![]() ![]() The great thing about it is that it’s suitable for people of all ability levels. Why it’s on the list: Using your body weight and requiring balance and stability, the suspended row is super-effective. Pause for a moment at the top, then slowly lower down.Engage your core and glutes and keep your feet on the floor. Slowly raise your upper body and arms toward the sky until your shoulders are above hip height.Bend first at your waist, bringing your body down toward the floor. Extend your arms overhead, in line with your ears.You can position your feel against a wall for added support. Press the balls of your feet into the floor behind you to stay balanced. Lie facedown on an exercise ball with your abdomen on the center of the ball.Retraction exercises also help improve shoulder health by strengthening stabilizer muscles around your shoulders, such as those that make up your rotator cuff. This helps target upper back muscles such as the rhomboids, rear deltoids, and trapezius. Muscles worked: The main movement of this exercise is scapular retraction, which means you’re pulling your shoulder blades together. Choose a resistance band that allows you to complete 1–2 sets of 15–20 reps with good form. Why it’s on the list: A great exercise to kick off your back workout, the resistance band pull-apart is simple but effective. If you have experience with strength training, choose 3–5 of these exercises and do 3 sets of each, twice a week (or more).Īim to hit all 15 of these exercises within a 2-week span to ensure your routine is well-rounded. Slowly, over the course of a few weeks, work your way up to 3 sets of each. ![]() If you’re a beginner, choose 3–5 of the exercises below and do 1 set of each, twice a week. ![]()
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