DAY 1 Fitness BODY BAR Скачать руководство пользователя

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WEIGHTED BAR

MANUAL & EXERCISE GUIDE

Get killer legs by adding weight to your standard calf raise.

Perform three sets of

20 to 30 repetitions.

Place the body bar

across your shoulders,

behind your neck.

With your feet hip-

distance apart, bend

your knees very slightly,

just to keep them “soft.”

Press through the balls of

your feet and lift your heels

off the floor, rising up as high

as you can on your toes.

From the highest position,

carefully lower your heels

back to the floor, stopping just

before they touch the ground.

Continue the exercise until

you’ve completed the set.

CALF RAISES

Содержание BODY BAR

Страница 1: ...WEIGHTED BAR MANUAL EXERCISE GUIDE BODY BAR MANUAL EXERCISE GUIDE W E I G H T E D B A R ...

Страница 2: ...rd to perform Place the bar behind your neck resting across your shoulders Standing with feet shoulder width apart toes slightly angled out head facing forward and chest out Sit back and down like you re sitting into an imaginary chair Continue lowering your glutes toward the floor until your thighs are parallel to the floor Be sure to keep your knees aligned with Reverse the movement and return t...

Страница 3: ... Place the bar behind your neck resting across your shoulders Keep your body straight with your shoulders back and relaxed chin up core engaged Step forward with one leg lowering your hips until both knees are bent at about a 90 degree angle Make sure your front knee is directly above your ankle Push back up through your heels to start position Repeat on the opposite side When you have performed a...

Страница 4: ...ind your right leg planting the ball of your left foot about two feet behind and slightly to the right of your right foot as though you were about to curtsy Make sure your knees are in line with your toes and bend both knees lowering your left knee toward the floor Your knees should track with your toes remain in line with throughout the movement and your right foot should remain firmly planted CU...

Страница 5: ...hands in front of thighs palms Raise extended arms to shoulder level with elbows slightly bent and then rotate bar counterclockwise so that right hand is directly above left hand Rotate bar clockwise so that left hand is above right hand to Do 3 sets of 15 to 20 reps STEERING WHEEL 1 2 3 4 ...

Страница 6: ...in front of your body with arms fully extended From this position lift your right heel and extend the leg behind you as you slowly bend from the waist to lower the bar to toward the floor When your outstretched leg and chest are both parallel to the ground engage your standing glutes and hamstring to return to starting position Without lowering the raised foot continue until you complete one set s...

Страница 7: ... neck With your feet hip distance apart bend your knees very slightly just to keep them soft Press through the balls of your feet and lift your heels off the floor rising up as high as you can on your toes From the highest position carefully lower your heels back to the floor stopping just before they touch the ground Continue the exercise until you ve completed the set CALF RAISES 1 2 3 4 ...

Страница 8: ...our palms facing toward your body or away from your body depending on preference Tip your hips backward and lean your torso forward hinging at the hips until your body forms a 45 degree angle From this position allow your arms to hang directly down from your shoulders so that the body bar is hanging directly below them Tighten the muscles of your back and pull your elbows in toward your body squee...

Страница 9: ... EXERCISE GUIDE Extend arms forward to shoulder level with elbows slightly bent Bring elbows back by sides and then lower bar to start as in performing a bicep curl to complete 1 rep Do 3 sets of 15 reps BICEP CURL 1 2 3 ...

Страница 10: ...WEIGHTED BAR MANUAL EXERCISE GUIDE Bend right elbow 90 degrees to lower bar behind head Reverse motion back to start to complete 1 rep Do 15 reps Do 3 sets TRICEP PRESS 1 2 ...

Страница 11: ...ercase t shape with your leg Step your left foot forward a couple feet planting your foot on the ground while keeping your right foot planted as well Allow your right arm to hang directly below your right shoulder so that the body bar is below your shoulder and forms a parallel line with your upper body Squeeze your right shoulder blade and tighten your back muscles as you draw your elbow behind y...

Страница 12: ... two sets of 12 to 15 repetitions Stand with feet hip distance apart knees slightly bent Hold the body bar across your shoulders in front of your neck so that your palms are facing forward your elbows bent Press the bar directly up over your head stopping just shy of straightening your elbows Reverse the movement and lower the bar back to the starting position SHOULDER PRESS 1 2 3 4 ...

Страница 13: ...group Perform three sets of 15 repetitions with a set of 8 pushups performed between each set of presses Lie on the ground on your back your knees bent and your feet planted on the floor Hold the body bar in both hands so that it s crossing your chest your palms facing toward your hips your elbows bent and in toward your sides Press the bar directly up over your chest stopping just before your elb...

Страница 14: ...ghs and calves Stand with legs together toes turned out first position Hold bar vertically at arm s length in front of you one end on floor to start Squat as low as you can lifting heels off floor as shown Return to start Do 16 reps Repeat BOOTY PLÍE ...

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DAY 1 Fitness BODY BAR, Руководство пользователя и упражнения

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