All muscle groups are important, but if there is one more chosen than another, that is undoubtedly the one. upper body. For this reason, given the great demand to work arms and core, especially, trainers of
Better Naked ClubHugo Seriñán and Andrea de Ayala, propose a fitness routine of four exercises.
The training proposed by fitness experts is to perform each of the exercises for 50 seconds, resting 10 seconds later. And to complete the circuit it will be necessary to do it four complete times.
it will take two
dumbbellsone for each hand, with the weight that you handle best, although you can vary it depending on the exercises.
Exercise 1. Shoulder press
With your feet shoulder-width apart, with a dumbbell in each hand, raise and lower your arms so that your elbow is straight above your head, and lower your arms to your ribs.
Squeeze your abdomen hard and launch from your shoulders. If at any time you feel pressure in the lower back, take a step back to distribute the weight between the two legs. Do it for 50 seconds.
Exercise 2. Rowing
Bend your knees, bringing your hips back, stretch your back and the route that your dumbbells should take is from your knees to your ribs. Raise and lower your arms without hunching your back. Do it for 50 seconds.
Exercise 3. Triceps
With arms stretched overhead, lower behind head with dumbbells in hands. You can distribute the weight on the two parallel feet or one in front of the other. An equally valid option is to slow it down. Do it for 50 seconds.
Exercise 4. Biceps
In this exercise we work biceps. With feet parallel or one step back, bring your arms with the dumbbells from your hips (with arms straight) to your shoulders. It is about separating the dumbbell from your body with elbow rotation. It is done for 50 seconds.
Once this first round of four exercises is finished, 50 seconds each exercise and 10 seconds rest between one and the other, do three more complete series to complete the training proposed by personal trainers Hugo Seriñán and Andrea de Ayala, from Better Naked Club.