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DOG PRESS
B B
Grab a pair of 5- to 10-pound dumbbells and stand with your feet about four feet apart. Turn your left foot out 90 degrees. Raise your right arm straight up above your shoulder, palm facing in (A). Brace your abs and bend to the left, lowering the left dumbbell to your left ankle (B). Rise back up, keeping your right arm overhead. Do 12 to 15 reps, then repeat on the other side. Do three sets, resting for up to 30 seconds between sets.
C In downward dog, press your hands and heels down and lift your tailbone up.
trainer tip
Place a weighted bar two feet in front of a Bosu. Lie facedown with your hips and belly on the Bosu, feet hip-width apart on the floor. Place your palms on the bar and lift your legs as high as possible (A). Slowly roll the bar toward the Bosu as you lower your legs toward the floor (B). Roll back to start. Thats one rep. Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets. Body Bar, from $25, power-systems.com
Keep your neck in line with your spine throughout the move.
trainer tip
TRICEP WARRIOR
trainer tip
Grab a pair of 5- to 10-pound dumbbells and stand with your feet together, arms at your sides. Rest your right toe on the floor about a foot behind you (A). Bend forward from the hips and raise your right leg until your body forms a T. Bend your elbows to bring the dumbbells directly under your shoulders, palms facing in (B). Keeping your upper arms still, extend the dumbbells straight back (C). Curl them back to your shoulders. Thats one rep. Do 15 to 20 without lowering your leg. Rest for 30 seconds, then repeat on the other side.
BICEP WARRIOR
Works shoulders, biceps, glutes, hamstrings, and inner and outer thighs
Grab a pair of 5- to 10-pound dumbbells and stand with your feet about four feet apart. Turn your left foot out 90 degrees and, hips and shoulders facing forward, bend your left knee 90 degrees. extend your arms to shoulder height (A). with your upper arms parallel to the floor, do a bicep curl, bringing the dumbbells to your shoulders (B). Slowly re-extend your arms. Do 15 to 20 reps; rest for 30 seconds and repeat on the other side.
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