Halters, bikinis, board shorts, tanks and a lot less material to cover up! Summer 2016 is here, lets bust out the chanclas and get our tan on! Here is a list of exercises that are sure to target the muscles groups you’ll need for a strong summer bod.
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1. Pulls Up- (Latissimus dorsi)
1 This was one of the toughest exercises to learn. Grab the pull-up bar with the palms facing forward. (wide grip) Note: for a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. A medium grip, your hands need to be spaced out at a distance equal to your shoulder width.
2 As both arms are extended in front of you holding the bar at a wide grip, bring your torso back around 30 degrees or so while creating a curvature on your lower back and popping your chest out. This is your starting position.
3 Pull your chest up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this part of the movement. Tip: Focus on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move.
4 After a 1 second hold at the top position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
5 Repeat this motion for the prescribed amount of repetitions.
( If new to the exercise,Feel free to use a band and practice the movement.)
2. Push ups (Chest)
1 Lie on the floor face down and place your hands a little directly under your shoulders apart while holding your torso up at arms length.
2 Next, lower yourself down until your chest almost touches the deck as you inhale.
3 Now breathe out and press your body back up to the starting position while squeezing your chest.
4 After a pause at the top contracted position, you can begin to lower yourself down again for as many repetitions as needed.
3. Barbell Lunges – Quadriceps
1 To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
2 Hold on to the bar using both hands on each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3 Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.
4 Mainly using the heel of your foot, push up and go back to the starting position as you exhale.
5 Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
4. Kettlebell Swings
1. Place one kettlebell between your feet.
2. Push back with your butt and bend your knees to get into the starting position.
3. Make sure that your back is flat and look straight ahead.
4.Swing the kettlebell between your legs forcefully as if you are passing a football to someone behind you. Quickly reverse the direction and drive though with your hips explosively taking the kettlebell straight out.
5. Let the kettlebell swing back between your legs and repeat.
6. Remember that the swing is primarily a hamstring exercise and that is where all of the power is generated from. It is not a front raise
1 Hold The barbell at hip level with a overhand grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
2 Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, and your shoulders back. When Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee
3 At the bottom of your range of motion, return the starting position by driving the hips forward.