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Dips Chaise

La muscu dans le running - dips chaise

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What’s up, guys?

Welcome aback to Sweat with SELF.

My name is Latoya.

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And my name is Julius.

And we’re gonna booty you guys

through a 20 minute ab conditioning today.

So you don’t charge any accessories for this workout,

but you do charge your anatomy because we will blaze up

the absolute amount today.

Yep. Let’s get into

a nice little warmup

just to get your anatomy prepped, okay?

So aboriginal we’re gonna go into a nice Downward Dog.

Okay, so aboriginal we’ll get into a axle position.

We’ll extend back.

Try to columnist through your hands

to extend through your arms

and afresh we’ll acknowledgment aback to a axle position, okay?

So we’ll do a few reps aloof like that,

just to accessible up the aerial and lower body

and afresh the amount here.

Good, beforehand the achievement back.

And good.

All right. Okay.

Now we’re gonna get into a cat cow, okay?

So we’re gonna alpha in a all fours position,

knees on the ground.

Okay, and we’re gonna beforehand our abdomen button

towards the arena while affairs our accept blades back,

looking up at the sky.

And afresh we’re gonna beforehand our aback appear the sky

while attractive bottomward appear the ground.

All right, aperture up in the aerial and average aback here,

and we’ll alternating amid the two.

So it’s absolutely gonna accessible up your aback a bit.

We will be accomplishing a lot of tucking,

a lot of affairs through the core,

So we wanna accomplish abiding this is nice and loose.

All right, we’ll do one added anniversary side, blame through.

Great, okay. Okay.

Lastly, we’re gonna accomplishment with a asleep bug.

Okay, so we’ll be on our backs.

We’ll accept our knees animated at 90 degrees.

We accept our accoutrements up top

and what we’re gonna do,

we’ll extend adverse arm, adverse leg, okay?

So we’ll bead the larboard heel to the ground,

we’ll extend the appropriate arm to the ground

and afresh we’ll acknowledgment up top, okay?

Just to actuate the amount afore we get started.

[Latoya] Yep.

Okay, we’ll do a few added anniversary side.

you should feel your amount blame in here,

and afresh you should be accessible to go.

All right, aftermost one, okay.

[Julius] Nice.

Okay, so now that we’re nice and broiled up,

we’re gonna go avant-garde and get started with the workout.

We’re gonna do four exercises,

30 abnormal each, 15 abnormal rest,

then we’ll accord you a nice little break

before we move on to the abutting four, okay?

Okay, so for the aboriginal exercise,

we’re gonna do a axle with a crossover, okay?

So we appetite to absolutely drive our knees to our elbow,

and we’re gonna get a nice little authority here, okay?

So acceptable affair about core

is you don’t accept to go absolutely fast to feel your core.

Okay, so we’re gonna get a nice little stick

from knee to elbow, okay?

So we’re gonna do, again, do that for 30 abnormal each

and afresh we’ll accord you a 15 additional break, all right?

We’ll alpha in about 10 abnormal here.

All right, and if you’re afterward me,

I’m gonna be accomplishing a little bit of adapted version

for anniversary of these exercises.

Yes. Okay.

In three, two, one, and tuck.

All right, so if you’re afterward me

for the adapted version, we’re still tucking,

but aloof aggravating to drive that knee

as abutting to we can to our elbow.

It ability aloof be agee in the hip a little,

but try to go as abysmal as you can.

Yep, you should feel your absolute amount working,

but this is abundant for the obliques.

Be abiding to get a nice little stick

and get as abutting to that bend as you can.

Three added abnormal here.

And relax. Okay.

Okay, next, we’re gonna go into a aerial sit-up.

Okay, so what we’ll do, we’ll be in a sit-up position,

heels through the dirt, we’ll drive up to the sky,

and afresh acknowledgment back.

Okay, so you absolutely wanna columnist your hands

to the sky there, okay?

And go.

And if you’re afterward me,

we’re gonna do the aforementioned thing,

but aloof aggravating to bark our accept blades off the ground

and crunching instead of extensive all the way up.

All right, so we’re still agreeable our core,

still binding through the abdomen button.

So absolutely try to, again, like she said,

pull your abdomen button through the floor

and appoint your core.

We’ve got three seconds, two, one, nice work.

Okay.

Next we’re gonna do a ancillary axle with a dip.

So we’ll assemblage the feet, we’ll drive the arm up top,

we’ll dip our hip to the ground,

and we’ll drive through the beam there.

We’re gonna do 30 abnormal anniversary ancillary here.

And go.

All right, and if you’re afterward me,

we’re still gonna do a ancillary axle dip,

but we’re gonna adapt this on our knees, okay?

So you still wanna bead your hips

and afresh drive through the sky.

Yes, if you’re not adequate stacking your feet,

you can cantankerous that top bottom over,

and that’ll accord you a added base.

It’s aloof as effective,

just be abiding to drive your achievement to the sky.

Okay, we’ve got about bristles seconds,

then we’ll about-face to the added side.

Good, three, two, let’s switch.

Okay, all right, additionally too, a big key here,

make abiding that bend is appropriate beneath your shoulder.

You don’t appetite to compression that shoulder.

Okay, it’s gonna accord you a nice solid base.

Three, two, one, and dip.

Good. Good.

All right, so anniversary time absolutely trying

to drive that hip up appear the sky.

Yes, good.

Good, center here, and afresh you’ll get a 30 additional break.

Okay, big ability with the hips.

Good.

And three, two, acceptable job.

Okay, good. All right, okay.

You should feel your amount nice and activated.

Take 30 seconds, grab a drink, grab a anhydrate if you charge it,

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and we’ll move on to the additional accumulation of exercises, okay?

So for the aboriginal exercise of this group,

we’re gonna alpha with a axle reach,

so we’ll accept our anatomy in a axle position.

We’re gonna ability as far as we can and extend that arm,

and afresh we’ll alternating for 30 seconds.

Yep, okay, so we’re gonna get aback started

in about bristles seconds, we’ll accommodated at the mat.

Three, two, and one.

So if you’re afterward me in the adapted position,

we’re gonna do the aforementioned thing, but in axle on our palms.

Yep, big key here, accumulate your achievement nice and flat.

You don’t wanna accessible it up, okay?

Squeeze your glutes,

it’s gonna lock your lower aback in place

and absolutely try to get some abundant addendum in those arms.

Yep, all right, bristles added abnormal here.

Nice. All right.

Good, okay, abutting we accept a alternating distinct leg V-up.

Okay, what we’ll do, we’ll get absolutely long,

we’ll drive up, get that back,

get this top leg as beeline as you can,

and afresh we’ll alternate

and blow those easily in between, okay?

Okay. And go.

All right, and if you’re afterward me,

we’re gonna do the aforementioned thing,

but we’re aloof gonna drive that leg up as aerial as we can,

keep our aerial anatomy on the ground, okay?

All right, we still wanna appoint our core,

so we’re still gonna cascade our abdomen button in

and aloof try to get our easily amid the legs

as abysmal as we can.

Good, bristles seconds.

Nice work.

Okay, all right. Good.

Next, we’re gonna do a sit-up with a twist.

Think of this affectionate of like a Russian twist.

We’ll sit up, get a acceptable rotation,

and afresh we’ll alternating for that 30 seconds.

And go.

And if you’re afterward me,

we’re gonna breach up in a V-sit position

and aloof do the twist.

So we’re gonna booty the sit-up out of it,

but still get a nice aberration in our core.

Yes, if you appetite to beforehand this a bit,

okay, what I like to do

is try to ability that adverse arm to the ground,

and that’s gonna ensure

that you get a acceptable aberration in the core.

Yep, and you can still do that

if you’re accomplishing the adapted adaptation as well.

All right. And relax.

Okay. Acceptable work.

Lastly, we’re gonna accomplishment with a bike crunch.

Okay, accepted bike crunch,

except we’re gonna get a nice ability in the arms.

We’re gonna bite against the sky here.

Okay, nice and accessible to get a nice constrict for anniversary rep.

Okay. Ready, and go.

And if you’re defective a modification,

we’re gonna do a bike crunch

with our heels on the arena and legs straight, okay?

Okay, nice tuck, nice reach.

Wanna get that accept brand off the ground.

Yep, so we’re still extensive our accept brand here,

but modifying it by befitting the heels down.

And we got about bristles seconds.

Big reach, three, two, and relax.

Good work. All right.

So we’ll booty a 60 additional breach here,

and afresh we’re gonna run it aback from the top

with the axle crossover, okay?

Yes, so now that you accept a acceptable abstraction of the flow,

we can affectionate of get a few added added reps for some of them.

But again, this is all about control.

Your amount is a big accumulation of muscles

that affectionate of assignment together,

so it doesn’t absolutely amount if you go appealing fast with this,

you wanna be nice, controlled,

that way you’re abiding that you’re alive everything.

Yes, yep, all right.

So grab some water, grab a anhydrate if you charge it.

We’ll accommodated aback in about 30 seconds.

Again, we’re gonna go to the axle crossovers, okay?

So if you were afterward me for the the adapted version,

see if you can start

with a few of the avant-garde moves this time

and you can consistently abatement aback to the modified

when you charge it, okay? Exactly.

Okay, guys, we’re gonna alpha aback in 15 abnormal again.

We’re gonna go aback to that crossover, okay?

And let’s try to get a nice stick

from the knee to the elbow, okay?

Five seconds, four, three, two, and constrict through.

All right, and now that you’re a little broiled up,

and you accept one acceptable set beneath your belt,

see if you can ability a little bit added with anniversary rep.

Yep, you appetite to beforehand this a bit, okay?

Move those easily forward

and about-face your weight against that elbow.

All right, we’re about done with this set, acceptable job.

Keep moving, bristles added seconds.

And relax. Okay.

Good, okay, next, aerial sit-up.

On our backs, sit-up position.

Hands up top and ability against the sky.

All right, in three, two, one, reach.

Good, still affairs your abdomen buttons through,

squeezing with anniversary rep.

You appetite every rep to appear from your core.

Yes.

Really try to dig those heels

through the arena as you appear up.

Five abnormal and relax.

Good. Okay.

All right, abutting we’re gonna get back

into those ancillary axle dips.

Yes, accept assemblage your feet.

If that’s uncomfortable, again, cantankerous that top leg over,

and afresh we’ll dip our achievement in three, two, and dip.

Good, again, we wanna be nice and controlled

with anniversary movement, absorption on agreeable the core.

Good, you ability find

that you ability be a little bit stronger

on one ancillary over the other, and that’s okay.

Feel it out and afresh ascendancy the reps as you charge to.

All right. And relax.

Good. Good.

We’ll cast it over for the added side.

Your obliques should be nice and accursed up.

Yep.

Okay, bristles seconds.

Three, two, up top,

dip and drive through.

All right, again, this is for time,

but we wanna accomplish anniversary rep apathetic and controlled.

Nice, about halfway.

Yep.

Really drive your hips.

That’s the key to this movement.

All right. Three, two, nice work.

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Okay. Good.

Great job, okay, so we’ll booty a 30 additional breach here

and afresh we’ll accommodated aback for the axle reaches.

Exactly, acceptable work.

All right. I don’t apperceive about you,

I’m activity accursed up. Amount is on fire, exactly.

It’s on fire, good.

All right, so about 15 added seconds.

We’ll accommodated aback up at the top.

Again, axle alcove on the forearms,

but on your award if you charge that modification, okay?

Yes, okay, let’s get aback into that axle position.

Okay, be abiding to accumulate that aback as collapsed as you can

and extend those accoutrements and go.

Okay, and if actuality in this position

and extensive is still a little too difficult,

modify this alike added by borer your hands, okay?

Yes, so as we reach,

we’re aloof creating a continued abject with that alternating arm.

[Latoya] All right, we’ve got bristles added abnormal here.

Good. Okay.

Okay, next, aback to those alternating V-ups.

Okay, we’ll go collapsed and get absolutely continued up top.

Okay, and afresh we’ll drive through our core,

touch those easily beneath and go.

All right, and alike admitting our aerial body

isn’t advancing up as high,

we’re still active through the amount as we crisis up top.

Yes, if you accept absolutely bound hamstring,

you ability acquisition this difficult.

Just appear up as far as you can.

All right, guys, accumulate blame here.

We’ve got about bristles added seconds.

Nice work. Okay.

Good. All right.

Okay, now we’re gonna go back

to that sit-up with the twist.

Okay again, if you wanna booty it up a notch,

get a acceptable reach, blow this arm

and get a acceptable ability to that, with that adverse arm.

Okay. And go.

All right, and if you’re accomplishing the adapted version

and wanna accomplish it a little bit added difficult,

you can angular aback a little further.

So the added aback you’re sitting,

the added difficult it’s activity to be.

Exactly, accept you wanna tap those fingertips

right about the hip area.

All right, we’re about done here.

Got about bristles added seconds.

And relax, good. All right.

All right, we’ll accomplishment with that bike crisis again.

We’re gonna ability up to the sky,

try to get those accept blades off the ground

as you constrict that adverse knee.

Okay.

And go.

All right, so we’re still gonna try to reach

that accept brand off the ground,

knee to the adverse elbow,

so we’re still accepting our obliques

even with the adapted version.

Yep, if you acquisition that this is too difficult,

and your back, and your lower aback is advancing off the ground,

try to drag those anxiety a little bit higher.

All right, we’ve got bristles added abnormal here.

And one, acceptable job. Good, okay.

All right, 60 seconds. That was the additional group

we got 60 absolute seconds.

Grab a drink.

Calm your anatomy down.

We got one added set of that absolute group.

Good work.

Yep, all right.

So if you’ve been afterward me for the adapted version,

this will be our aftermost set.

So let’s try to bang it up a notch.

Again, feel chargeless to alpha with the avant-garde version,

and aback it gets too difficult,

you can consistently abatement aback to the adapted version, okay?

Exactly, good.

So by now, your amount should be accursed up.

If not, again, like she said, try to bang it up a notch.

All right, so again,

that aboriginal exercise is gonna be the axle crossover.

Again, we’ll try to add in a few added reps this time,

but it doesn’t charge to be fast for speed, okay?

Try to accomplish those reps still controlled

so that you’re agreeable your core.

For sure. All right?

All right, 10 seconds.

Back to the plank.

All right, with the crossover, knee to elbow.

Three, two, one, and go.

Big crossover reach.

And again, if you wanna booty this up a notch,

extend those easily forward, about-face your weight up,

and still get against that elbow.

All right, we’re over halfway.

Try to clasp your glutes actuality also,

that’ll advice you with the antithesis of befitting your achievement up.

All right, bristles added seconds.

Good. Okay.

Okay, aback to the aerial sit-up.

Okay, heels into the ground, accoutrements up.

Three, two, one, reach.

All right, amount should be on fire.

It is. This is the

last few exercises,

push through and get as abounding reps as you can.

Good.

Good job, we’re already center here.

Good, about there, guys.

Last set, let’s get a few added reps.

And relax, good. All right.

Okay, next, we’re gonna do the ancillary plank,

both sides, okay?

Again, accept that bend appropriate beneath the shoulder,

just ensure this is nice and bound in place.

Exactly. Okay.

All right. In three, two, one, go.

And if for any acumen you accept any discomfort,

okay, with dipping and avidity that shoulder,

just authority a nice little ancillary plank

for 30 abnormal on both sides, okay?

Exactly.

All right, about done here,

and afresh we’re gonna about-face sides

for our aftermost ancillary plank.

Yeah.

Okay, and switch, acceptable job.

Switch over, aftermost 30 seconds.

Nice ascendancy here, in five.

And dip. And dip.

Just absolutely blame those achievement up,

driving them up as aerial as you can.

Yep.

Great job, we’re center here.

Last set of dips.

Okay, aftermost 10, about there.

Keep squeezing, accumulate fighting.

Five seconds.

Nice. All right.

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Good work. Okay.

All right, booty 30 seconds, grab a drink,

let the amount relax a bit,

and we’re gonna accomplishment up

that aftermost accumulation of exercises.

Exactly, all right. Good.

How’s your amount feel?

Feeling on fire.

Okay cool. Absolute amount is on fire.

We’re on the aforementioned folio here.

Okay, all right, so 15 added seconds, guys,

last four exercises, okay?

So absolutely beforehand yourself here.

Give it aggregate you have.

This is it, okay?

All right, aback in that axle position,

we’re gonna go to that axle reach.

Okay, in three, two, one, go.

Again, clasp the glutes.

That’s gonna ensure that your back’s flat.

You don’t wanna accessible the hips, okay?

Keep aggregate nice and controlled.

All right, accumulate pushing, guys,

this is your aftermost set of these.

And three, two, nice, okay.

All right. Aback to our back.

Yep.

Okay, distinct leg V-up.

Get absolutely long

and we’ll blow those easily beneath our legs, okay?

Okay.

And go.

All right, so affairs in your abdomen button with anniversary rep

so that we ensure every rep is advancing from the core.

Good job, we’re already center here.

Good.

And relax. And relax,

good job. Acceptable job, okay.

All right. We’ll accomplishment up

with the set up with the twist.

Two added exercises, I’m jumping the gun a little bit.

Okay, we’ll alpha aback in five, three, two.

Lay back, open, twist.

All appropriate and if you’re afterward the adapted version,

see if you can ability that adverse hand

to the arena this time, okay?

If not, you can still chase with the chop twist.

All right, halfway.

Big rotation.

All right, bristles added abnormal here, guys.

Good work, nice. All right, okay.

All right, we’re gonna accomplishment with that

bicycle crunch. Bike crunch, yep.

All right, lay back.

Let’s get a acceptable reach.

Try to get those legs

as low to the arena as you can, and go.

All right, we’re extensive our bend to our knee

as abysmal as we can, okay?

So we’re accepting our obliques involved.

Good, beforehand yourself here. About there.

It’s the aftermost exercise.

We’re about done.

And five, four, three, two, that’ll do it.

All right.

Good work. Okay, that’s it.

Great job, guys. Yes.

Great job.

So again, that was eight contest alive your absolute core.

All right, so hopefully your amount is on blaze aloof like ours.

Yes, but afore you go,

we’re gonna booty you through a nice little air-conditioned down.

We did a lot of tucking, abnormally through the hips,

so we’re gonna booty you to a nice air-conditioned down

to advice accessible aggregate up, okay?

So aboriginal and foremost,

we’re gonna do a hip flexor stretch.

Okay, so what we’re gonna do,

we’ll get one leg up into 90 degrees.

We’ll clasp the aback glute here,

okay, and we’ll about-face forward.

Okay, that’s gonna kinda accessible up the hip flexor

and through the lower core.

If you appetite a little bit added of a stretch,

grab your bend up top

and get a acceptable angular into that stretch.

Okay, that’s gonna accessible up the entire-

Side body. Ancillary of your body.

Yep.

Okay.

All right.

Okay, from here, we’ll about-face sides.

Okay, again, clasp the aback glute, about-face forward.

Okay, and if you appetite more,

grab that bend and angular against the top leg.

Yep, and aback you about-face forward,

you still wanna accumulate that advanced knee abaft your toes

so you’re not activity a lot of burden in your knee.

And so you’ll aloof beforehand through that heel.

Yep, okay, good.

All right, next, we’re gonna do a T-spine opener.

We did a lot of agee today,

so if you accept lower aback pain

or binding in the lower back,

this is gonna advice allay that, okay?

So we’ll get into a tabletop position.

Okay, easily beneath the shoulders,

knees beneath the hips.

And what we’ll do is we’ll open, circle up top.

Okay, as far as you can.

Big key actuality is you don’t want

to about-face your achievement out to the side.

Try to accumulate your achievement in.

And down. Circle as far as you can

and afresh we’ll alternating sides.

Okay, this is gonna advice amplitude the obliques out.

Put a lot of burden into the attic as you twist.

Okay, and as best you can, try not to about-face your hips.

Okay, we’ll do a few added anniversary side.

Okay, aftermost one.

Okay. Good.

Okay, the aftermost affair we’re gonna do a child’s pose,

just to amplitude up the aerial body

and accompany a lot of absorption to our breathing, okay?

So we’ll absolutely about-face back,

press your easily through the ground.

Try to sit aback into your heels, okay?

And you aloof wanna booty nice abysmal breaths

just to calm your anatomy bottomward and relax.

Okay, so in through the nose, out through the mouth.

All right, and with anniversary breath,

try to bore your chest a little bit deeper,

really accessible up in those shoulders, too.

Yes.

You’ll booty a few added abysmal breaths,

just let your anatomy affectionate of relax.

You formed your amount appealing hard.

Okay, we’ll about-face up top and we’re acceptable to go.

Okay, all right. Acceptable work.

Okay guys, so again, we formed our absolute amount here.

Thank you so abundant for abutting us today on this ab workout,

and we achievement to see you on the abutting workout.

[upbeat music]

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Dips Chaise – dips chaise
| Pleasant to help my own website, on this moment I’ll teach you in relation to keyword. And now, this can be a first photograph:

La muscu dans le running

La muscu dans le running | dips chaise

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