PUSHUP
WORKS: Chest, core, shoulders
Place your hands underneath your shoulders, with your back flat and core tight. Keeping your elbows tucked in at 45 degrees, lower yourself down until your chest is about an inch above the floor. Then drive through your palms to push yourself back up.
Perform 2 sets of 20 reps.
SQUAT JUMP
WORKS: Core, calves, legs
Stand tall with your feet shoulder-width apart. Sit back and squat down until your thighs are parallel to the floor, then explosively stand back up and jump so that your feet leave the ground. Land back in an athletic position softly so you don’t strain your joints.
Perform 2 sets of 25 reps.
DUMBBELL BENCH PRESS AND BALL LIFT
WORKS: Chest, core, inner thighs Hold a dumbbell in each hand, elbows bent 90 degrees, and place a stability ball between your ankles with your legs extended. Lie back on a bench. Press the dumbbells upward, extending your arms, and simultaneously lift the ball by squeezing your inner thighs until it reaches the dumbbells. Lower the dumbbells and ball back to the start position at the same time.
Perform 3 sets (with 20, 16, and 12 reps), increasing the dumbbell weight as the reps decrease.
BENCH HOP-OVER
この記事は Muscle and Fitness Hers South Africa の May - June 2020 版に掲載されています。
7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。
すでに購読者です ? サインイン
この記事は Muscle and Fitness Hers South Africa の May - June 2020 版に掲載されています。
7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。
すでに購読者です? サインイン
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