
    Handheld barbell
    Keep your lumbar tight to avoid injury
    Then lift the body upward until it is perpendicular
    Return to starting position
    Repeat the movement
    Do as many as 3 sets x 15-20 reps

    Standing position, open shoulder-width apart
    Bend the body to a 45-degree angle
    Tighten lumbar to avoid injury
    Handle the barbell with straight-handed position
    Then pull the barbell towards the stomach
    Repeat the movement
    Do as many as 3 sets x 15-20 reps

SESSION 3: BACK UP & LYING LEGS CURL / 15-20 reps x 3 sets

    Lie on the leg curl machine
    Then lift the body up
    Then back to the starting position
    Repeat the movement
    Do as many as 3 sets x 15-20 reps

    Lie on the leg curl machine
    Place your feet under the pad that has been provided
    Arrange the load according to ability
    Then bend your legs up to the buttocks
    Feel the contraction of hamstring muscles
    Return to starting position
    Repeat the movement
    Do as many as 3 sets x 15-20 reps

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SESSION 4: LAT PULLDOWN + ONE ARM DUMBBELL ROW

    Sit on a pulldown latt machine
    Arrange the load according to ability
    Hold the bar a bit wide from the shoulders
    Position the hands straight, then pull the bar to near the chest
    Use when pulling the bar using shoulder blades instead of your hands
    Repeat the movement
    Do as many as 3 sets x 15-20 reps

    Choose a flat bench and place dumbbells on each side
    Place the left foot above the end of the bench, bend the body forward from the waist until the upper body parallel to the floor.
    Place your left hand on the edge of the bench.
    Use your right hand to take a dumbbell on the floor.
    The palms of the hands should be facing your body. This will be the starting position.
    Pull the dumbbell straight to the side of your chest, keep your upper arm close to your side
    Repeat the movement, Do as many as 3 sets x 12 reps.
    Do the same with the other side

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