To belong to a beautiful, toned figure, taut arms, and a well-trained back in addition to the severe leg, Butt and abdominal muscles – this is true not only for men.
Many women push, however, before the upper body workout and are afraid to act when Training with heavy Weights, quick to loads of.
Arm workout – also suitable for women
That trained arms can also look at women beautiful and female, proves Fitness Influencerin Whitney Simmons.
She regularly provides its approximately 2.9 million-strong Instagram Community with insights into her training routine and presents a balanced Mix of HIIT, upper body and full body units.
In their latest Video, the Gym-Queen shows a crisp Workout, which focuses on the back and the biceps.
"Some of these Exercises fascia in your next back and biceps Workout or zieh' all in a crisp Workout durch" in a row;, Whitney motivated all the Fitness Enthusiasts among your Post.
Whitney Simmons' crisp upper body Workout for all Gym-goers:
https://www.instagram.com/p/B5EBn9bgcD2/
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These Exercises strengthen arms and back
These four crisp Exercises to bring the muscles in your back and biceps certainly to Burn. And so you are running:
1. Biceps Curls with dumbbells – 3 x 12 reps
Grab dumbbells for the first Exercise, two short and kann's start with 1 1/2 Biceps Curls.
You for this upright in a shoulder-wide stance and holding in each Hand a dumbbell. The Weights lifting using only the power of your upper arm controlled to the top.
From lowering the dumbbells back down. However, only so far until your arms form a right angle. Lifting from this Position, the Weights upwards once again.
Then you can lower it back down. So you’ve done a repeat.
2. Superset: 3 x 12 Kayak Rows into Straight Arm Pull Downs
For this Exercise, you will need a Cable machine, you over your head with the rope attaching can handle.
Stand shoulder width is about a Meter from the suspension removed, and grab the rope just before the two Ends.
Your legs should be slightly and your pelvis pushed backwards bent. Pull back the shoulder blades and make a slight hollow back.
The rope to run with outstretched arms to the side down to your hip. The head you’re holding it continuously in the extension of your back, your hands remain close together.
Return to the starting position and perform a Pull Down, by putting the rope in a straight line in front of your body down and at the bottom slightly open.
After this first repetition, the whole game follows on the other side.
3. Superset: 3 x 15 Underhand Low Cable Rows into 15 Biceps Curls
For this Exercise, you can stay right on the cable tractor. However, you should choose to use now instead of the rope to a sturdy handle.
Position yourself in a shoulder wide, stable Stand. Stretch the pelvis back slightly and bend your torso forward. With the back you make a slight hollow back.
Attack wide with outstretched arms the handle is a little wider than shoulder, your palms facing upward.
Run the trains, you reach out your arms and pull then the handle back to your midsection.
You’ve done 15 repetitions of the Bicep Curls on the series. You for this with your back to the machine, the cable runs between your legs.
Lifting and lowering are controlled well by the handle only with the power of your Arm muscles and without momentum. The rest of your body remains almost static stand.
4. Superset: 10 Bent Over Row into 10 Bent Over Underhand Row
Now it’s the final sprint! Grab a barbell with an appropriate weight.
Take also, for this Exercise, a stable, shoulder-width Stand; The basin stretched to the rear, the torso in the hollow leaned forwards.
The barbell, grab it with extended arms slightly more than shoulder-width apart, your palms facing your body.
Lifting and lowering the weight controlled in front of your body. The rod should always be on the middle of your feet.
The super set, you perform, you settles to the bar short, the hand-position change – your palms away from the body – and the same movements again running.
Nothing comes from nothing
All those who were in search of a challenging upper body workout to have found it here. This Whitney put together exercise combination will provide plenty of muscle soreness.
Of course, these Exercises are most effective when you control the movements as far as possible and with a large focus on the working muscle run games.
You focus strands you on the stressed Muscle, you have gotten through the tension the best possible result and design your Training most effective.
The Workout is designed mainly because of the super sets challenging because your muscles have to work over an unusually long period of time is difficult.
But this should not stop anyone from trying the Exercises. At a lower Level of Fitness can be easily worked with a low weight until the execution succeeds clean. A lot of fun!
Cornelia Bertram
*The post “Workout of Whitney Simmons: With only 4 Exercises for strong arms” published by FitForFun. Contact with the executives here.